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
AMRAP 9
9 toe to bar
6 pull ups
3 chest to bar
30 double unders
Notes
The metcon today is a gymnastics AMRAP with a few double unders. Your score will be the rounds and reps completed in the 9 minutes.
Toe to bar should be done in 1-2 sets across the workout. You may substitute hanging knee raises or sit ups if you cannot hang from the pull up bar.
Pull ups should also be done in 1-2 sets as well. You may modify to banded pull ups or jumping pull ups.
Try to keep the chest to bar unbroken. You may change these to banded chest to bar or jumping chest to bar.
Double unders should take no longer than :20 or so. You may modify the number of double unders or go to single unders.