Josh shows us the belly button to bar kip you need to get a bar muscle-up.
Today's mental toughness training is about visualization. Visualization is a powerful tool that can help prepare our bodies and minds for a difficult task. When you visualize yourself successfully performing a skill, your body and mind do not know the difference between visualization and actually performing the skill.
Visualization can help you rewrite the story you tell yourself about your ability. Use visualization in combination with practice and you will improve your skill level faster than if you were to only practice a skill.
Visualization is a simple skill to develop. Close your eyes and take yourself through every movement you need to complete to the skill. Breathe deeply and calmly, thinking through every step you need to take.
Use visualization today before you practice your dips or bar muscle-up. Close your eyes and walk yourself through the kip, pull and dip. Good luck!
Workout and Scaling Notes
Level I - The ring rows and jumping bar dips are suggested to build foundational strength for pulling and pushing. Place the feet directly underneath the rings and lean back until the arms are straight. Pull until the rings meet the outside of the chest then return to the starting position. For the jumping bar dips, use the legs to jump to a support position where the arms are locked. Lower the body until the shoulder is below the elbow. During the push jerks, ensure the bar is received in a partial overhead squat where the arms are locked. Stand to full extension before returning the bar to the shoulders for the next rep.
Level II - Scaled to jumping bar muscle-up with reduced reps with the intent of completing each round in no more than 2 attempts. The load for the push jerk has been reduced to allow each round to be executed in no more than 2 sets. All levels, strive to complete this workout under 10 minutes.
Record your WOD on Beyond the Whiteboard.
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