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 pull ups, 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
10 rounds
5 renegade rows
5 dumbbell swings (Russian kettlebell swing height)
5 box jumps
*11 min cap*
Notes
Today’s workout is ten rounds of renegade rows, double dumbbell swings, and box jumps. Your score will be the time it takes to complete all ten rounds or the work completed at the 11 minute time cap.
Your dumbbell weight should be moderate for the renegade rows. These should be smooth through most of the rounds.
The swings will be to parallel, like a Russian kettlebell swing. They should be unbroken.
The box jumps should be done at a smooth pace. You are welcome to challenge yourself with the height of the box, but keep in mind that safety is the top priority.