Tuesday 9/15/15

Tuesday 9/15/15

Read – How to Be on Vacation Everyday for the Rest of Your Life (Really), Bill Murphy, Jr., Inc. Bottom line: The whole thing is much more possible if you can live like a vacationer but not spend like a tourist. A perpetual vacation doesn’t mean perpetual debauchery and lack of structure. (Don’t worry–it will still be a heck of a lot more fun than working like a drone.) Knowing that you have to work for two or three hours every morning on your “muse,” for example, is part of what will make the whole thing possible.

Warmup

Dynamic Athletic Movement

10 Minutes
10 yd Downdog Walk
10 yd Frog Hop
10 yd Lateral Ape Walk
10 yd Reverse Downdog Walk
10 yd Reverse Frog Hop

Skill

15 Minutes Pull-up/Crow Practice

L4 – 3-5 unbroken sets of 2/3/5 – 2 strict chest to bar/ 3 strict/ 5 kipping

L3 – kipping technique practice – swing/drive/kip/return

L2 – strict pull-up practice – sub-maximal sets/chin-ups/negatives/partial reps/scap-retractions

L0/1 – same as L2, and ring rows

***between sets of Pull-ups, practice finding your balance in the Crow pose as shown here

Conditioning

33 Burpees, then…Happy Birthday to

“Ivy”

Levels 3/4
15 Minutes AMRAP
1 Power Clean + Hang Squat Clean (level 4 – 155/115, level 3 – 135/95)
9 Pullups
8 Double Kettlebell Swings (level 4 – 2×24/18, level 3 2×20/16)

Level 2
15 Minutes AMRAP
1 Power Clean + Hang Squat Clean (95/65)
9 Pullups
8 Kettlebell Swings (28/14)

Levels 0/1
15 Minutes AMRAP
10 Ball Slams
5 Pull-ups (or 10 Ring Rows)
10 Kettlebell Swings