Kipping pull-up clinic Sunday 1-12-14

We will be doing a clinic style class tomorrow for the kipping pull-up.

It would be helpful if people who come have at least one strict pull up but not mandatory.

A: Dynamic warmup 3-5 min

B:

• 20 Sec Hold x 3 sets Hollow Holds on a dynamax Ball
• 5 Hollow rocks x 3 sets 
• 5 Superman Rocks x 3 sets

III. Partner Work

•  :10 sec shoulder retractions x3
• Dead Hang pull up - or attempts
• 3 of 5 sets of swing stops
• 3 hand releases
• Partner spotted kips.
• For those who are trying to connect I will cover the transition.

D: Fast Cindy :10 min of

5 pull ups

10 push ups

15 air squats