Category Archives: Task Based

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

• 10 x Barbell Reverse Rows to Waist

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…