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.
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!
TESTING FOR SET POINT.
MAX UNBROKEN STRICT PULL UPS. FULL RANGE OF MOTION. (See Video at bottom of post)
MAX STRICT RING DIPS. FULL RANGE OF MOTION. (See Video)
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.
-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.