Strict Muscle-up Development

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Week 1

Day 1 – Intensity

Skill warm-up:
E1:15 – 3 Pull and Pause
Rest 2 minutes – (you can do a mobility piece during this time if you feel like you need something to do)
E1:20 – 3 Pull and Transition
Rest 2 minutes
5×3 – 3 Pull and Transition and Support

Primary Work:
1 set Max strict Muscle-ups
Rest 1:30
1 set Max strict ring dips – keep rings tight to the body at the bottom of the dip
Rest 1:30
1 set max strict ring pull-ups with false grip – be sure to pull as high as possible, think hands under the nipple line
Rest 1:30

Cash-out:
1 set max hold – Lacrosse ball false grip on rings, (bar is shown, but perform on rings)
1 set max hollow hold

Day 2 – Volume


Skill warm-up: 

E1:15 – 3 Pull and Pause
Rest 2 minutes – (you can do a mobility piece during this time if you feel like you need something to do)
E1:20 – 3 Pull and Transition
Rest 2 minutes
5×3 – 3 Pull and Transition and Support

 

Strict Muscle-ups: 7 set progression
7 set Progression – Perform at beginning of workout after warm-up

-Perform one of set strict muscle-ups. Rest one minute. Continue until you have performed seven sets. Record your total reps. The goal is to increase the total reps each week by adding one or two reps to some of the sets.

*If you get to the point where you can no longer perform muscle-ups, extend the rest period. If that still doesn’t work, then scale.

For example:
Week 1: 2, 1, 1, 2, 1, 1, 1 = 9
Week 2: 2, 2, 1, 1, 1, 2, 1 = 10
Week 3:
Etc.

Cash-out:
1 set max hold – Lacrosse ball false grip on bar
1 set max hollow hold

Day 3 – Accessory

Skill warm-up:
E1:15 – 3 Pull and Pause
Rest 2 minutes – (you can do a mobility piece during this time if you feel like you need something to do)
E1:20 – 3 Pull and Transition
Rest 2 minutes
5×3 – 3 Pull and Transition and Support
Russian Dips – 3 sets submax (leave 2 or 3 reps in the tank). Rest 90s between sets
Then

Superset: 10 Rounds
A) Max Ring Pull-up hold – false grip, holding as high as you can, more than chin over ring. If this gets to the point where you can’t hold for any appreciable time, scale by resting feet on floor

B) Max Ring support – bottom of dip. Hold lowest part of the dip. Rings are tight to the body.

Cash-out: 1 set max hollow hold

WEEK 2

Day 1 – Intensity

Skill warm-up:
E1:15 – 3 Pull and Pause
Rest 2 minutes – (you can do a mobility piece during this time if you feel like you need something to do)
E1:20 – 3 Pull and Transition
Rest 2 minutes
5×3 – 3 Pull and Transition and Support

Primary Work:
2 sets Max strict Muscle-ups
Rest 2:00 between sets
Then
1 set Max strict ring dips – keep rings tight to the body at the bottom of the dip
Rest 1:30
1 set max strict ring pull-ups with false grip – be sure to pull as high as possible, think hands under the nipple line
Rest 1:30

Cash-out:
2 sets max hold – Lacrosse ball false grip on rings, (bar is shown, but perform on rings)
2 sets max hollow hold

Day 2 – Volume

Skill warm-up:
E1:15 – 3 Pull and Pause
Rest 2 minutes – (you can do a mobility piece during this time if you feel like you need something to do)
E1:20 – 3 Pull and Transition
Rest 2 minutes
5×3 – 3 Pull and Transition and Support

Strict Muscle-ups: 7 set progression

7 set Progression – Perform at beginning of workout after warm-up
-Perform one of set strict muscle-ups. Rest one minute. Continue until you have performed seven sets. Record your total reps. The goal is to increase the total reps each week by adding one or two reps to some of the sets.
*If you get to the point where you can no longer perform muscle-ups, extend the rest period. If that still doesn’t work, then scale.

For example:

Week 1: 2, 1, 1, 2, 1, 1, 1 = 9

Week 2: 2, 2, 1, 1, 1, 2, 1 = 10

Week 3:

Etc.

Cash-out:
2 sets max hold – Lacrosse ball false grip on bar
2 sets max hollow hold

Day 3 – Accessory

Skill warm-up:
E1:15 – 3 Pull and Pause
Rest 2 minutes – (you can do a mobility piece during this time if you feel like you need something to do)
E1:20 – 3 Pull and Transition
Rest 2 minutes
5×3 – 3 Pull and Transition and Support
Russian Dips – 4 sets submax (leave 2 or 3 reps in the tank). Rest 90s between sets

Then

Superset: 10 Rounds
A) Max Ring Pull-up hold – false grip, holding as high as you can, more than chin over ring. If this gets to the point where you can’t hold for any appreciable time, scale by resting feet on floor

B) Max Ring support – bottom of dip. Hold lowest part of the dip. Rings are tight to the body.

Cash-out: 2 sets max hollow hold

WEEK 3

Day 1 – Intensity

Skill warm-up:
E1:15 – 3 Pull and Pause
Rest 2 minutes – (you can do a mobility piece during this time if you feel like you need something to do)
E1:20 – 3 Pull and Transition
Rest 2 minutes
5×3 – 3 Pull and Transition and Support

Primary Work:
2 Sets Max strict Muscle-ups
Rest 1:30
2 sets Max strict ring dips – keep rings tight to the body at the bottom of the dip
Rest 1:30
2 sets max strict ring pull-ups with false grip – be sure to pull as high as possible, think hands under the nipple line
Rest 1:30

Cash-out:
3 sets max hold – Lacrosse ball false grip on rings, (bar is shown, but perform on rings)
3 sets max hollow hold

Day 2 – Volume

Skill warm-up:
E1:15 – 3 Pull and Pause
Rest 2 minutes – (you can do a mobility piece during this time if you feel like you need something to do)
E1:20 – 3 Pull and Transition
Rest 2 minutes
5×3 – 3 Pull and Transition and Support

Strict Muscle-ups: 7 set progression

7 set Progression – Perform at beginning of workout after warm-up

-Perform one of set strict muscle-ups. Rest one minute. Continue until you have performed seven sets. Record your total reps. The goal is to increase the total reps each week by adding one or two reps to some of the sets.
*If you get to the point where you can no longer perform muscle-ups, extend the rest period. If that still doesn’t work, then scale.

For example:

Week 1: 2, 1, 1, 2, 1, 1, 1 = 9

Week 2: 2, 2, 1, 1, 1, 2, 1 = 10

Week 3:

Etc.

Cash-out:
3 sets max hold – Lacrosse ball false grip on bar
3 sets max hollow hold

Day 3 – Accessory

Skill warm-up:
E1:15 – 3 Pull and Pause
Rest 2 minutes – (you can do a mobility piece during this time if you feel like you need something to do)
E1:20 – 3 Pull and Transition
Rest 2 minutes
5×3 – 3 Pull and Transition and Support
Russian Dips – 3 set submax (leave 2 or 3 reps in the tank). Rest 90s between sets
Then

Superset: 10 Rounds
A) Max Ring Pull-up hold – false grip, holding as high as you can, more than chin over ring. If this gets to the point where you can’t hold for any appreciable time, scale by resting feet on floor
B) Max Ring support – bottom of dip. Hold lowest part of the dip. Rings are tight to the body.

Cash-out: 1 set max hollow hold

WEEK 4 (deload week)

Day 1 – Intensity

Skill warm-up:
E1:15 – 3 Pull and Pause
Rest 2 minutes – (you can do a mobility piece during this time if you feel like you need something to do)
E1:20 – 3 Pull and Transition
Rest 2 minutes
5×3 – 3 Pull and Transition and Support

Primary Work:
2 sets strict muscle-ups, rest 2 minutes between sets

Cash-out:
1 set max hold – Lacrosse ball false grip on rings, (bar is shown, but perform on rings)
1 set max hollow hold

Day 2 – Volume

Skill warm-up:
E1:15 – 3 Pull and Pause
Rest 2 minutes – (you can do a mobility piece during this time if you feel like you need something to do)
E1:20 – 3 Pull and Transition
Rest 2 minutes
5×3 – 3 Pull and Transition and Support

Strict Muscle-ups: 7 set progression

7 set Progression – Perform at beginning of workout after warm-up
-Perform one of set strict muscle-ups. Rest one minute. Continue until you have performed seven sets. Record your total reps. The goal is to increase the total reps each week by adding one or two reps to some of the sets.

*If you get to the point where you can no longer perform muscle-ups, extend the rest period. If that still doesn’t work, then scale.

For example:

Week 1: 2, 1, 1, 2, 1, 1, 1 = 9

Week 2: 2, 2, 1, 1, 1, 2, 1 = 10

Week 3:

Etc.

Cash-out:
1 set max hold – Lacrosse ball false grip on bar
1 set max hollow hold

Day 3 – Accessory

Skill warm-up:
E1:15 – 3 Pull and Pause
Rest 2 minutes – (you can do a mobility piece during this time if you feel like you need something to do)
E1:20 – 3 Pull and Transition
Rest 2 minutes
5×3 – 3 Pull and Transition and Support
Russian Dips – 3 set submax (leave 2 or 3 reps in the tank). Rest 90s between sets

Then

Superset: 10 Rounds
A) Max Ring Pull-up hold – false grip, holding as high as you can, more than chin over ring. If this gets to the point where you can’t hold for any appreciable time, scale by resting feet on floor

B) Max Ring support – bottom of dip. Hold lowest part of the dip. Rings are tight to the body.

Cash-out: 1 set max hollow hold