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
For time
40 toe to bar
20 wall walks
25-30 calories
11 min time cap
Notes
The workout today is a gymnastics chipper with toe to bar, wall walks, and calories. Your score will be the time it takes to complete the workout or work completed at the 11 minute time cap.
Toe to bar should be completed in at least sets of 6. You may substitute knee raises, leg raises, or sit ups/V-ups if you cannot hang from the pull up bar.
Wall walks should be done at a pace of about 5/minute. You may lower the number of wall walks to 16-18 if this pace does not sound attainable, or modify the height of the wall walk.
Calories should be completed at a pace of at least 15/minute. These should be done at a hard effort. Lower the number of calories to 20-25 if that pace is too aggressive.