5.16.2017

Intro to bar muscle ups
— Beat swing 101
— Using lats to push away from bar
— Initiating with big swing through, then push back hard. Be patient!
Level 1 — Alternate between sets of 5-10 beat swings, and 5-10 ring rows. 3-5 sets of each depending on time
Level 2 — Box or band assisted bar muscle ups. Highly recommended you can do at least 2-5 strict pullups before going this route. 3-5 sets of 3-5 reps
Level 3 — 3-5 sets of 3-5 bar muscle ups

50 DB snatch 50/35
50 DU/100 SU
50 thruster 95/65
50 DU/100 SU
50 TTB

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