Tuesday, January 23, 2018

Take 5 minutes after joint prep to work on the kick up to handstand.

A. Every 3 minutes x 5 sets

strict hpsu x 5-7

cleans x 5-7

NOTE: for the cleans, pick a weight that is heavy(ish) but that doesn't require more than 3 seconds to reset. Go up in weight with each set if you hit 7 with the appropriate amount of reset time.

Also, if you only manage 5 or 6 cleans on the last set then you probably picked an appropriate weight.

NOTE: For the hpsu -  but can't do the full ROM, go to a height. Be honest with yourself! If you are barely bending your elbows, you are far better off doing a ddhspu.

hspu can be be done chest or back to wall

cleans - can also do db cleans.

B. AMRAP in 4 minutes

     Box Jumps x 5 24/30"

     Kipping chest to bar Pull ups x 5

Rest 1 minute

C. AMRAP in 4 minutes:

    Double Unders x 30

     Kipping chest to bar Pull ups x 5

NO Bands for kipping. If you can't do a kipping pull up, do 5 jumping ring chin ups (gymnastics progressions).

If you are new to pulling, please do ring rows