Programming[tabl class=”table-condensed” caption=”” width=”100%”] Workout A, Workout B, Workout C
4 sets max kipping ring muscle-ups. Each time you cycle through rotate the following rest interval ratios – 1:2 – 1:3 – 1:4. Also rotate back and forth between ring and bar. If you are going to a competition within 1-3 months stick with rings more as that has a higher likelihood of being programmed., 3xME strict ring muscle-ups. Once you are able to do 3×5 at bodyweight start going up in 2.5 lb increments. Once you cannot increase at 2.5 lb/week go up on weight every 2-3 weeks., 3 sets of max kipping ring muscle-ups with 1 extra dip on each rep. 2 Minutes rest.[/tabl] [tabl class=”table-condensed” caption=”” width=”100%”] Workout A, Workout B, Workout C
15-20-25-or-30 muscle-ups for time., 3xME strict ring muscle-ups. Once you are able to do 3×5 at bodyweight start going up in 2.5 lb increments. Once you cannot increase at 2.5 lb/week go up on weight every 2-3 weeks., 3 sets of max kipping bar muscle-ups. 2 Minutes rest. [/tabl]
- Women: 7 kipping muscle-ups unbroken, able to string together bar muscle-ups, and 1 strict ring muscle-up.
- Men: 10 kipping muscle-ups unbroken, able to string together bar muscle-ups, and 1 strict ring muscle-up.
Build and Maintain
Level 5 is unlike the other levels in the sense that there is no next level to progress to. Once you’re here we have progressed to a point where you should be able to RX most WOD’s so the same “How to progress” principles do not apply here. Instead, I want to give you a target to which you can aim for and then maintain. For muscle-ups, if you are able to build and maintain the following you will be in good stead.
- Women: 30 muscle-ups for time in under 10 minutes
- Men: 30 muscle-ups for time in under 7 minutes.
The purpose of level 5 is to provide you with a template where you can keep developing that movement gradually while you focus on other aspects of your Cross-Training training. By the time you are at level 5, you should be able to do pretty much any Cross-Training WOD will muscle-ups in it.
Not sure what Cyle 1 and 2 is? It’s quite simple. You’ll perform cycle 1, then cycle 2, then cycle 1, and so on and so forth.
The amount of muscle-up training is up to you now. Recall from the introduction that this is a graduate program in the sense you’ve already completed what you’ve come here to do. With that said, I do recognize the yearning to still progress, which is why I’ve provided an “on-going” template to accomplish this. Do you feel like you still need a lot of work? Then I would suggest doing a cycle a week. Do you think you’re happy with where you are and want to make incremental progress? Then 1-2 cycles a month will suffice. Don’t want to do anymore? That’s totally fine as well because if you are consistent with Cross-Training you’ll still see development.