Part A: Take 15 minutes and practice kipping Toes to Bar.
Part B: Every 4 minutes for 4 sets (16 minutes):
- 5 x Strict Press with successively heavy weights
- Max Reps Unbroken Kipping Pullups
Part C: EMOM for 20 minutes (another CFI workout).
- Even Minute: Row for 30 Seconds for distance
- Odd Minute: 3 x Power Snatch @ 35Kg
Results: Part A – Finally got the kipping T2B down. Was able to do 10 unbroken without pausing between. Still a bit inefficient with the kip, since it is still a big movement, but at least now they are quick. Part B – 5 x 50kg, 5 x 52.5kg, 3 x 55kg, 3 x 55kg and total 37 (8-10-8-11) pullups. Part C – Distances rowed – 150,149,137,157,150,150,151,150,140,147 – 1’481m total.