The muscle-up is a rare beast – an upper-body exercise that requires both pulling and pushing power and phenomenal core strength to boot.
Those unfamiliar with the move say it's just a pull-up combined with a dip, but a muscle-up is much more than that. It's an unparalleled assault to the upper body, and you have to be strong just to do one.
Whether your goal is to deadlift 400 or 700, two things are clear: you've got to bloody some shins and you've got to learn these cool training techniques.
Cressey doesn't miss anything. Stuff he didn't miss in 2010 includes the myth of symmetry, zones of convergence, the complete overuse of barefoot training, and the dangers of zits.