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-   -   ME Black Box and Gymnastics (https://board.crossfit.com/showthread.php?t=3971)

Joe Marsh 05-09-2007 06:44 AM

Hey everyone. I've decided to try and apply Coach Rip's ME Black Box to the muscle up and HSPU on Parallettes. Before I go further let me mention that I have added an ME day where traditional movements, ie deads and jerks, will be performed 4/4/4/2/2/2. So I start with the prescribed 5/5/5/3/3/3, move to the even number sets, then finish with the 3/3/3/1/1/1. I think this gives the body a little more exposure to progression.

What I'm curious about is how to apply ME BB to the previously mentioned movements. Since I can't performed the prescribed reps/sets for these exercises in the prescribed order, I was going to start from the bottom and move up. To be specific, the deads and jerks would start as normal, but the muscle ups would start at the other end of the pendulum, 3/3/3/1/1/1 and then move to the 5/5/5/3/3/3.

I would like to hear thoughts and opinions of this approach. I will keep all thos who are interested posted. Thanks.

Roger Harrell 05-09-2007 08:55 AM

ME Black box works for gymnastics movements. We do this type of rep scheme for crosses, presses and other strength skills. Treat it very similarly to how you would approach the lifts. Find your max (which may involve a spot of some kind) and work out your reps and assists from there. Find ways of reducing the loads so you can make the reps and sets.

Steven Low 05-10-2007 01:40 AM

Yup. Many, many sets of low reps for VERY difficult exercises will get you those strength adaptations you want.

Nick Cummings 05-10-2007 09:05 AM

If I remember correctly Rip did Starting Strength and Practical Programming. I believe Rutherford came up with ME black box.

Joe Marsh 05-10-2007 12:24 PM

Roger and Steve, thanks for your help.
Nick, indeed I was incorrect, my apologies.


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