If you were wondering what our prog look like try this gymnastic workout following Coach kev_bowl notes 💭 This workout is not for time, it will not be very beneficial for athletes to treat it this way, we are just looking for an effort on the machine that allows athletes to maintain a constant effort with little rest point in transition to the bar muscle up effort. Powerful transition From the arch position, make sure you are attempting to create speed by using the legs, core and upper back. All three equally engaged, the problem is the loss of translation of power that happens when we neglect one of these areas of engagement. You want to feel tension in all areas created by a strong full grip around the pull up bar and pointed toes that are squeezing together. After the swing your hips should be as close to the bar as they will get, and with full engagement, you will want to not pull yourself up but push the bar down and away with straight arms in an aggressively fast, but smooth n...