A. Muscle Power Cleans - the purpose of this drill is to reinforce the "pull" under the bar, rather than the common mistake of "dropping" under the bar.
Advanced/intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5,
Rest 2 minutes.
B. Double Unders x 30 (reduce reps if necessary or 40 double under attempts if it a goal for you)
KB Swings x 20 35/55 lbs
Front Squats x 10 95/145 lbs
Kipping muscle ups x 2-5
Rest 4 minutes
5 sets
Score is total time, but also note the consistency of your times across all 5 sets.
No Kipping Muscle up but you have both deep ring dips and pull ups? Do bent arm muscle ups with a band x 3 reps
No ring dip but you have chin ups and bar dips?
5 kipping chin ups/pull ups
5 bar dips
No bar dip and no kipping chin up?
5 push ups
5 kipping banded chin ups (only if you have a 20-30 sec eccentric). If you don't, do 5 ring rows @ 31x1 (elevate feet to make it harder)
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