Muscle ups are here to stay. After last years workout announcement, I was waiting for it. Would this be the workout that I would finally get a ring muscle up? Nope, Dave Castro programmed bar muscle ups. Thankfully, I did my first rep last week and have been practicing every day at the gym since. No muscle up scaling this year. I figured I could have done at least one round, but I wanted at least two. I also did this workout twice.

Workout 16.3 

7 minute AMRAP

10 snatches (75 lb.)
3 bar muscle ups

The first round was exciting. I didn’t know what to expect since I just learned how to do bar muscle ups. The snatches were light I started by doing the snatches unbroken. When I got to my first set of muscle ups, I looked at the bar for a few seconds before I started. I would complete a muscle up and then wait a few seconds to attempt my next one. I felt good on the bar and I didn’t rush the reps. I did fail a rep once, which took about 15 seconds to get another one. I finished the workout with 3 rounds, 10 snatches and 1 bar muscle up.

The second time around I wanted to get two more reps and finish four rounds. I felt more comfortable doing the bar muscle ups and I felt confident. My pacing was better and I wouldn’t take as much time between muscle up reps. I finished the third round of snatches a minute earlier than my last time. I took a deep breath and started on the muscle ups. I failed the first rep with a minute to go. I took about 10 seconds and completed a rep. Took another 10 seconds and completed the second rep. With about 15 seconds to go I attempted the third rep and I failed. I tried to complete it but I couldn’t. With only five seconds left on the time. I stopped there.

Just like 16.2, my redo only yielded a one rep difference. It was also the difference between me accomplishing my goal of completing four rounds. I was bummed for a few minutes after the workout but I eventually got over it. I feel more confident on the bar now, next up is rings. I hope you did well on 16.3 and if you got your first muscle up, congrats!

Lift Heavy and Level Up!