Muscle Negatives. 5 to 7 rounds of 10 second negatives. Progression 4. Jump Muscleup. ... When to Do the Strict Bar Muscleup. When you're working up to the full movement, ...

Chest-to-bar Pull-up: 4 sets of 6 reps . Your first step is to develop the strength to perform a muscle-up. This can be done with controlled pull-ups. Hang below a bar with an overhand grip, just ...