0% technique = 0% loading..50% technique = 50% loading.. So it is written, so it shall be done. If you can’t do it, don’t know how to do it, then don’t do it heavy!! Simple! Looking at a barbell, it is easy to deduce this formula, reduce the weight acutely, and thinly slice your weight increase and decrease. Applying that to bodyweight movement is maybe less obvious, and could be the thing that is holding you back from making true progress in this world. A lot of the progression drills we work are about learning ideal body position. If you are working beyond or very close to your capacity at this stage, but are trying to push through, this is admirable from a “lift heavy” perspective, but is potentially blunting your output, and the time it will take you to pick up the new movements. Taking a few steps back in the progression and just hanging there, is maybe a little frustrating at first, but is also exactly where you need to spend more time when learning new skills, and you won’t care when you are swinging your monkey ass upside down on the rings impressing your buddy’s. If all you could ever do with the barbell lifts, is start at 95% of your best ever lift, and then only go heavier, you would make NO progress. Most days you wouldn’t even get started. Treat body weight skill the same as barbell skill and scale into it. Build up and allow your nervous system the time to switch on, warm up, and beast mode. Take this to heart with the gymnastic skill today, the muscleup. Done one muscleup before? Cool, but don’t make that the first thing you do on the day, that’s a 1RM dude!! Warm up your dips, your pulls, and your transitions. There’s also a big difference between being able to pull off a single rep of a movement, and pull of 24 reps of the same thing under fatigue. Scale wisely, optimise your movements, and make the most out of your workout.
Don’t respect your bodyweight skills? Don’t expect them to respect you!…
Strength / Skill
20 minutes to find a heavy single. Don’t max out or you will die..
On the minute every minute for 12 minutes:
2 Back squat @ 80%