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Bar Muscle up Cycle Week 2

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Bar Muscle up Cycle Week 2

Bar Muscle up Cycle Week 2

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CrossFit 3000 South Melbourne – Gymnastics

A1: Ring Rows (4×5)

3-5s negative

Feet on box (optional)

A2: bHBH (4x45s)

Add rocking (optional)

B1: Lat pull-down (5×8)

4s negative

Add Tricep extension (optional)

B2: Back Extensions (5×6)

3s negative

C1: Lying T2B (3×10)

3s negative

Bent knees up, extended legs down.

C2: Scap Depressions (3×10)

Weighted (light/medium)

D1: Pull-ups (5×5)

1s hold, 3-5s negative

Kip up (optional)

D2: Lying Passthroughs (5×12)

weighted (optional)

HOMEWORK

* bHBH 5x60s, 3 times a week (at least)

*Bar hang 3×45-60s, 3 times a week (at least)

*Kipping swings 5×6, 3 times a week

*Ring rows 3×10, 3 times a week

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