Pop Up to the Top Challenge – Week 4

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 Pop Up To The Top Challenge week one.
• Click here for Pop Up To The Top Challenge week two.
• Click here for Pop Up To The Top Challenge week three.

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.”

Week Four Training

Objectives for the final week:

Perform one tuck pop up successfully at the end of the week.

Day 1:

1. Dead hang hold 20s
2. Low forearm hang side swing 20x (10x on each side)
3. Low-to-high forearm pull up x2 x3 explosive with knee tuck
4. Medium to high forearm pull up x3 x3
5. Weighted low-to-medium forearm pull ups 3x 4x with 10lbs

Dead hang hold

Day 2:

1. Dead hang hold 20s
2. Low forearm hang side swing 20x (10x on each side)
3. Low-to-high forearm pull up x2 x3 explosive with knee tuck
4. Medium-to-high forearm pull up x3 x3
5. Weighted low-to-medium forearm pull ups 3x 4x with 10lbs

Day 3:

1. Dead hang hold 20s
2. Low forearm hang side swing 20x (10x on each side)
3. Low-to-high forearm pull up x2 x3 explosive with knee tuck
4. Medium-to-high forearm pull up x3 x3
5. Weighted low-to-medium forearm pull ups 3x 4x with 10lbs

Day 4:

1. Dead hang hold 20s
2. Low forearm hang side swing 20x (10x on each side)
3. Low to high forearm pull up x3 x4 explosive with knee tuck
4. Medium-to-high forearm pull up x4 x4
5. Weighted low-to-medium forearm pull ups 3x 4x with 15-20lbs

Low forearm hang position

Day 5:

1. Dead hang hold 20s
2. Low forearm hang side swing 20x (10x on each side)
3. Low-to-high forearm pull up x3 x4 explosive with knee tuck
4. Medium-to-high forearm pull up x4 x4
5. Weighted low-to-medium forearm pull ups 3x 4x with 15-20lbs

Day 6:

1. Dead hang hold 20s
2. Low forearm hang side swing 20x (10x on each side)
3. Low-to-high forearm pull up x3 x4 explosive with knee tuck
4. Medium-to-high forearm pull up x4 x4
5. Weighted low-to-medium forearm pull ups 3x 4x with 15-20lbs

Test day:

Try to successfully perform one tuck pop up from the low forearm hang.

Need More Help?

Not successful yet? Successful, but could get better? Or, in other words, you’re effective but not efficient yet? Watch the tuck pop up tutorial video below and practice your technique to improve your effectiveness and/or efficiency.

If none of these tips help, you may need to work on your strength endurance. You can also find help from a local MovNat affiliate or certified trainer.

Progressions From the Pop Up

• Do 5x, 10x, 20x tuck pop ups in a row.
• Start from the dead hang, pull up to the medium forearm hang (place forearms on the bar alternatively or simultaneously) then tuck pop up.
• Increase your max weighed tuck pop up.
• Practice the pop up on a thicker bar (it decreases the range of motion which requires more strength and accuracy).