Thursday, June 27, 2013

Warm Up
15 Minutes of Head to Toe Joint Prep  including a 400 meter warm up run - light pace.

A. 15 chest to bar kipping pull -ups
     400 meter run
     15 Ring Push ups
     15 chest to bar kipping pull - ups
     400 meter run
     15 Ring Push ups
     15 chest to bar kipping pull-ups
    400 meter run
    15 Ring Push ups

PULLING:

Beginners: ring rows x 5
Intermediate: Chin over the vertical plane kipping pull -ups
If you can do 3-5 unbroken kipping pull-ups, but it is challenging, do 5 reps).
If you can do 10 unbroken kipping pull-ups, do 15. 

PUSHING:
NOTE: must have at least 10 perfect push ups before moving onto the rings.  
If you can do 10 perfect push ups, but it is challenging, please do 6 ring push ups.
If you can do 15 unbroken ring push ups, do the push ups as prescribed. 




B1.  straddle ups x 10 reps x 3 sets

B2.  pancake stretch x 10 reps x 3 sets

B3. kick ups into handstand or handbalance x 5 reps x 3 sets