MMMM W1 D1

2
Aug

MMMM W1 D1

Welcome to the MAXIMUM MACHO MUSCLE-UP MANUAL. The feed will be spitting out WOD BOMBS 2x per week that are specifically programmed to help you get your first..or 5th Muscle-UP.

vince-vaughn-gym-rings 

Here’s the thing… I truly believe that if you are capable of doing a strict pull-up with no problem, you are not far from your first muscle up. BUT PLEASE, just because you don’t have a strict pull up yet, don’t think that you’ll be left out.

I’ll include scaling options within the program to reach as broad an audience as possible.

Lastly, being a lifelong coach… I feel the need to constantly pummel people with things that I think are cool or inspirational. So you’ll see some random off subject posts at times.

Enough chit chat, let’s get started!

DAY 1
TESTING FOR SET POINT.

TEST #1:
3 Attempts:
MAX UNBROKEN STRICT PULL UPS. FULL RANGE OF MOTION. (See Video at bottom of post)
LEVEL- ADVANCED
5+
LEVEL- INTERMEDIATE
2-4
LEVEL- BEGINNER
0-1

TEST #2:
3 Attempts
MAX STRICT RING DIPS. FULL RANGE OF MOTION. (See Video)
LEVEL ADVANCED
8+
LEVEL INTERMEDIATE
5-7
LEVEL BEGINNER
0-5

Figuring out which program to follow:
If you tested beginner in either of the movements, I recommend following beginner.

Feel the program out and if the higher level work looks like something you can get though, go for it.
Note:
-Your hands should never rip on this program.
-You should never experience the inability to straighten your arm after a workout.
-Feel free to jump from level to level as you progress. The test is simply a guideline.
If you’d like to get the most from this program, please post your results, questions, and comments in the comment section below! I’ll do my best to follow up.

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