Wednesday, November 16, 2010

WarmUp:
5x Pullups (Check your pullup status! Can you do x strict deadhang? Can you kip? Can you butterfly? Can you make the bottom of your chin touch the bar? Can you get your chest to touch the bar?)
5x Pushups
5x Wall Squats (look it up)
5x SitUps
30 Double Unders or 60 singles

butt kicks
soldiers
v-sit roll
arm circles
kong
ape

keg stretch / 2nd rib unstick

Pullup development - choose your movement based on current capabilities

#1 Pullup Strength (rest 60-90s in between sets)
3x15/30/45s hang
3x5 negatives (nice & slow)
3x5 strict deadhang ascending weight

#2 Kip Development (everyone works on the basics)
superman/hollowbody
knees up
hip thrust
push out from bar

Freestyle Pain Conditioning MetCon Hell 10 minutes