Posted by Andy Petranek : Wednesday, Feb 21, 2007
If you regularly do squats, try them on one leg. They're called "pistols". Start like Chris and Shannon demonstrate - with a box, bench, or chair under your butt. As you get better and stronger, get a smaller box until you're getting all the way to the floor with no help!
12-11-10-9-8-7-6-5-4-3-2-1 push ups
Between each set - 4 "L" Pull Ups
Posted by Andy Petranek : Tuesday, Feb 20, 2007
No, I'm not talking about a golf or tennis swing, rather you PULL UP swing. Notice in the picture the distance Eric's shoulders are out in front of the pull up bar. This is essential to developing power for a kip.
5 rounds for time:
3 x Rope Climb (12 ft)
15 Thrusters - 75 lbs
- Goal is to use no feet for climbs. Start each climb from a seated position.
Posted by Andy Petranek : Monday, Feb 19, 2007
Hanging from a pull up bar with absolutely straight elbows is one of the keys to shoulder flexibility AND a good kip. Practice just hanging from a bar and when you do knees-to-elbows, don't bend your elbows.
1-2-3-4-4-3-2-1 weighted pull ups
between each set do 10 push ups
- choose a weight for pull ups that makes it difficult to do 1-2 reps
Posted by Andy Petranek : Friday, Feb 16, 2007
Shelley & Carolyn demonstrate their winning form at 6am!
5 rounds of
max reps Bench Press
max reps Pull ups
- NOT for time, however, take no more than 2 minutes between exercises
- Choose a weight in the bench press that you can do 10-15 reps in the first round (the ultimate goal is to use your bodyweight on the bar)
Posted by Andy Petranek : Thursday, Feb 15, 2007
Mike & Dawn on the rowers, Eric & Chris on pull ups. OK Go!
3 rounds, with a 3 minute rest between each round. Set your fastest mark on the first round and see how close you can come to that same time each subsequent round.
30 sit ups
20 push ups
10 pull ups
Posted by Andy Petranek : Wednesday, Feb 14, 2007
Now THAT's a gym! Stall bars, hurdles, kettlebells, rope ladders, glute ham benches, pommel horses, pull up bars, ropes, a running track - the only thing missing are some weights for Olympic weightlifting.
5-5-5-5-5 Back Squats
5-5-5-5-5 Bench Press
increase load each set - goal is max weight. This is NOT for time.