Train Your Weakness

Coach
Brent Fikowski

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 6-week program
Sunday
Session One

A

Ring Muscle Ups: Hang from Ring

1 x 1:30

Midline Strength (3 mins)

B

Alternate between a hollow hold for 20seconds, rest 10 seconds, superman hold for 20 seconds, rest 10 seconds. Repeat for 3 rounds for a total time of 3 minutes. Coach's Notes: If too difficult, reduce to 10sec of work and 20sec rest for the 4 minutes. Think of pushing your ribs down and tilting your pelvis up to create a hollow position. Think of creating length between top of head and toes to get a good superman position. Body awareness: Ingraining key positions of the muscle up kip - hollow position and superman position.

C

Ring Muscle Ups: Kipping Swing on Rings

7 x 3

D

Ring Muscle Ups: Kipping Ring Muscle Up

1 x 1

E

Strict Pull-Ups

5 x MAX

Tuesday
Session Two

A

Ring Muscle Ups: Top of Ring Dip Hold

1 x 2:00

B

Ring Muscle Ups: Strict Ring Dips

8 x 8

C

Banded Ring Muscle Up Transitions

8 x 1

D

Strict Ring Pull-Ups

8 x 8

Thursday
Session Three

A

Bottom of Ring Dip Hold

4 x 0:20

B

Strict Chest to Bar Pull-Ups

4 x MAX

C

Ring Muscle Ups: Hollow Body Lat Pushdown

4 x 8

D

Ring Muscle Ups: Strict Ring Dips

4 x MAX

Get Your First Ring Muscle-Up