Bar Muscle up / Jumping Pull up Progression
2x5 - Arch to Hollow - Bar Muscle up Drill w/ 45# plates
Enforces the positions (arch to hollow + aggressive pull down on bar w/ relatively straight arms + quick sit up + support position) athletes should be moving through during a bar muscle up.
3x 5-10 - Jumping C2B Pull up / Jumping Pull up
3x 2-5 - Bar Muscle up / C2B Pull up / Pull up
Scaled athletes without pull ups can use the kids pull ups bars set at a low height, a set of stacked plates under their feet to put them at a height approx 6in from the top of their head (open standard). They will then jump and pull their chest / chin to the bar and lower back down to full arm extension.
**RESET Working Weight / Training Max is 95% of new 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
12 min AMRAP
6 Shoulder to Overhead @55-65% / 1-2 UB Rds (165/110)
3 Bar Muscle up / C2B Pull-up / Pull-up / Jumping Pull-up variation
3x Deadlifts w/pause @ the knee @ 70%ww
15 GHD Hip Extensions
Rest 1:00 b/t sets