1 set::30 single-unders3 inchworms10 seated leg raises (easy)10 strict hanging knee raises1 set::30 speed singles3 inchworms10 seated leg raises (moderate)5 strict hanging tuck-ups1 set::30 power singles3 inchworms10 seated leg raises (hard)3-5 strict toes-to-bars
Strict Toes to bar practice:
3 sets of 5-10 reps
Then…Double under and Kettlebell Swing prep
Mini round:
2 rds: 8 swings and 20 dubs
10 rounds for time:12 KB swings (35/53 lb)30 double-unders– 15:00 time cap.
Intermediate: 26/35# 15 dubs
Beginner: 8 swings and 15 singles
6 sets:5 toes-to-bars4 gymnastics kipping pull-ups3 bar muscle-ups
– Rest as needed between sets.
– Perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus.– If necessary, reduce the reps to 4/3/2 or 3/2/1 depending on your capacity.– Notice the similarities in the kip swing. If you don’t actively press down into the bar in your backswing and/or push away from the top of each rep, expect some difficulty.