Still on my quest for a Strict Bar Muscle Up…
Warm up shoulders with
- 3 x Single Inverted Kettlebell Overhead Press @ 8kg per side
- 2 x 15 second Single Inverted Kettlebell Hold @ 8kg per side
- 10 x Dumbbell Raise Variations @ 1kg per hand (Bent Flys, Standing Side Raises, Standing Front Raises)
Then 3 rounds of
- 12 x Ring Rows
- 12 x Deficit Pushups (hands on yoga blocks)
Then 5 rounds of
- 3-5 x Strict Ring Pullups
Then 2 rounds of max unbroken (rest 1 minute between rounds)
- Kipping Bar Pullups
Then 3 rounds of
Results: Mostly felt like I was just messing around (which I kind of was)… only could manage 6 x Kipping Pullups. Barbell Reverse Rows seemed to be targeting the right movement but still relied too much on my legs. Maybe over time…