Tech: Practice kipping pullup. Check the demos page for tons of great videos on tech and how to.
15min.
A1) Front Squat 3,3,3,3
180s Rest
A2) Overhead walking lunges - 45lb Plate full extended overhead, knee to just about ground. 50 Paces (25 per side)
180s Rest
rest 6min
B) For Time:
30 Box Jumps
15 Burpees
20 Box Jumps
10 Burpees
10 Box Jumps
5 Burpees
C) 3 x 12 V sits (http://www.youtube.com/watch?v=sTYdRiLfuO0 - but slow and touch your toes)
I'm getting the hang of kipping... the swing is definitely down. I can get about 3-4 good ones before i start to lose rhythm.
ReplyDeleteA1) 185 lbs. My shoulders were giving out for some reason and I began to lose balance.
A2) rough on the quads and shoulders. My shoulders gave out first. I had to do it in 2 sets.
B) 2 min 43 seconds.
jumped on the bench, which felt super high for some reason. I also couldnt get a good rhythm for some reason either? probably because i was too tired.
C) v sits. LOVE THEM!
Were you using crossed arms or rack position for the front squat?
ReplyDeletemake sure you lockout the plate overhead much like an overhead squat... active high shoulders and locked out arms makes it easier to holdup :D
good job on the kips!