A. Testing on AMRAP UNBROKEN Static Chin-ups or Pull-Ups (only for those who didn't do gymnastics yesterday). Tempo is 30x1. Advanced: chest to bar: 3 sets; rest 120 sec. Make sure your coach watches at least one set.
If you do not have a static chin-up, do 1 eccentric PULL-UP, rest 10 sec x 2 reps x 3 sets; rest 120 sec.
B. Kipping Tutorial for those who need extra work on these. Then go onto HELEN.
B. Advanced
TESTING - HELEN
400 meter run
21 KB Swings 35/55 lbs
12 pull-ups
3 Rounds for Time
See May 20, 2012
June 10, 2011
March 31, 2011
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