Road to the glorious muscle-up

image
Straight Bar Dips

 

Lately, I have begun training to get my first Muscle-Up, and have been completely humbled by the experience. This is a seriously advanced movement, especially for women to do! I am no closer than what a friend dubbed a “Dirty Muscle-Up,” which resembles a kip and me chicken winging my way up and over the bar. It’s ugly, meng!

My favorite training partner (who can bang out muscle-ups like no ones business) initially suggested I practice kipping pull-ups and jumping muscle ups from a low bar. But after a few sessions, and not much improvement, we decided the best game plan was to build up to it by getting stronger revisiting dips and increasing my numbers on my strict pull-ups. Today, I broke up 50 reps of each movement into a few sets, with small 1-2 min rests between. I also added a variety of mixed-grip push-ups and hanging leg raises, but kept the focus on switching between over and underhand grip pull-ups, and dips. I am going to stay on this regimen for a few weeks and possibly revisit Pavel’s Fighter pull-up program to increase my reps.

image

image

I am excited to see my progress, as this is a move I would like to be able to perform for at least one clean rep! Have a great Tuesday, friends, stay strong and feel free to ask me any questions or even share any training suggestions you may have for me! 

 

Advertisements

2 Replies to “Road to the glorious muscle-up”

  1. So if I interpret this 5RM progression for pull up strength, it’s a daily practice 5 sets for decreasing reps. Is there any info on other exercises that are done during this time or is it 30 days of pull ups only? Just curious, thanks 🙂
    Phil

    1. Hey Phil great hearing from you! This program is specifically for pull-ups, so it could be an add-on to whatever you are already doing in your regular routine. The point is by the end of the month, you should be able to test your MAX and it should have increased your rep max by 3-5 more pull-ups….ideally!

Got something to say or contribute?

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s