Powell Fitness Company
A 4 Week Progression designed for those looking to get their first Bar Muscle-up! One day of strength, one day of technique, and one accessory day, these sessions should take no longer than 20-30 minutes. This progression is designed to build natural pulling strength, gymnastic awareness, and muscle-up positioning. This is a great program to come back to every few months, to strengthen some weaker areas, or once again build towards that first Bar Muscle-up!
Pre-requisites for this program:
3+ Strict Pull-ups
3+ Strict Dips or 1+ Strict Ring Dip
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Wide Grip Pull Ups
3 x 3
B
Banded Chest to Bar
3 x 5
C
Bar Muscle-up Dips
3 x 5
A
Band Kip Swings
3 x 10
B
Hip to Bar Kip
3 x 3
C
Floor Muscle-up Drill
3 x 3
D
Bar Muscle Up
5 x 1
A
Strict Toes to Bar
3 x 5
B
Russian Dip
3 x 3
C
Tall Box Jump
3 x 3
