Tuesday – 140812

Amy Howard - Bottom of Dip

Amy Howard

In order to complete a Strict Muscle Up, the shoulder needs a tremendous amount of strength, stability and flexibility. Developing your Skin the Cat will help to improve all three of these areas.

A few things to note about Amy’s position at the bottom of the dip out of the Muscle Up:

  • she has landed with her shoulders well below her elbows with her  radius/ulna perpendicular to the ground – this takes a lot of flexibility;
  • her thumbs, and thus the rings, stay tucked close to her rib cage as she keeps her lats tight throughout the movement, helping her maintain stability in the shoulder girdle;
  • the rings are located near her armpit rather than down toward her hips, which requires more strength to press out of the dip, but it is the position you will find yourself in when you arrive at the top of the rings for the first time.

Well done, Amy. Keep up the strong work.


5 Minute Spealler Warmup
Shuttle Run
1 Round CF Warmup
Shuttle Run
Double Under/Row/Mobility

Gymnastic Strength/Skill

10 Strict Muscle Ups
10 Pike Position Skin the Cat

Workout of the Day

13min Clock

Complete 50 Pullups

In time remaining:


10 Pushups
10 Kettlebell Swings (53/35)

Score is rounds and reps completed.

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