Beginners: 30 sec of chest to wall x 2 sets.
1 kick-up attempt with minimal spotting plus 15 sec hold x 3 sets; rest 1 min.
10 kick-up attempts
Intermediate and Advanced: 10 heel taps and hold and 10 toe taps and hold x 2 sets; rest 1 min.
Kick-Up Practice Using a Wall x 10 attempts.
B. 10 min of Kipping practice for novices. If you do not need to practice your kip, practice your pistols. If you are a rock star with pistols, use a KB or a barbell and do them as an OHS.
C. For Time:
10 Kipping Pull-Ups
See December 9, 2010