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Fri 29/3 : Time to get Muscle Up strong at Canberra Gym

By Scotty 0

For those that missed the blog, over the next 10 weeks we will be focusing our attention on some serious strength work for both overall and gymnastics strength here at SFS, looking forward to all the progress.

Time to learn some new tricks!!

Warm Up (5-15 mins):
2 rounds:
20 x Hard bar pass throughs
20 x Banded Lat Pulldown
20 x Hollow Rocks


2 rounds:
5 x strict pull-ups or banded strict pull-ups or ring rows (pick an option that is comfortable for you as this is just a warm up)
10 x Kipping Swings
15 x Russian KB Swings (light weight)

Strength/ Skill (15-35 mins):
Strict Weighted C2B Pull-up or Strict Weighted Pull-up
3 x 5

Strict Weighted Ring Dip
3 x 5

Kipping Hip to Bar Drill
3 x 5

WOD (35-50 mins):
4 rounds for time:
12 C2B Pull-ups
12 Front Rack Lunges 45/30kg
12 Power Snatch 45/30kg

Time cap: 15 mins

author: Scotty


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