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The Target: Muscle-Up Teh Skillz: Redevelop explosive high pullup Redevelop controlled dip Redevelop controlled tiger pushup & russian dip for transition Develop kip 'Sup nerds. Been a minute since I've had an NF challenge thread. I've been thinking about it for months. And I finally remembered a goal I want to return to. (Yes.., it took months of thinking. I've been raising my infant daughter. This is my brain now. A sleep-deprived grey/white mush.)

Just a few months ago, 20 bar muscle ups would have been out of the question. Today in the WOD, 20 banded bar muscle ups were completed! Woohoo for small victories!

So a friend of mine the other day had introduced me to the infamous Bar Brothers. I have to say, watching them was very inspiring! All body weight routine and VERY intense! It has encouraged me more to get back into the pull up/muscle up mood and now I am pushing to improve that AND succeed at doing muscle ups. They are very nice it seems, and very helpful. They encourage you, men AND women both. They are very intense and this is definitely something to work towards, but not push all at once onto yourself. They have motivational videos as well as some routines to do for yourself. This video

Not the most applicable of challenge titles, as it only covers 2 of my goals, but it'll have to do Current (relatively) short term fitness goals(i don't necessarily expect to achieve these this challenge) Pistol squats. i can sort of do 1 sloppy one on my right leg..on a good day. let's say 10/leg(4x10 sound better, but 10 is closer) Kipping bar muscle up.(probably with false grip) I'm not certain where I'm at right now. Better grip strength. to quantify this, I suppose I'll say 10s 1-arm ledge and/or rope hang. This is a while off Consistently be able to touch my palms to the