Gymnastics Skill Work 10 - 15 Minutes
Kipping Pull-ups
Butterfly Pull-ups
Bar Muscle Ups
*We will go over your technique on Kipping Pull-ups first, then, if you are able, we will work Butterfly Pull-ups, and Bar Muscle Ups. Don't miss out, this is a much needed skill session!
Then...
Every Minute On the Minute for 20 Minutes:
Odd Minutes: Hang Power Clean
Even Minutes: Power Clean (from floor)
*Start at 75 - 80% of your 1RM Power Clean. If both your Hang Power, and Power Clean felt good for your last set, you can move up the weight, but make small jumps.
2 comments:
Tonight's gymnastics skill work reminded me how important it is to be born with coordination...
Cleans: 75# for rounds 1-15
80# for rounds 16-20.
83-113# for cleans
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