B. Specific
Bar muscle up drills
Everyone:
10 Scap pull + hollow body
3 sets
Beginner:
5-7 Beat swings
5-7 Jumping CTB*
*Focus on timing the positions of arch to hollow
Intermediate:
3-5 Glide Kip
3-5 Hip to Bar
Advanced:
3-5 Explosive Arch to Hollow + hip to bar
1-3 Bar muscle ups:
Regular, weighted, jumping
Rest 90-120 seconds between sets
Scaling options
Beginner
Amrap 12 minutes
21/15 Cal Row
10 Abmat sit-ups
12 Jumping pull-ups*
*No negative, but controlled
Intermediate
Amrap 12 minutes
30/25 Cal Row
15 Abmat sit-ups
12 Pull-ups
COMP
Amrap 12 minutes
30/25 Cal Row
15 Air Squats
6 Bar Muscle-ups
Points of performance:
– 12 reps must be done unbroken. Choose weight accordingly.
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TC: 12mins
Scaling options
Beginner
5 sets
4 Ring rows + 2-4 Jumping CTB @2-3sec negative
Intermediate
5 sets
2-4 Strict Pull-up + 2-4 Jumping Bar muscle ups OR 2-4 CTB
COMP
5 sets
2 Negative Strict Muscle up with 5 seconds hold just after turnover (rings touching the chest)
Rest 90-120 seconds between sets