23 February 2016

Article: Bar Kip Progression

Warm-up
Double Under Practice
- 100 or 2 min practice

Hollow / Arch Body (Rock) Tabata

Mobility
T-Spine Smash (balls)
Super Rack (Band)
Gecko Stretch

Technique
5 Rounds of:
10 Bar Kip Swings (or 10-30 sec Bar Hang)

Weightlifting
BURGENER WARM-UP: *** 5 reps each with PVC, then 3 reps each with empty bar ***
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Metcon
EMOM 5:
3 x Hang Snatch @ 50% 1RM
then
EMOM 5:
3 x Hang Clean @ 50% 1RM

*** optional ***
Technique
Repeat Kip Swings,
OR
Muscle-Up Practice (as appropriate)