Whether you want a muscle-up, a pull-up, a ring dip, or you want to improve your shoulder and scapular stability and health, you’re a prime candidate to sign-up for the Upper Body Strength (aka Muscle-up Program).

It starts on February 8th and runs for 8 weeks on Sundays at 3 pm. On top of these 8 sessions, you’ll also be given homework to do twice a week (just 15- 20 minutes of homework).

While we have been doing lots of pull-ups in classes, this program is more structured and progressive and will hold you accountable to 8 weeks of focussed upper body strength work. Your pulling strength will improve. Your pushing will improve. And if you’re at a level where muscle-ups are in reach, your technical understanding and muscle-up mechanics will definitely improve!

Dates (3 pm on Sundays)

February 8th

February 15th

February 22nd

March 1st

March 8th

March 15th

March 22nd

March 29th

Cost is $210 for 8 weeks (plus homework each week).

Sign-up Here:

Warm-up: 15 minutes

10/10 Half Moons

20/20 Halos

10 prone snow angels

45 Second Lean and Loiter

10 Dislocates

15 OHS (with reverse grip if possible)

20 Steps OH Duck Walk

10 Sotts Press

Strength: 15 minutes: Choose One

Option A (for those who are adept in the OHS): 15 minutes to work up to a heavy OHS (single)

Option B (for those who struggle with the OHS):

3×5 windmills (with a DB)

and

5×5 OHS

Conditioning: Open Workout 14.2

From 0:00-3:00

2 rounds of:

10 overhead squats (95/65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds in the allotted 3 minutes. 2 reps are added to each movement every three minutes.

Feel free to substitute regular pull-ups, and scale the OHS weight accordingly. Scale in a way so that this becomes at least a 6 minute workout for you. If you don’t complete the first six minutes, consider yourself to have failed to scale accordingly.

Core Finisher: 5 minute EMOM: 20-30 second hollow hold each minute


One Comment

  1. Is the upper body strength program also suitable for people who are exceedingly vain and would like to have beautiful shoulders circa Madonna in the year 2000 without having to take up yoga and Kabbalah?

    By Nerdiebird January 27, 2015

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>