Get Your First Bar Muscle Up

2 rounds for form: 10 scapular pull ups 10 scapular push ups 10 Beat Swings 10 banded pull aparts Coaches note: Focus on simultaneously performing scapular depression and retraction to lift the body (keeping elbows straight). Scapular pull ups and push ups will help you properly learn to initiate movement in pulling skills using the correct muscles, and prime the body with correct movement patterns for today’s work.

Bar Muscle Ups

1 x MAX

Alternating Tabata (20 seconds of work, 10 seconds of rest) of hollow and superman holds 8 sets of 20 seconds on, 10 seconds rest. 4 rounds of each. Coaches note: Start with reverse Tabata if this is too much. Body awareness: This drill will ingrain key positions of the muscle up kip – the hollow position and the superman (aka: arch) position. Being able to switch between these two movements at ease. These movements will be strengthening our core and posterior muscles.

EMOM: Every minute on the minute for 6 minutes: Kipping practice on the bar (8-10 swings). Coaches note: We saw this movement in the warm up. Focus on achieving the positions from our midline work above while maintaining a tight rhythm. For the first three minutes perform small tight kips. For the second three minutes, engage more through your lats and aim to bring your chin in line with the bar without bending your elbows. The goal is to achieve the hollow and superman positions practiced above by coordinating the movement through your lats. On the back swing, think about pulling "down" on the bar to raise your body (still keeping in mind that the arms stay straight)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Strict pull-up and Strict dip Coaches note: This is strength work NOT a metcon. Perform perfect reps. Add weight if desired to challenge. You will be doing 10 strict pull-ups, then 10 strict dips, then 9 pull-ups, 9 strict dips... and so on. Rest as needed. Strengthening the pulling portion of our muscle up is absolutely essential – if you cannot perform at least 5-7 strict pull-ups you will struggle to perform a solid muscle up. This being said, it may be necessary to have to scale with a light band if needed. Don't let this get you down, we have a full 6 weeks to lose the band! The dips can be performed as box dips, ring dips or matador (preferred).

1 minute per arm Banded Lat Stretch

Accumulate 2 minutes in a hollow hang with thumbs AROUND the bar then Accumulate 20 push up to downward dogs Coaches note: Think of having an “over grip” position, where your knuckles are more to the top of the bar. When this position starts to weaken/slip, jump down and reset. This static hold sets up an easier transition position, similar to a false grip on the rings. This builds grip strength, upper body and core strength required for a bar muscle up, as well as promoting body awareness.

Set a running clock for 6 minutes: Bar muscle up box straight arm pull drill Coaches note: This is to establish our hollow and superman positions, while slowly integrating the straight arm pull, manageable sets, rest as needed. Great one to film, do you look like the demo athlete in the video?

12min AMRAP (As many rounds as possible): 8 diamond push ups + 10-12 barbell or dumbbell bicep curls (choose a weight that allows you to get through these with some struggle in the last few reps) + 10 seconds Chinese plank to hollow snaps (see demo for set up) Coaches note: Working towards building strong biceps, triceps and core which are all crucial to our bar muscle up. Continue to aim to separately develop strength and coordination before uniting the two later in the program.

2 sets: 15 side plank hip lowers Coaches note: Focusing on development of the core and oblique muscles. Also promoting shoulder stability if done correctly.

1 minute per arm banded tricep stretch

30 seconds per arm scorpion stretch + 20 supinated grip banded pull aparts

Bar Muscle-Up Negatives

8 x 2

Pull-Ups: Explosive Strict Pull Up

4 x MAX

Strict Matador dips

4 x MAX

1 minute per side banded lat stretch 1 minute seal pose