IN SIX WEEKS YOU WILL BE ABLE TO DO YOUR FIRST BAR MUSCLE UP
Struggling to get that first bar muscle up?
30 minutes, 3 days a week, for 6 weeks is all it will take for you to be able to do a BMU. If you're keen to get this movement under your belt, this progression program is for you.
GET YOUR FIRST BAR MUSCLE UP
WITH TRAIN YOUR WEAKNESS
This Train Your Weakness FOCUSED programming will have you doing a bar muscle up in 6 weeks.
SAMPLE OF PROGRAMMING
WEEK ONE/SESSION ONE
3 rounds for form: 10 scapular pull ups and 10 scapular push ups.
Alternating Tabata (20 seconds of work, 10 seconds of rest) hollow and superman holds 8 sets of 20 seconds on, 10 seconds rest. 4 rounds of each.
6 min EMOM: Kipping practice on the bar (8-10 swings)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1Strict pull-up with Strict dip.
This is strength work NOT a metcon. Perform perfect reps. Add weight if desired to challenge.
MEET YOUR COACHES
Brent has been a CrossFit Regionals athlete since 2013 and a CrossFit Games athlete since 2016. He is nicknamed "The Professor" because of his deliberate and thoughtful approach to training. He also started The Professor Project in 2018, helping athletes become more efficient in movement, mindset, and more.
Bobby Dee @ RAW Strength
Bobby Dee at Raw Strength and Conditioning coached Brent Fikowski from 2013 - 2018. By focusing on Brent's weaknesses, they qualified for the CrossFit® Games and landed on the podium. The caliber of athletes Bobby Dee has coached is matched by his own personal achievements. He holds a Masters in Chiropractic, has elite history in the military, podium finisher in Australia’s Strongest Man, completed an Iron Man, an ultramarathon and competed at a high level in rugby and CrossFit®.
FREQUENTLY ASKED QUESTIONS
What equipment is needed for the Bar Muscle Up 0-1 Program?
Great question! You'll need: dumbbells or kettlebells, PVC pipe or a broomstick, access to a pull up bar, resistance bands, a barbell, j hooks, plyo box, bar, or rings (for dips).
Don't have all this equipment? We have recommended equipment that you can buy online inside the program.
Is this a full body training program?
No. Train Your Weakness is designed to focus on developing and improving one movement at a time.
Is this a one-time payment? How long do I have access for?
Yes - you pay $21 for each program. This is a one time payment and you will have access to the program for life!
What if this programming isn't for me - can I get a refund?
Yes - we have a 30 day money back guarantee. Email us at [email protected] and we will take care of you.
When should I be doing Train Your Weakness programming?
We recommend completing the TYW session immediately before or immediately after your normal 1 hour general training session. Working on your weakness while you are the freshest will allow you to put the most possible energy into the area you want to see the best results in. Doing TYW programming after a normal training session might also work best with your unique schedule, and you will definitely still see positive results.
When should my rest days from Train Your Weakness programming be?
We recommend at least 1 full days rest between each session.
What are the "Coach's Notes"?
Coach's Notes will help you understand WHY you're doing each movement in the program. It will also help you with movement cues and proper form. Knowledge is power.
Can I do multiple TYW programs at once?
It’s not advisable that you do multiple programs that focus on the same muscle groups (example: HSPU & RMU - too much strain on shoulders!)
You can do multiple programs at once, as long as they don’t have the same muscle group focus.
We are excited you want to smash your weaknesses, but we also don’t want you getting hurt.
How much should I rest between TYW programs?
Give your body a week of rest before jumping into another TYW program that focuses on the same muscle groups!
I'm a Premium member with The Professor Project - do I get a discount?
Yes! Email us at [email protected] to get your coupon code. Please provide us with the email address associated with your Premium account in this email.
I'm a first responder/military - do I get a discount?
Yes! Email us at [email protected] to get your coupon code. Please provide ID.
I need to get in touch - how can I contact you?
Email us at [email protected]
GET YOUR BAR MUSCLE UP PROGRAM NOW
TRAIN YOUR WEAKNESS: BAR MUSCLE UP 0-1
INSTANT ACCESS TO:
- Week to Week Training Outlines
- Coach's Notes
- PDF Downloads Available For Each Session
- Access Via App or Desktop
SIMPLE 100% MONEY-BACK GUARANTEE
We offer a simple, 30 day, no questions asked, 100% money back guarantee.
If you're unhappy with the programming, simply email us, and we'll gladly refund you.