Jaime Zera attacking his legless rope climbs!

Be sure to do your ten minutes of pre-class dynamic flexibility work

1. Warm-up B: Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Five minutes deliberate practice of the positions of the overhead squat with “five in the hole.”

3. “Yngwie”


  • 20 Russian swings
  • 10 Overhead squats
  • 5  Muscle-ups

LIII: 70/53lbs kettlebells, 120/88lbs OHS

LII: 53/35lbs kettlebells, 105/73lbs OHS squats (please substitute with the Front Squat if you are still developing the mobility necessary for the OHS), sub 2:1 pull-ups for muscle-ups

LI: 10 rounds NFT of: 10 kbs (russian style), 10 goblet squats (unless cleared by the instructor for FS, or OHS), 5 ring rows. Rest as necessary.


Have fun!