Intermediate Level Bar Muscle Up Program. Focused on building positional strength as well as getting comfortable with swinging on a bar.
Drills come into play once positional strength is built. The difficulty of drills progresses halfway through the program
FeaturesCircuit
A
-Roll Pecs x 6-8 shifts + waves -Roll Lats x 6-8 shifts + reaches 2 sets -Banded Lat Stretch x 4-6 Breaths -Banded Pec Stretch x4-6 Breaths -Banded Pass-thru x 12 -Banded Pull-down x 15
B
McGill Pull-Up (Squat University)
8 x 1
C1
Strict Knees to Elbows
4 x 10
C2
Matador Bar Dips
4 x 15
Circuit
D
6 Rounds 30s on/30s off -Candlestick Straight Jump -Hand-Release Push-up
Circuit
E
Banded Lat x 8-10 Slow Breaths Banded Pec x 8-10 Slow Breaths Seal Stretch x 8-10 Breaths
Circuit
A
3 Rounds -Inchworm + Scorpions x 5 -Wrist Flexor + Extensor Stretch x 15s -Glute Bridge w/Reach x 8
Circuit
B
12 min. EMOM 1.) 45s Barbell Overhead Hold *Emphasis on extra push-up through shoulders after extending the elbows 2.) 5 + 5 Heavy American KB Swings + Fast Extension Bridge 3.) 10 Bent Over Rows w/3s Pause @ top of each rep
C1
Foam Roller Muscle Up
3 x 6
C2
Pause Pull Down + Hip Extension
3 x 8
D1
Wrist Shifts + Press Out
3 x 8
D2
Bar Jump + Press Out
3 x 5
Circuit
E
1-2 Sets - Banded Thread the Needle x 8 - Slow Scorpion x 8
Circuit
A
2 sets -Supinated Dead Hang x 1 min. -Ring Bicep Stretch x 5 rotations + 30s -Down Dog to Up Dog x 10
Circuit
B
20 min. EMOM 1.) 5 + 5 Small to Large Hollow and Arch Swings 2.) 30s Hollow Hold Pull-downs 3.) 5 Jump to Pike 4.) 4-6 Strict Pullups w/emphasis on staying hollow
Circuit
C
5 Rounds 30s on/15s off -Reverse Hypers -V-Ups
Circuit
D
Ring Bicep Stretch x 8 slow breaths Seal Stretch x 10 breaths