Practice for 16 min on following progressions:
1) Kipping Pull up:
- Hollow to Arch Swing (10x)
- half kipping T2B/ Box supported Kipping Pull up (6-8x)
- half kipping T2B into Hip Extension
(3-5x) (Straight Arms)
- Half Kipping pull up (Elbow Bend) (2-4x)
- Banded Kipping pull ups/ Combine multiple reps
(Rest as needed)
2) (Kipping) Ring Dips:
- 8-10 Push up Variation + Ring Support Holds (top/ bottom)
- 6-10 Ring Push ups
- 3-5 Banded strict Ring Dips
- 4-6 strict Ring Dips
- 4-6 practice kipping Ring Dips
(Rest as needed)
Advanced:
EMOM 10-14 Min: (5-7 Sets)
1) x-reps unbroken kipping Pull ups
2) x-reps (kipp.) unbroken Ring Dips
5 rounds for Time: (TC 8 min)
4 strict Pull up (scale reps/ banded/ feet supp.)
8 Push ups (scale to elevated hands)
12 alt. SL T2B/ 16 alt. V-ups
10min to work on kipping T2B:
1. work on first rep:
- Jump to hollow
- Jump to hollow into arch pos.
- Jump to hollow into arch pos. into T2B progressions
2. Go for that second T2B rep and keep your rhythm
20min EMOM
1. Xcal row - aim for consistent cals in around 35-50sec.
2. X, Y, Z T2B - scale ROM and keep your rhythm or rather go for the full ROM, if you are able to do so, with single reps for this session! Aim for consistent reps!
- compare to 10.02.! -
very slow tempo for body awarness, while going through the following:
- stance width for the pull
- pull & recieving stance transition
- starting position
- position training of the pull
- position training
- re-grouping, focus on stance
every 2 min for 12 min (6set) do:
- 2 snatch pulls (ext. elbows)
- 1 power snatch
start with first weight after empy barbell and work your way up
A. 4 Rounds of:
8 DB Bench Press @21X1
rest by feel
10 Feet assisted Pull Ups/ Ring Rows
rest by feel
15 Facepulls
rest by feel
6 Rounds
10 Kettlebell Swings
8 alt. DB Snatches
8 Air Squats
12 min E3MOM
1) 120s row
2) 120s Echo Bike
3) 120s ski
4)120s C2Bike
2min Rest
12min E2MOM
1) 80s row
2) 80s Echo Bike
3) 80s ski
4)80s C2Bike
2min Rest
12 min EMOM
1) 40s row
2) 40s Echo Bike
3) 40s ski
4)40s C2Bike
AMRAP35
200m run
200m row
400m run
400m row
600m run
600m row
800m run
800m row
600m run
600m row
400m run
400m row
Find a pace that you can hold over all sets! So start rather slow!
3 sets no rest
10 half kneeling banded chops each side
10 alt. Single leg T2B
10 light forearm curls each direction (flexion+ extention)