Strength
Strict Muscle Up Progression
Part 1 – Perform 1 of the following 3 Muscle Up Variations:
A. If you have strict muscle ups, perform 5-10 strict muscle ups, resting as needed between reps and adding weight if necessary.
B. If you do not have strict muscle ups but can control the negative, perform 5-7 strict muscle up negatives, resting as needed between reps
C. If you cannot control the negative, perform 5-7 chest to bar or chest to ring pull up negatives as slow as possible, resting as needed between reps
Part 2 – Strict Muscle Up Assistance Work
2-3 Sets
5-7 Ring Pull Ups @ 30×1
5-7 Ring Dips @ 31×1
Notes
Ring Pull ups can be scaled to bar pull ups, banded pullups, or ring rows. You may also add weight if you are still able to hold the tempo.
Ring dips can be scaled to matador dips, box dips, or ring push ups. You may also use a band for assistance or spot yourself with your foot on a box.
Aim for the top end of the rep range on each set. If you reach the top of the range on all working sets, use a slightly harder variation (or add more weight) the following week.
Conditioning
AMRAP 12
12 toe to bar
6 wall walks
4 devil press
Notes
The metcon today is an AMRAP of toe to bar, wall walks, and devil press. Your score is the rounds and reps completed in 12 minutes. You will perform the devil press with one dumbbell.
Your toe to bar should be done in 2-3 sets. You may substitute leg raises, knee raises, or sit ups if you cannot hang from the pull up bar.
Wall walks should be done in about a minute. If this pace sounds overly aggressive, you may decrease the reps or modify the height of the wall walks.
Your devil press weight should be light-moderate so that you can move smoothly through the reps. You will alternate arms each rep.