yes this post is on friday but the FIRST muscle up for me happened yesterday. It took me a day to get this post up, "sorry". Someone asked me about the progress so i figured i mention something about it. I started working on it with perfecting the form. Use some rings and work on the movement of the transition which is the hardest part. When it comes to the muscle part of the movement you have to work on your rings exercises. obviously doing some ring dips and pull ups will help. If rings are out of the option for you but still want to work on this just do dips on what ever you can and get some good chest to bar pull ups. Honestly you just have to keep working at it again and again. Enjoy this clip of my muscle up. and yes, the form isn't the best.
WOD
5 rounds
5 heavy snatches
15 toes to bar
time 9:47
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