March 26, 2020 – LVL 2 – Functional Gymnastics

March 26, 2020 – LVL 2 – Functional Gymnastics

– BAR MUSCLE-UP ACTIVATION
– BAR MUSCLE-UP SKILL
– BMU STRENGTH

WARM-UP

BAND SERIES

HOLLOW PULLDOWN x 20
HOLLOW BMU HOLD x 30s

A. BAR MUSCLE-UP ACTIVATION

A1) – 2 sets of:

– BAR DIP HOLD x 20s

A2) – 2 sets for activation:

– BELLY TO BAR PRESS x 5

– BAR DIP x 5Scoring: Not Scored

B. BAR MUSCLE-UP SKILL

B1) – 2 sets for activation:

– BOX BMU x 2

B2) – 3 sets, improving each set

– BOX BMU x 2

– SINGLE BAR DIP x 10Scoring: Not Scored

C. BAR MUSCLE-UP STRENGTH

C1) – 3 sets:

– TUCK FRONT LEVER HOLD x 20s

C2) 3-5 sets for strength

– BANDED PRESS DOWN x 10-15

– CHINESE PLANK x 45sScoring: Not Scored

D. CORE

D) – 3 x 8 reps

– DRAGON FLAG @ 3s loweringScoring: Not Scored

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