Kip It

My biceps started to get sore yesterday afternoon. I may have to start doing 21s every week.

Warm-up

8:00 EMOM

• Min 1: 6 cal Row + Air Squat Hold
• Min 2: 6 cal Row + Active Bar Hang
• Min 3: 6 cal Row + Air Squats
• Min 4: 6 cal Row + Ring Rows
• Min 5: 6 cal Row + Step Ups
• Min 6: 6 cal Row + Jumping Pull Ups
• Min 7: 6 cal Row + Box Jumps
• Min 8: 6 cal Row + Kipping Swings

Then we did some band mobility on our hips and front rack.

Strength

10:00 EMOM – Front Squats

• 3×95
• 3×115
• 3×135
• 3×155
• 3×165
• 5x3x175

Conditioning

3 Rounds

• 10 Front Squats (135#)
• 15 Pull-ups (Gymnastic Kip)
• 20 Box Jumps (24″)

Each round started with a squat clean and obviously never dropped the bar. It was fun being forced to use a regular kip today, which allowed me to go unbroken for each set. I jumped down (no rebound though) on the 1st and 3rd round of box jumps. Should have done round two as well, but I slacked off. Probably shouldn’t have taken extra breathers in between movements or at least not as long as I was. Finished in 7:08.

Skill

Worked on my handstand balance and walking for about 10 minutes.