Tuesday, June 4, 2013

Coaches: please include brachiation drills; wall squats and stick limbo. 

A. 3 position Snatch Balance x 5 sets; rest 2 minutes. Go up in weight with each set.
Beginners and/or less mobile folks, aim for the first two positions.
The point with this drill is to build confidence in the bottom position while simultaneously building speed as you aggressively push yourself under the bar. 

Beginners and intermediate should not make big jumps in weight.

B. Intermediate: practice false grip kipping chin ups 1-3 reps x 3 sets
    Beginners: 10 arch scap pullings with 3 second hold at the top x 3 sets
   Advanced: 1-5 forward rolls on muscle ups x 3 sets (more advanced do the backward rolls on muscle ups). DO NOT attempt without a spot.

C. 2 Rounds For Time
    5 burpee (false grip if possible) kipping ring pull ups Set the Rings 10" above your reach Advanced should do a burpee  then a muscle up.
    10 box jumps 20/24 "
    5 burpee kipping ring pull ups
    10 box jumps 20/24"
    Rest 3 minutes
    3 sets