Muscle Up Program Details:
- 6-Week template with 3 days a week training included.
- Instant downloadable pdf so you can plug your plan into your schedule ahead of time and make it work for you.
- Designed to be completed as a 30 minute ADD-ON to your regular gym classes before the class begins or in a separate session.
Week 3 Day 1
Part A: Warm Up
Row, Bike, Ski or Skip (5 minutes)
3 Sets (For Quality)
10 Ring Kip Swings
10 Band Pull-Aparts (Slow and controlled)
4-6 Chest To Ring Pullups (Use bands to scale)
Part B: Specific
EMOM 10
Level 1
1 Ring Pull Up + 1 Strict Ring Muscle Up + 1 Strict Dip
Note: Perfect form, no kipping in pull-up or dip.
Level 2 (No strict ring muscle up)
1 Banded Strict Pull Up + 1 Banded Strict Ring Muscle Up + 1 Banded Strict Dip (Setup Video)
Note: Use a band strong enough to allow you to perform a movement without deviating from form.
Part C: Strength
4 Sets
Level 1
Max Unbroken Strict Pull Ups
Note: Rest 2-3 Minutes Between Sets
Level 2
Max Unbroken Banded Strict Pull Ups
Note: Rest 2-3 Minutes Between Sets
Part D: Accessory
Accumulate 4 min in a plank position (straight arms)
Strength Program Sample