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
