Monthly Archives: July 2022

Muscle Up Progressions

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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…

Back Squats and Zombie Squats then Halos, Dips and Landmine Front Squats

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4 rounds of

  • 10 x Back Squat @ max weight from last workout

Then accumulate

  • 30 x Zombie Front Squats @ 95lbs

Then AMRAP in 15 minutes of

  • 6 x Kettlebell Halos @ 16kg clockwise
  • 6 x Kettlebell Halos counter clockwise
  • 12 x Dips
  • 18 x Landmine Front Squat @ 25kg/55lbs (counting only plates)

Finisher accumulate

  • 50 x Alternating Single Leg L-Sit Lifts from Parallettes (l+r=1 rep)

Results: Used 175lbs for the Back Squats. Metcon 4 rounds plus 33 reps.

Pike Lifts then Strict Presses, Burpees, Hang Power Cleans, and Wall Balls

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3 rounds of

  • 5 x Hanging Pike Lifts (from pullups bar)
  • 5 x Hanging Knees to Waist

4 sets, increase weight per round, rest 2 min between rounds…

  • 12 x Strict Press

Then based on a WOD from nc.fit on Instagram (looked easy enough)….

EMOM for 20 minutes (5 rounds) or until you reach 150 Wall Balls (see Notes below)

  • Min 1 – 14 x Burpees
  • Min 2 – 14 x Hang Power Clean @ 43kg
  • Min 3 – Max Sandbag Thrusters @ 20kg (or Wallballs @ 10kg)
  • Min 4 – Rest

Results: Strict Press 65-80-85-85lbs. Metcon 105 Thrusters.

Notes: Started the metcon as shown. Had to drop to 10 reps for the HPC in round 3 when I ran out of time and dropped both HPCs and Burpees to 10 reps in the last round… I recommend either dropping to 10 reps throughout and try to reach the 150 WBs, or use a lighter weight on the HPCs so you can go all 5 rounds unbroken. Either way tough one.