8/16 Technique Tuesday

Many, many of you have the goal of pull-ups. Of course, you must have the strength to be able to do a strict or dead-hang chin-up or pull-up before you can move on to kipping pull-ups. However, you can start working the basic kipping positions. We do this all the time when we work hollow holds, superman holds and back to bellies. 

​The kip is driven by the shoulders and hips. It starts by alternating between a hollow hold and superman while hanging from the bar. Watch today's Technique Tuesday video for tips on controlling your swing and the magical moment when you pull your chin over the bar. 

Today we're working on endurance, stamina, and core, leg and shoulder strength. The reps in each round are low, so aim for big sets or unbroken reps or your hardest scaling in the pull-ups. Aim to complete this workout in less than 20 mins. 

Today's Workout 
​For time:
100 ft Walking Lunge
21 Pull-ups
21 Sit-ups
100 ft Walking Lunge
18 Pull-ups
18 Sit-ups
100 ft Walking Lunge
15 Pull-ups
15 Sit-ups
100 ft Walking Lunge
12 Pull-ups
12 Sit-ups
100 ft Walking Lunge
9 Pull-ups
9 Sit-ups
100 ft Walking Lunge
6 Pull-ups
6 Sit-ups
Compare to Aug 28, 2015