Tuesday, January 14, 2013

WARM UP
Practice the kipping swing. For those who do not need the practice, give them advanced brachiation drills. 

A. Advanced/intermediate:
Power Clean from blocks- 3, 3, 3, 3
Beginners: power clean from blocks 5, 5, 5, 5
Rest about 2 minutes between sets.

B. Advanced:
3 Rounds for Time:
kipping pull ups x 25
shoulder taps x 50 (for advanced folks I expect your hands no more than 1 foot from wall).

Intermediate 1
Simply reduce reps.  This is you if you can do 5 unbroken kipping pull ups but not 10 unbroken.  

Intermediate 2: This is you if you have 5 or less unbroken kipping pull ups
5 kipping pull ups AFAP
rest 30 sec
20 shoulder taps AFAP 
rest 30 sec.
5 sets

Beginner 1:
B1. 10-30 sec eccentric chin up (Impossible? Skip and go to B2).
rest 30 sec.
B2. 5 tripod subscap pulls
rest 30 sec
B3. 15-30 sec chest to wall hold or come out from wall and do shoulder taps
rest 60 sec.
4 sets