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The Target: Muscle-Up Teh Skillz: Redevelop explosive high pullup Redevelop controlled dip Redevelop controlled tiger pushup & russian dip for transition Develop kip

The Target: Muscle-Up Teh Skillz: Redevelop explosive high pullup Redevelop controlled dip Redevelop controlled tiger pushup & russian dip for transition Develop kip 'Sup nerds. Been a minute since I've had an NF challenge thread. I've been thinking about it for months. And I finally remembered a goal I want to return to. (Yes.., it took months of thinking. I've been raising my infant daughter. This is my brain now. A sleep-deprived grey/white mush.)

Haven't been here in the w00t room in ages, but today's WOD definitely merits a post... strung together 4 muscle ups on the rings in the first round of today's workout! Woohoo! https://goo.gl/photos/2BwiWtwdNow28EMs7

Hey! I need some help with my muscle ups!! I finally nailed them on the rings, but I am seriously struggling to get proper form on the bar. I can get one arm up and then I have to fight the second one up! My coaches call it the "chicken wing".. It's weird because this doesn't happen to me on the rings, just the bar, and I really can't and don't know how to fix it! Anyone have any suggestions or workouts that I can try to improve my MU? I would super appreciate it! Here's a video of my ugly bar muscle ups: THANK YOU!!! Meg

Air bending= Cardio/endurance Water bending= flexibility/agility Earth bending= weightlifting/strength Fire bending= nutrition/fat burning The Avatar's Progress (Spreadsheet) Book 0: Air Goal: Swim 1k < 25:00 (2:30/100m pace) [+3 STA] "But Drew," you may ask, "Shouldn't swimming be a waterbending goal?" Nope! Swimming is a tough cardio endurance activity. And if you're in the pool and don't have air, you tend to drown. Doctors have informed me that's bad. Starting ability: My last 1k swim time was 26:52. That was a month ago. How will I achieve greatness? Get to the pool; it's freaking summer! Swim Tuesdays, Thursdays, & Saturdays. This was originally a run goal, but my knees need a break; my run goal will reappear in the sequel. Grading: A: <25:00 B: 25:15-25:30 C: 25:30-26:00 D: 26:00-26:30 F: >26:30 Book 1: Water Goal: Stretch (static stretches, yoga, etc.) at least 4 hours a week [+3 DEX] Starting ability: I do yoga maybe 20 minutes to half an hour in the evenings maybe 2 or 3 times a week. I haven’t really been very committed yet. How will I achieve greatness? Attend a yoga class on weeks 1, 3, and 5 to get guidance from someone that knows better than I do; other than that, ½ hour at wake up, ½ hour in the evening 4 days a week. Grading: Each hour of stretching is 4 points. Max points in a week is 20. Points accumulate over the 6 weeks. A: >90pts B: 80-89 pts C: 70-79 pts D: 60-69 pts F: <60 pts Book 2: Earth Goal: Do a muscle up [+3 STR, +1 CON] Starting ability: I'm at 9 on both my deadhang pullups and dips. This was originally a clean & jerk goal, but my knees need a break. The clean & jerk goal will reappear in the sequel. How will I achieve greatness? Pullups and dips in the morning Mondays, Wednesdays, & Fridays. Grading: A: Muscle up achieved! B: PUs & Dips > 15 C: 14-13 PUs & Dips D: 12-11 PUs & Dips F: PUs & Dips < 11 Book 3: Fire Goal: Reduce body fat to <10% [+2 CON, +1 CHA] Starting ability: Various calculators online gave me a median BF% of 13.3% based on measurements. How will I achieve greatness? Diet & exercise, friends. Drink only water & lots of it, stick to low glycemic carbs, and I need to up the protein so I burn fat and not muscle. Grading: A: BF<10% B: 10%<BF<11% C: 11%<BF<12% D: 12<BF<13% F: BF>13% Avatar state (Life Goal) Goal: Study for the GMAT at least 4 hours per week [+2 WIS] Starting ability: Math's great, reading comprehension's good. Vocab & writing are the neediest areas. How will I achieve greatness? Study an hour per night two nights during the week, and an hour a day on the weekends. Grading: 4 points per hour of study. Max points per week is 20. A: >90pts B: 80-89 pts C: 70-79 pts D: 60-69 pts F: <60 pts Currently training for: Brigade Combatives Tournament (late August)Warrior Dash (early November)I look forward to doing this 6-week challenge. I'll be in Disney World during week 6. That should make things fun & interesting. Don't expect too many barbells there. -Drew