Monthly Archives: June 2015

Kipping Core Work then Pushups, V-Ups and Pullups

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This is the best tutorial I found on the kipping pullup and this is the best tutorial I have seen on bar muscle ups and how to use the core to get the kip.

Part A: For time:  200 Double Unders,

Part B: Then 30 seconds for 10 minutes do 20 seconds alternating each of the following:

  • Hollow Hold with PVC bar in hands
  • Superman Hold with PVC bar in hands

Hold the PVC pipe as if you are hanging from a pullup bar.  Arms locked out overhead the whole time you are holding.

Part C:  Finally an AMRAP in 10 minutes:

  • 15 x Pushups
  • 10 x V-Ups
  • 5 x Strict (or kipping if you want to practice) Pullups

Results: New PR for Double Unders, 106 unbroken in around 58 seconds. All 200 in 2:40.  For the AMRAP did 6 rounds plus 15 Pushups, 10 V-Ups.

Week in Review 15.6.2015 – 21.6.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday G Weighted Dips
Plyo Pushups		 Task
Wednesday W Snatch
Overhead Squat
Front Squat		 Task
Thursday – – –
Friday – – –
Saturday – – –
Sunday W Back Squats Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday M Run Task
Wednesday – – –
Thursday MGW Double Unders
Dumbell Snatch
Toes to Bar		 Time
Friday M Run Task
Saturday MG Reverse Lunge
Kettlebell Swings
Ball Slams
Handstand Pushups
Toes to Bar
TRX Tricep Rows
TRX Bicep Rows		 Task
Sunday MWG Row
Push Press
Pullups		 Task

Squatting Strength

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Not for time do 6 sets with the following rep and weight scheme.  Rest as needed between sets.

  • 2 sets of 5 reps @ weight1
  • 3 sets of 5 reps @ weight2
  • 1 set of 5 reps @ weight3

First round:

  • Hanging Snatch
  • Overhead Squat

Second round:

  • Front Squat

Results:  For round 1 I used the following weights:  10kg, 20kg, 30kg.  For round 2:  40kg, 50kg, 60kg