Programming[tabl class=”table-condensed” caption=”” width=”100%”] Workout A, Workout B, Workout C
Volume, Accessory, Intensity
10 Muscle-Ups + 1 dip at the top for time. Try to string together as many as you can. Add 1 rep a cycle until you get to 20 reps or have progressed to level 4 muscle-up. , Practice bar muscle-ups for 5-10 minutes., 4 sets of ME unbroken muscle-ups with 3 minutes rest in between.[/tabl]
1 kipping ring muscle-up.
How to progress
Move to Level 4 Muscle-Up when you can do 5 kipping ring muscle-ups unbroken and 1 bar muscle-up.
The purpose of this level is to start stringing together kipping ring muscle-ups.
Movement videos for this level
Bar muscle up practice – 1 Arm and then the other