Pop Up to the Top Challenge – Week 2

Welcome to the Natural Movement section of Breaking Muscle, and week two 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 three.
• Click here for week four.

This is not your typical mechanistic muscle-isolation drill or upper-body strength workout done at the gym. It is a complex and adaptable movement that requires specific motor skill, strength, and mindfulness, and it will enable you to achieve a highly practical, real-life physical action.

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.

Did you Miss Week One? Click Here!

Week Two Training

Objectives for the week:

Perform two perfect low-to-medium forearm pull ups in a row.

Day 1:

1. Dead hang hold 15s
2. Side swing hang hold replacement 20 swing (10x each side)
3. Wall/feet assisted forearm hang 10s x2
4. Low forearm hang 10s x2
5. Low to medium forearm pull-up x1 x5
6. Medium to low forearm hang slow negative x1 (5s) x5 with bent knees

Dead hang hold

Day 2:

1. Dead hang hold 15s
2. Side swing hang hold replacement 20 swing (10x each side)
3. Wall/feet assisted forearm hang 10s x2
4. Low forearm hang 10s x2
5. Low to medium forearm pull-up x1 x5
6. Medium to low forearm hang slow negative x1 (5s) x5 with bent knees

Day 3:

1. Dead hang hold 15s
2. Side swing hang hold replacement 20 swing (10x each side)
3. Wall/feet assisted forearm hang 10s x2
4. Low forearm hang 10s x2
5. Low to medium forearm pull-up x1 x5
6. Medium to low forearm hang slow negative x1 (5s) x5 with bent knees

See week one for more details and videos on movements

Day 4:

1. Dead hang hold 15s
2. Side swing hang hold replacement 20 swing (10x each side)
3. Wall/feet assisted forearm hang 10s x2
4. Low forearm hang 10s x2
5. Low to medium forearm pull-up x2 x5
6. Medium to low forearm hang slow negative x1 (5s or +) x5 with bent knees

Day 5:

1. Dead hang hold 15s
2. Side swing hang hold replacement 20 swing (10x each side)
3. Wall/feet assisted forearm hang 10s x2
4. Low forearm hang 10s x2
5. Low to medium forearm pull-up x2 x5
6. Medium to low forearm hang slow negative x1 (5s or +) x5 with bent knees

Side swing hang hold

Day 6:

1. Dead hang hold 15s
2. Side swing hang hold replacement 20 swing (10x each side)
3. Wall/feet assisted forearm hang 10s x2
4. Low forearm hang 10s x2
5. Low to medium forearm pull-up x2 x5
6. Medium to low forearm hang slow negative x1 (5s or +) x5

Test of the week:

Perform two perfect low-to-medium forearm pull ups in a row.