The Buffalo Tribe
Welcome to the Level Up Series. While these programs are mainly aimed at the beginner to intermediate levels, we believe there is great value in taking a look at the accessory and progression movements at all skill levels.
This program is designed to enhance your rig gymnastics skills, from strict pullups all the way through to bar muscle ups, in 3 accessory length sessions a week.
We have included all video demonstrations of all movements and are on hand to help you out with any queries or video reviews of your movements and training.
Welcome to the Tribe!
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
General Warmup
6 Minutes Warmup On Cardio Piece Of Choice Increase stroke rate/rpm each minute from 50% until last minute is @ 80% effort.
Prep
B
Movement Prep Gymnastics Pulling 2
3 Rounds For Warmup: 12 Bent Over Rear Delt Fly 10 Plate Overhead Lunge 8 Single Arm Ring Rows/Side
C1
Banded Lat Pull Down
3 x 20
C2
Half Kneeling KB Press
3 x 8
D1
Bottom Half Strict Pull-Ups
3 x 10
D2
Top Half Strict Pull-Ups
3 x 10
E1
Chest Supported DB Row
3 x 12
E2
Banded Tricep Pushdown
3 x 15
F
Strict Chest To Bar Pull Up
@ 0:45
Prep
A
General Warmup
6 Minutes Warmup On Cardio Piece Of Choice Increase stroke rate/rpm each minute from 50% until last minute is @ 80% effort.
Prep
B
Movement Prep Gymnastics Pulling 1
3 Rounds For Warmup: 10 Scap Pullups 10 Kipping Beat Swings 10 PVC Pass Through
C
Kipping Beat Swing On Rings
3 x 5
D
Box Butterfly Pullups
3 x 10
E
Single Leg Box Butterfly Pullups
3 x 8
F
Strict Butterfly Pullups
3 x 5
G
Butterfly Pullup
3 x 6
H
Arch To Hollow Rolls
3 x 5
Prep
A
General Warmup
6 Minutes Warmup On Cardio Piece Of Choice Increase stroke rate/rpm each minute from 50% until last minute is @ 80% effort.
Prep
B
Movement Prep Gymnastics Pulling 3
3 Rounds For Warmup: 8 Toes Through Rings 10 Scap Push Ups 12 Bottom Half Pullups
C
Kipping Pull-up Progression
3 x 1
EMOM 6
D
1) 220/200 Metre Row 2) 7 strict pullups/9 kipping pullups/11 butterfly pullups Scale the metres on row to something achievable within 45 seconds to allow for transition times. Scale the pullups to something that is achievable within 1 set, use bands if necessary and perform as strict pullups. We are working on your skill and capacity under stress from elevated heart rate here.
EMOM 6
E
1) 12 Ring Rows (feet underneath rings, palms facing down on rings) 2) 10 Burpees
3 Minutes
F
3 minutes to achieve as many jumping/kipping bar muscle ups as possible.
