SAMPLE PROGRAMMING

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ONLINE - BAR MUSCLE UP SAMPLE PROGRAMMING

*Please note full programming includes links to demonstrations*

WEEK 1 SESSION 1

Mobility
Ball on Box Pec Opener 2 x 60s L/R + Arm Reach

Warm Up
3 Sets
4-5 Vtuck to Hollow + 3s Hold in Hollow
5 1/2 Kneeling Thoracic Rotation Wall 5L+R
10-12 Kb Side Crunches - Heavy

Strength Set
3 Sets
10-12 Single Arm Straight Arm Banded Lat Pull Down
Superset
20s Prone Superman Hold Variation
Rest ~1:30min between sets

Skills Work

Level 1

Accumulate 10-12 Reps (1+1)
(Box Bar Muscle with Pause Positions) + (Box Bar Mu + Jump & Straight Arm Pull)
Focus - 1. Arms remain straight in the pull for as long as possible 2. Body remains in hollow around the back of the pull

Level 2

Accumulate 10-12 Reps
Box Bar Mu
1. Pause Positions
2. Jump + Straight Arm Pull
3. Jumping Bar Muscle Up

Focus - 1. Arms remain straight in the pull for as long as possible 2. Body remains in hollow around the back of the pull & as you complete BMU turn over
Note - *Box Bmu are included in the first 2 weeks of this cycle, even if this feels like a significant regression of your current skill level, trust the process and take this time to focus heavily on positioning.

Level 3

Accumulate 8-10 Reps
1-2 Low Box Bar Muscle Ups - High Catch
Focus - 1. Aiming to keep the arms locked out/straight for as long as possible 2. Ensuring you remain in a hollow body position as you transition over the bar
Superset Every 2nd Set
8-10 Plate Hollow to Overhead

Strength/Accessories

3 Sets
3-5 Strict HOLLOW Pull Ups - Strict Hollow Body Position
Focus - Maintaining a solid pull in hollow body position throughout movement - common mistake is letting the ribs flare at the beginning of the pull - *Use band if needed
8 + 8 + 8 Hip Flexor Pulses - 8L + 8R + 8 Double
14 Kb Plank Pull Throughs - Heavy