10/18/12

With the first group, we are going to spend some time practicing kipping pullups.
With the second group, we are going to spend a bunch of time addressing mobility before getting into a workout that is a strength/conditioning hybrid.


6:00 AM Group

Warmup:
General Dynamic
Hip Ungluing
Shoulder Prep

Strength/Skill:
Kipping Pullup Practice!
Watch the video posted below!!!
If you can kip, do a few sets for max reps


Conditioning:
4 rounds-
:45 Power Cleans
:15 Rest
:45 Goblet Squats
:15 Rest
:45 Situps
:15 Rest


7:05 Group

Warmup:
General Dynamic
SERIOUS mobility session- address your nagging problems!!!

Workout:
On the Minute for 24:00,
Odd Minutes- 5 Power Cleans (if you go from the ground, drop and reset after each rep)
Even Minutes- 5-7 PERFECT pullups. If you did pullups Monday and want to do Toes2Bar today, you may

With the time remaining, work on a skill or movement you have trouble with!