A. Pull-up strength –
- Beat swing practice – stay long and stay tight. For those of you who have some more pulling strength, add in a partial pull at the back of the movement. If you have multiple strict pull-ups and kipping pull-ups, practice the pull to the hip seen in the bar muscle-up.
- 3 sets of: a max effort set of strict pull-ups, followed immediately by max effort chin-ups. If you can’t do pull-ups, use the same format on body rows (under a bar or one of the kids’ pull-up bars).
- 3×5 bat wings with a 5 second pause at the top of each rep. Focus on lat engagement and shoulder retraction.
B. From Jan 12 2017:
6 minute AMRAP of:
2 hang power cleans + 5 front squats (115/75 or 135/95)
5 bar hop burpees.
Then: 3 minute AMRAP of double-unders.