Bar Muscle Up Progressions
Day 1:
5 x 5 Chest to Bar Pull ups
5 x 8 Banded Pull Downs (Banded Pull Down Video)
4 x 25 Hollow Snaps (Hollow Snap Video)
20 x Jumping Box Muscle Ups (Jumping Box Muscle Up Video)
Day 2:
5 x 8 Bar Dips (Banded Muscle Up and Bar Dip Video)
or Cable Push Downs (Cable Push Down Video)
5 x 10 Beat Swings (Beat Swings Video)
5 x 8 Banded Pull Downs
Day 3:
5 x 5 Weighted Pull Ups (Weighted Pull Up Video)
4 x 25 Hollow Rocks (Hollow Rock Video)
4 x 25 Arch Rocks (Arch Rocks Video)
Day 4:
5 x 10 Beat Swings
5 x 10 Banded Pull Downs
5 x 10 Candlestick Ups (Candlestick Ups Video)
20 x Banded or Box Muscle Ups
Note: Have 1 days rest between day 2 and day 3