Pop Up to the Top Challenge – Week 3

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Welcome to the Natural Movement section of Breaking Muscle, and week three of our first four-week training plan. It is specifically designed to achieve one of the most difficult, yet rewarding physical challenges: climbing on top of a horizontal bar.

Looking for the other weeks of the training plan?

• Click here for week one.
• Click here for week two.
• Click here for week four.

Pop Up to the Top!

We will be employing a technique we at MovNat call the tuck pop up. The tuck pop up not only requires specific motor-skill, but also a great amount of specific strength. If I were to use an approximate ratio, I’d say it takes 20% technique and 80% strength to achieve the movement.

RELATED: An Explanation of MovNat from Erwan Le Corre

But technique and mindful movement are obviously not the sole elements required for success. Strength is crucial, and without it you won’t manage to get on top. I have designed this plan so you can learn key technical components of the movement, but also so you can progressively develop the specific strength required for this technique.

“If I were to use an approximate ratio, I’d say it takes 20% technique and 80% strength to achieve the movement.”

At the end of these four weeks of training, I will provide you with a tutorial video on key technical aspects of the tuck pop up that will help you practice your efficiency. Ultimately, your competence will be assessed in term of both effectiveness and efficiency.

Week Three Training

Objective for the week:

Perform five perfect low-to-medium forearm pull ups in a row, followed by one low-to-high forearm pull up.

Day 1:

1. Dead hang hold 20s
2. Low forearm hang side swing 20x (10x on each side)
3. Single forearm hang switch x20 (10x on each side)
4. Low-to-high forearm pull-up x2 x4
5. Medium forearm hang knee tucks x3 x3 explosive
6. Medium-to-low forearm hang slow negative x1 (10s) x5

Medium forearm hang knee tuck

<u”>Day 2:

1. Dead hang hold 20s
2. Low forearm hang side swing 20x (10x on each side)
3. Single forearm hang switch x20 (10x on each side)
4. Low-to-high forearm pull-up x2 x4
5. Medium forearm hang knee tucks x3 x3 explosive
6. Medium-to-low forearm hang slow negative x1 (10s) x5

Day 3:

1. Dead hang hold 20s
2. Low forearm hang side swing 20x (10x on each side)
3. Single forearm hang switch x20 (10x on each side)
4. Low-to-high forearm pull-up x2 x4
5. Medium forearm hang knee tucks x3 x3 explosive
6. Medium-to-low forearm hang slow negative x1 (10s) x5

See week one for more details and videos on movements

Day 4:

1. Dead hang hold 20s
2. Low forearm hang side swing 20x (10x on each side)
3. Single forearm hang switch x20 (10x on each side)
4. Low-to-high forearm pull-up x3 x4
5. Medium forearm hang knee tucks x4 x5 explosive
6. Medium-to-low forearm hang slow negative x1 (10s) x5

Day 5:

1. Dead hang hold 20s
2. Low forearm hang side swing 20x (10x on each side)
3. Single forearm hang switch x20 (10x on each side)
4. Low-to-high forearm pull-up x3 x4
5. Medium forearm hang knee tucks x4 x5 explosive
6. Medium-to-low forearm hang slow negative x1 (10s) x5

Medium forearm hang switch

Day 6:

1. Dead hang hold 20s
2. Low forearm hang side swing 20x (10x on each side)
3. Single forearm hang switch x20 (10x on each side)
4. Low-to-high forearm pull-up x3 x4
5. Medium forearm hang knee tucks x4 x5 explosive
6. Medium-to-low forearm hang slow negative x1 (10s) x5

Test of the week:

Perform five perfect low-to-medium forearm pull ups in a row, followed by one low-to-high forearm pull up.