Get your KIPPING Pull-Ups this Sunday in Northampton!
Skills series with Ari at 9.00 a.m. in Noho. (Regular 9.00a.m. And 10.15 a.m. WODs will still take place as well.)
prerequisites for this workshop are 5 dead hang pull ups for men, and 3 dead hang pull ups for women.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. 2 mins of T-spine Overhead Extension Smash with Anchor (p.298) and 2 min/side Couch Stretch.
2. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 hanging leg raise, 3 stict toes-to-bar, 3 kipping toes-to-bar. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. If the advanced element is too challenging, repeat the version you can perform correctly. (10 min)
3. Technique review: the unilateral dumbbell thruster. (10 min)
4. “Fra Mauro” For time:
- 100 Unilateral (one-side) thruster. Switch sides as desired, but each time you do, or put down the weight, do 10 pull-ups.
LIII: use a dumbbell or kettlebell equaling 25% of your body weight. LII: dumbbell or kbell as appropriate (find a weight you can do for at least 12 reps w/ either hand) LI: four rounds not for time of 10 dumbbell thrusters (2 hands), 10 ring rows. Rest as necessary between sets.