Originally Posted by pointer
Warmup:
Shoulder stretches

Skill:
Muscleup progressions

Workout:
For time
30 muscle ups

or

30 rounds of
3 pullups
3 dips

26:45

Since I am not able to do A muscle up I opted for the 'or' workout. Used bands for the pullups and did holds/negatives on the dips. Both on rings. My strength to weight ratio sucks...


180 reps of mostly eccentric contractions (full body weight) in under a half-hour, and you say you've still got a lot of weight to loose. Your box's instructor has a questionable knowledge level for how to scale workouts. If you don't wind up with a case of rhabdomyolysis it won't be for lack of trying. I've seen it and it ain't pretty