Workout overview
| 1. Slow muscle-up |
| 2. Full muscle-ups |
| 3. Chest to bar pull-ups |
| 4. Weighted chin-up 3RM |
| 5. Weighted dip 3RM |
| 6. Pistols (+10kg) |
Equipment needed: pull-up bar, dip bars, weight vest/belt
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This first session is a testing day and will provide a baseline measure of your performance. You will repeat these tests on the final day of the program to see how much you’ve improved.
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. Squat ext rotation | 5 reps (ea side) |
| E. Table top raises | 5-10 reps |
| F. Push-ups | 10 reps |
| G. Band-assisted muscle-ups | Accumulate 5 reps |
| Exercise | A. Wrist circles | B. Elbow circles | C. Shoulder circles | D. Squat ext rotation | E. Table top raises | F. Push-ups | G. Band-assisted muscle-ups |
|---|---|---|---|---|---|---|---|
| Reps | 10 reps (ea direction) | 10 reps (ea direction) | 10 reps (ea direction) | 5 reps (ea side) | 5-10 reps | 10 reps | Accumulate 5 reps |
1. Slow muscle-up
Perform 1 rep as slowly as possible
2. Full muscle-ups
Perform 1 set of max reps
3. Chest to bar pull-ups
Perform 1 set of max reps
4. Weighted chin-ups 3RM
Perform 1 set of 3 reps at max weight
5. Weighted dips 3RM
Perform 1 set of 3 reps at max weight
6. Pistols (+10kg)
Perform 1 set (each side) of max reps
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion stretch | 30 secs |
| B. Shoulder extension stretch | 30 secs |
| C. Lunge stretch | 30 secs ea |
| Exercise | A. Shoulder flexion stretch | B. Shoulder extension stretch | C. Lunge stretch |
|---|---|---|---|
| Duration | 30 secs | 30 secs | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE
