Wednesday, February 11, 2015

WARM UP
rolling warm up 5 reps on each position please
Goal is go from roll to squat in bare feet and roll to straddle up.

brachiation advanced: 1 arm monkey slap plus passive twist to active again x 3 per side x 3 sets
brachiation Intermediate:
Brachiation Beginner: 

Trap 3 stick raises x 10 reps plus 10 sec hold x 3 sets

A. See January 13, 2015
From the Rack:
AMRAP Back squats in 30 sec @ 55-60% of your max (start with bar on back and ready to squat).
zero seconds rest
KB Swings x 15 American 35//5 lbs
Burpees x 12
Rest 2 min
5 sets

You now have a 2 minute rest. 

B. kipping swinging practice for 10 min
If you have pretty lil' kip, work on bar muscle up ring muscles. 

 C. iso hold bridge x 30 sec x 3 sets (armpit over wrist)