191105

Tuesday

Kipping pull ups practice

Do this 4 times,

1 Jump to deadhang

2 Jump to deadhang, kip back and forth then stop in deadhang

3 Jump to deadhang, kip with control for 10 sec

4 Jump to deadhang, kip and pull yourself up towards the bar when your body is behind the bar, then drop down.

5 same as 4 but now push yourself from the bar then drop down

6 Same as 5 but when pushing hold on to the bar and go for the next kip and pull up.

Pull yourself backwards in every swing, don’t just hang in the bar.

Metcon

On a running clock

0-10 min

EMOM 10 min
Min 1: 4 Squat clean
Min 2: Chest to bars 1-10 (pick a number, do that number every round)
Rest 5 min
Min 15-19

21 Burpees then 1RM thruster
Min 19-27

AMRAP 8 min
8 Thrusters 43/30kg
16/13 Calories row

L1: 70/47.5kg squat clean

L2: 50/35kg squat clean

L3: 40/30kg squat clean, pull ups, 30/20kg thrusters

L4:  30/20kg power clean, jumping chest to bars, 20/15kg thrusters