Dear Members

We just finished up some squatting progressions and next we will be concentrating on upper body strength; specifically working toward strict pull-ups and/or muscle ups. I know many of you are eager to master the kipping pull-ups and muscle ups, but don’t worry, the strict strength will only make kipping easier and keep your joints healthier! We will also do some kipping technique time-to-time but mainly will be focusing on strict stuff as it’s important for your health and progress as an athlete.

In order to save time for coaches and athletes at different levels, I would like to explain some general scaling rules so that if you do not yet have strict movements, the training is still effective. Overtime everyone should know how to scale to their own abilities and keep a challenging level for themselves.

  1. Do the same sets as prescribed “RX.” For example, if it says


5 x 5 Weighted Pull-ups


Here are some scenarios:


  • You have no strict pull ups:

    • If you can control through full extension, do 5x5 negative pull-ups. Jump up, slowly lower yourself down until the arms are straight. The slower you go down, the harder the movement is.

    • If you CANNOT control through extension, do 5x5 pull-ups underneath a rack where you’re pulling as much with arms as possible but assisting with your feet as needed. Be sure to challenge yourself.

  • You have a few strict pull ups but can’t do 5x5:

    • Each set, do as many strict pull ups as you can. Finish the rest of the set of 5 with negative pull-ups. So if you did 3 strict pull ups, you would immediately do 2 negative pull ups to finish your set.

  • You could maybe do 5x5 but not sure with weight:

    • Do 1-2 sets of 5 without weight. If it’s too easy, add light weight. If it didn’t feel to easy, try to finish the 5 sets with your body weight only.


  1. Sometimes there will be a given range of repetitions per set. For example:

5 Rounds: 5-10 Strict Dips


Once you get a feel for your level and abilities, try to choose the number of reps and stick with it for all sets. It should be challenging but doable.

  • If you can’t do the number of reps of the lower end of the range, do as many as you can and finish the rest with negative or do all negatives.

  • If you can’t control all the way through the movement on the negatives, then you can use bands or place you feet on a box below so you take some of the load off.


  1. Sometimes there will be a set amount of time to work on a skill. For example:


10 Min Kipping MU Practice


  • If you have no strict pull-ups or dips…

    • Do more strength work to prepare for strict pulling/pressing (i.e. negative pull-ups or pull-ups under the rack, ring rows etc.)

    • Work on basic kipping skills such as moving between hollow/superman position fluently and creating momentum.

  • If you have a few strict pull-ups and dips but no Muscle Ups…

    • Do some drills working on transitions and basics of kipping

  • If you can do a MU already or are really close…

    • Work on transition drills given by coach

    • Work on linking together more than one muscle up