Workout overview
| 1. Jump muscle-up + negative |
| 2. Band-assisted muscle-up |
| 3. Feet-assisted skin the cat |
| 4A. Paused straight bar dips |
| 4B. Paused rows |
| 5. Push-ups |
Equipment needed: pull-up bar, bands
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 reps (ea direction) |
| B. Elbow circles | 10 reps (ea direction) |
| C. Shoulder circles | 10 reps (ea direction) |
| D. Assisted pull-ups | 5-10 reps |
| E. Scap pull-ups | 5-10 reps |
| F. Bent-arm shoulder extension stretch | 30 secs |
| Exercise | A. Wrist circles | B. Elbow circles | C. Shoulder circles | D. Assisted pull-ups | E. Scap pull-ups | F. Bent-arm shoulder extension stretch |
|---|---|---|---|---|---|---|
| Reps | 10 reps (ea direction) | 10 reps (ea direction) | 10 reps (ea direction) | 5-10 reps | 5-10 reps | 30 secs |
1. Jump muscle-up + negative
Perform 3 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 2-3 reps | 2-4 reps | 2-4 reps | 2-4 reps |
| Week 2 | 2-3 reps |
|---|---|
| Week 3 | 2-4 reps |
| Week 4 | 2-4 reps |
| Week 5 | 2-4 reps |
2. Band-assisted muscle-up
Perform 3 sets with 2 min rest
| Week 2 | Week 3 | Week 4 | Week 5 |
|---|---|---|---|
| 1-3 reps | 1-3 reps | 2-4 reps | 2-4 reps |
| Week 2 | 1-3 reps |
|---|---|
| Week 3 | 1-3 reps |
| Week 4 | 2-4 reps |
| Week 5 | 2-4 reps |
3. Feet-assisted skin the cat
Perform 2 sets of 3-4 reps with 2 min rest
4A. Paused straight bar dips
4B. Paused rows
Perform 3 sets of 8 reps with 3 min rest
| Week 2 | Week 3 | Week 4 | Week 5 | |
|---|---|---|---|---|
| 4A. | 8 reps | 8 reps | 9 reps | 10 reps |
| 4B. | 8 reps | 8 reps | 8 reps | 8 reps |
| 4A. | 4B. | |
| Week 2 | 8 reps | 8 reps |
| Week 3 | 8 reps | 8 reps |
| Week 4 | 9 reps | 8 reps |
| Week 5 | 10 reps | 8 reps |
5. Push-ups
Perform AMRAP for 2 sets with 3 min rest
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Bent-arm shoulder extension stretch | 30 secs |
| B. Loaded overhead stretch | 30 secs |
| C. Straddle stretch | 30 secs ea |
| Exercise | A. Bent-arm shoulder extension stretch | B. Loaded overhead stretch | C. Straddle stretch |
|---|---|---|---|
| Duration | 30 secs | 30 secs | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
