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August Gymnastics programming

Posted 3rd August 2021 by Anthony Masters

Hello everyone,

So we go into Part.2 of strength building via the strict bar muscle up approach. This also means trying to jump a few levels for the regulars. The skill section at the start will be a combination of or either/ or of 2 exercises based on your current level & interest. We will run through the various progressions & regressions available.

The strength & accessory section will focus on developing the explosiveness and speed required for all variations of bar MU. In this phase we are working at lighter intensities, trying not to over fatigue ourselves at the end of each exercise. This allows us to work more towards technical efficiency with the movements. In combination with the bar MU will be a continuation of the strict handstand push up or kipping variations, once again based on what you would like to work towards.

Now…forearms have been a sticking point for many when it comes to keeping a strong false grip which can pose a problem. But fear not after some thinking, researching and not finding what i was looking for I made up a devil of a signature exercise to tackle this issue that will hit many of the little fellas that keeps our wrists strong. I had to call it ‘Barons reverse forearm curls’.

Looking forward to seeing how you all find this new phase!

If you have any questions drop me a message

[email protected]

Beginner – advanced

Exercise Sets Reps Tempo Rest Notes
Skill – Partner assisted bar MU

– banded assisted bar MU

– eccentric bar MU

15 mins 1-3 reps per set, YGIG or rest as needed 5050
A1 BW pull up (aim for speed & height, belly button to bar) 4 2-5 explosive No rest Explore with & without kipping. Then choose which you prefer.
A2 kipping 4 15-20s explosive 60s
A3 Strict HSPU / Kipping HSPU 4 2-5 40X0 60s
B1 Bent arm hanging scapula protraction / retraction 3 20-40’s controlled 20s
B2 Barons reverse forearm curls 3 10-12 40X0 20s EZ bar & DB variations to explore. Then choose which you prefer.
B3 Banded MU drill

– 5-6 reps bent arm pull

– 5-6 reps straight arm pull

3 10-12 total controlled 60s
C Final arm burner…