Wednesday, June 6, 2012

Take 5 minutes after warm up to practice pistols and to figure out an appropriate progression.

A1. pistols AMRAP in 30 sec (alternating legs)

rest 30 sec

AMRAP chest to bar kipping pull-ups in 30 sec

rest 30 sec.

AMRAP double unders in 30 sec

rest 1 min. 

5 sets 

B. HSPU PRACTICE

BEGINNERS: 6-8 REPS OF DOWNWARD DOGS OR ON BOX IN PIKE POSITION @ 30X1 X 5 SETS; rest 2 min,

INTERMEDIATE AND ADVANCED: 10 TO 15 REPS KIPPING AS FAST AS POSSIBLE: REST 5 MIN AND REPEAT.

 IF YOU DON'T KNOW HOW TO KIP, TAKE THE TIME TO LEARN. YOU SHOULD NOT BE DRIVING YOUR HEAD INTO THE GROUND. DEMONSTRATE CONTROL.  

BEGINNERS: RING ROWS

INTERMEDIATE: KIP WITH A BAND OR DO CHIN OVER VERTICAL PLANE OF THE BAR.