Heavy day today. Goal should be to not fail on any set but if you feel good today and want to go for it with a new 1 RM go for it.
Today we start a 9-week MU program. This is a pull and push focused program to develop the strength required to perform a muscle-up while also reinforcing and developing proper technique. This program will also help develop the strength for pull-ups.
Day 1, Week 1
- Advanced: 3×10 Strict chin-up
- Intermediate: 3×10 Banded chin-up
- Beginner: 3×10 Jumping eccentric chin-up (break into as few sets as possible).
- Adv/Intermediate: 3×12 Strict push-up
- Beginner: Push-up from knees
- All Levels: 3×5 low ring transition while maintaining a false grip and feet under rings