Welcome to… “The Muscle-Up Club” w/ ROBERT!!!

"The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown. This movement gets you from under things to on them. Let your imagination run. Though containing a pull-up and a dip, its potency is due to neither. The heart of the muscle-up is the transition from pull-up to dip - the agonizing moment when you don’t know if you’re above or below."- The Muscle-Up
 


Workout of the Day
The Burgener Warm-Up
The sequence is as follows, always in this order:
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
-break
Five rounds for reps:
1 min. Hang Power Snatch (#95/65)
1 min. Handstand Push-Up
Run 400m

PALEO RESOURCE
"The basic premise of Dr. Cordain’s research on paleolithic nutrition is that certain foods are optimal for humans and others are nonoptimal. The optimal foods are those that we have been eating for most of our time on Earth—more than 4 million years. Only in the last 10,000 years, a mere blink of the eye relative to our species’ existence, have we been eating nonoptimal foods. Unfortunately, these foods
comprise the bulk of what western society eats today and include such foods as grains, dairy and legumes. Given that our bodies have not changed, we are simply not welladapted to these nonoptimal
foods and they moderate health and peak performance."-A QUICK GUIDE TO THE PALEO DIET FOR ATHLETES


"I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen."-Frank Lloyd Wright