**(Note, I just copy and paste what I write here onto the gyms blog. I only coach once a week and specifically strength Sundays hence a bias for all my coaching logs)**
Since last Sunday was Mothers day and most of everybody was probably busy. Will be going over the kip again.
Today we will do a little focus on pull ups and performing a better kip for the kipping pull up. Granted most of you can do it, this will help with technique and better skill transfers and for those that are still working on it, this will hopefully help you get there.
So if you can’t make it in to the gym today, you can watch this video:
Jeff Tucker is the guy who teaches the CF Gymnastics certs and makes an AWESOME point about the kip. In short, the pullup/kipping pull up/butterfly pull up are an upper body movement that should be started with the LATS, not the hips. The hips are only there to help create momentum at the bottom.
Ankle Mashing - Why? Because we are running more and we need to make sure our Achilles and calves are good to go!
Gymnastics Technique Focus:
Pull ups/Kipping Pull ups - Refer to video above.
10 Min to find 1 RM Snatch
* Any kind of snatch. Make sure you warm up.
10 Min To find 1 RM of Clean and Jerk
* Any kind of clean you want and any kind of Jerk you want. Make sure you warm up!
3x5: 80%-85% of max
Max Plank Hold
10 Negative Pull ups
Rest 1 Min between Rounds