12/3/2024

Bar Muscle Ups: Week 8

Testing Day! This is the final week in our bar muscle-up cycle.

2:00 AMRAP for max reps of:
Freedom: Bar Muscle Ups

Independence: Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, Kipping Pull-ups, OR attempt bar muscle-ups if ready.

Liberty: Ring Rows

Reps do not need to be unbroken! Just as many as you can in 2 minutes.

Bar Muscle Ups: Continuing Homework

Continuing Homework:

For any athlete who wishes to continue with this training to either achieve their first bar muscle-up or to improve their current abilities, we suggest continuing with this homework:

Video to review: The 3 Most Underrated Bar Muscle Up Cues

Warm-up skills:

Week 1: The approach
Week 2: Landing tall with tension
Week 3: Tension is key
Week 4: Core to extremity

HOMEWORK:
Week 1: 3 rounds of 30 seconds of work/30 seconds of rest
Week 2: 4 rounds of 30 seconds of work/30 seconds of rest
Week 3: 3 rounds of 40 seconds of work/20 seconds of rest
Week 4: 4 rounds of 40 seconds of work/20 seconds of rest

Freedom: Max Bar Muscle Ups
Independence: Max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Strict Pull Ups
Liberty: Max Ring Rows or Toe Assist Pull-Ups

Videos:
Toe Assist Pull-ups
Kipping Bar Muscle Up Cues & Scaling
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Ring Rows (feet on the ground)

Gru & Dr. Nefario

Affiliate Compete (RX+)

7000m Row

-each time partners switch, perform 70 double unders-

Freedom (RX'd)
Teams of 2
5000/4500m Row
*Partner moving onto rower must complete 50 double unders before rowing each time partners switch.

*The beginning partner must complete a set of 50 double unders at 0:00 to start the workout, before the row begins.

Independence
4500/4000m Row*
-Partner moving onto rower must complete 35 double unders before rowing each time partners switch

Liberty
3000/2400m Row*
-Partner moving onto rower must complete 35 single unders before rowing each time partners switch

• Target time: 24-26minutes

• Time cap: 30 minutes