Task specific training: Bar muscle up

Beginner/ novice
1) 10x jump to hollow->glide-> arch
2) 3x10 barbell/ roller pull drill
3)10x jump to hollow-> glide-> arch -> pull knees toward bar
4) Accumulate 2 minutes wall backbend
5) 3x5 bar tuck pull to invert slow lower

https://vimeo.com/178371225/1477d0d690

Advanced
1) 10x jump to hollow-> glide-> arch -> pull down
2) 3x10 barbell/ roller pull drill
3) Accumulate 2 minutes wall backbend
4) 3x5 ttb with band block - fast feet
5) 5x2 BMU with wrist band or credit card between feet

https://vimeo.com/178339811/568ad03b5a

Elite:
1) 10x jump to hollow-> glide-> arch -> pull down
2) Accumulate 2 minutes wall backbend
3) 5x bar pull-over shoot to deep arch -> BMU
4) 3x5 ttb with band block - fast feet
5) 4x4 BMU with wrist band or credit card between feet - first 2 striving for completely straight
arms and second two striving for pull down with 90 degree bend
https://vimeo.com/178242617/37e55e6726

Floor complex
Skill Complex 1: Rings (5-10 minutes)

Beginner/ novice:
2x (Tuck hang 3 seconds -> tuck pull to invert [pause] -> lower slowly to tuck hang [pause] ->
jumping muscle up -> ring support 3 seconds -> bottom of dip hold 3 seconds -> lower slowly to
tuck hang

Repeat complex 3x resting in between as needed

https://vimeo.com/178374373/f2a6909695

Advanced:
Kipping muscle up -> ring support 5 seconds -> roll to invert hang -> lower slowly to L hang ->
pull back to deep invert pike -> cast out to back swing -> swinging muscle up -> Tuck support 5
seconds -> lower to tuck hang -> hold tuck hang 5 seconds
- Repeat complex 3x resting in between as needed

https://vimeo.com/178332918/c576e2548f

Elite:
Strict muscle up -> ring support 5 seconds -> front roll -> roll to invert hang -> skin the cat ->
pull back to deep invert pike -> kip-> L support 5 seconds -> Drop to back swing -> front uprise
(swinging muscle up)

Repeat complex 3x resting in between as needed

https://vimeo.com/178241217/b21a1be75c

Skill Complex 2: Floor (5-10 minutes)

Beginner/ novice:
2 box HSPU -> 10 HS box weight transfers -> 2 box HSPU -> 10 HS box weight transfers -> step
away from box -> lunge to handstand attempt to hold as long as possible x3 ->10xstraddle press
to handstand jumps

Repeat complex x 3

https://vimeo.com/178333116/bdd0c94a02

Advanced:
Complex: 2 HSPU perpendicular to wall -> HS walk 5 feet -> 2 HSPU perpendicular to wall ->
walk 5 feet -> step away from wall -> Free HS hold 5 sec -> pirouette 180 -> straddle press to
handstand x2

Repeat complex x 3

https://vimeo.com/178333255/8ebfed5e50

Elite:
Complex: 2 Free HSPU -> HS walk 5 feet -> pirouette 360 -> 2 free HSPU -> walk 5 feet -> Free
HS hold 10 seconds -> parallette press to handstand x 2

Repeat complex x 3

https://vimeo.com/178241559/efbf17e00e

*OPTIONAL*
Uncommon / advanced skills (5-10 minutes)
1) Bar: 5x 3 tap swings to glide kip
2) Rings: 6x1 ring back roll
3) Floor/parallettes: One parallelte straddle hold 4x15 seconds