Learning to Kip – Thu 8.25.16

 In W.O.D.

Learning the Kipping Pull Ups:  In the photo above, the left (red) side is Incorrect.  The right (yellow) side is Correct.

 Front Squat 2-2-2-2-2

Conditioning: Complete as many rounds as possible in 13:00:
– 30 Overhead Walking Lunges (Performance: 45/35#, Fitness: PVC, Health: prisoner style or PVC)
– 10 Push Balls (Performance/Fitness: 20/14# to 10′, Health: 14/10# to 10/9′)
– 5 Pull Ups (Performance: C2B, Fitness: Rx’d*, Health: “Kip and Pop” attempts**)

*Performance/Fitness:  Work on hitting your pull ups with the most minimal and controlled Kip as possible.  On the Lunges, work on good external rotation of the shoulders while holding the bars/PVC.

**Health: Work on developing a controlled kip swing with a “pop” and pull towards the bar at the top.  The Kipping starts from the hands, keeping straight arms, and generating power through the shoulders. Keep your abdominals and spinal erectors engaged through full body flexion and extension (think hollow holds and superman holds), you should be able to stay long and still create speed and power in this movement. The, “pop” and pull should start with the hips, then through the shoulders and arms.

We started Compound Radio with our first podcast, Built to Last Fitness.  This week, all week long, we wrote on the daily workout about what The Compound Strength & Conditioning is and how we structure our program.  The goal is “Simple and Fun (or effective) training for a healthy life”.

On the newest episode 19 of Built to Last Fitness, we summarize and expand a little bit on those written descriptions.  The key being simple, simple, simple!

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