WODdoc Episode 162 Project365: Bar Muscle-up Progression: Tier I

I am a big progression guy. I believe graded exposure into any activity is the best way. It stops us from getting ahead of ourselves. Which is normally what gets us into trouble. Lets take golf for instance. People are obsessed with hitting “the big dog” despite it being the hardest club in the bag to hit. Getting ahead of yourself in golf leads to to a bad score and a couple laughs at the 19th hole, do it in the gym and the story could be much different.

I begin testing proficiency from the top… here is my reasoning. If you can’t finish the movement once your up there why put yourself in that position.  Learning how to do a dip shouldn’t start 10 feet in the air.

Today’s WODdocket:

1. With a pull-up width grip, perform 5 bar dips.

2. If you can not perform 5 dips, begin box dip program, see below.


Box Dip Program.

Setup: Place boxes at width of pull-up grip (this is probably wider than your normal dip width) and face hands facing forward. Remember to keep tighten rigid core and begin movement from shoulder. Do not let shoulders shrug up toward ears (keep depressed).

1. Test max dips. If you can not compete 9 find a band setting that allows you to.

2. Subtract 3 reps from your max dip number and begin capacity program below. (example max = 9-3 = 6; begin week 1

3. Perform 5x week, Complete each set separated by at comfortable rest.

4. Retest after 4 weeks.

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