1. Warm up
2. Skill practise: twenty minutes to work on muscle ups.
(a) False grip practise on the bar
(b) Chest to bar, tummy to bar pull ups on the bar
(c) Chest to ring, tummy to ring pull ups on the rings
(d) Five steps of transition work with the bands (see second video below from 4:25 onwards).
3. Conditioning; 21-15-9 reps for time of:
100/60kg back squat
32/24 kg kettlebell swing
Massive congratulations to Elisa and Dean for getting their first pull up today (technically Elisa got her first chin up last week but this was her first pull up); not content with only one on his first attempt Dean then banged out another two! Jeff also got his muscle up back. Great stuff everyone, hopefully you all learned something new today.