Saturday, August 10th, 2024
Gymnastics Skill
Bar Muscle-Up Progression
“Partner Bicouplet 1 & 2”
Part A
12-9-6
Power Snatches
Bar Muscle Ups
Rest 3:00 minutes
Part B
21-15-9
Power Snatches
Chest to Bar Pull-Ups
Barbell:
Part A) 135/95lb, 61/43kg
Part B) 85/55lb, 38/25kg
Upper Body Test / Accessory (Optional)
For Reps:
Max Set of Strict Pull-Ups
Max Set of Strict Ring Dips
-rest as needed-
Then, For Quality:
3 x 50% of Max Strict Pull-Ups
3 x 50% of Max Strict Ring Dips
If you can’t perform these movements as prescribed, add bands to allow you to hit ~10 reps on a max set of each.
