Skills and Drills
3×3 Pull-Up Pull-Overs DEMO
Begin with a strict pull-up and move your hips to the bar just as we’ve been practicing in the levers. At the top of the lever pull your legs over the bar and push yourself to front support. If you have to work with bent knees to get used to getting over the bar that’s okay to start, but keep in mind perfect form is the ideal.
3×5 Feet in Rings MU Drills DEMO
Set a pair of rings on your MU bar to hang exactly high enough to put your hips at the bar and rest the arch of your foot in the rings. Swing backward with straight arms and straight legs maintaining pressure on the rings with your feet. Swing back over the bar focusing on aggressively pulling your shoulders over the front of the bar. We’re focusing on building comfort working away from the bar on the backswing and the fast shoulder drive over the front of the bar. Keep your hips up high as in the first few examples. DO NOT let yourself pike downward like the last rep.