“Physical skills will disintegrate under duress and fatigue—even in athletes [Outlaws] with the mental and emotional attributes and stamina to be the best in critical competitions. In other words, athletes don’t rise to an occasion—they sink to the level of their training; so the training bar needs to be set high.” – Peter Twist

Which is exactly why we practice all of these drills with perfect form.

Flexibility

Box Shoulder Stretch 4×0:20

Static Shaping

3×0:30 Arch Hold + 0:30 Hollow Hold/0:30 Rest

Be sure to roll straight from arch to hollow without your arms or legs touching the floor.  Arms stay next to your ears the entire time.

Skills and Drills

3×6 Arch to Hollow Swing on Bar, Pause between each rep

As these improve you should be pulling higher and higher in the hollow shape.  This is where the majority of your upward momentum for bar muscle ups will come from.

Conditioning

For 4:00; 0:20 Hollow Rocks, 0:20 Rest

For 4:00; 0:20 Arch Rocks, 0:10 Rest