Kips & Bis

Warm-up - 100 KB swings 25/35

then,

10-9-8-7-6

biceps BB clean curls AHAP

then,

15-14-13-12-11

kipping pullups

Post weights per set and strings of kips to comments.

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We HAD to post this workout again.  Most of us who did this on Saturday became so FRICKIN sore from it, that it warranted a second go around.  

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After the warm-up, feel free to superset these exercises today.  Just make sure to get all the rest you need to give each set your best effort. 

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Homestyle (for those off-site with limited equipment)

- Sub a band pull down for kips.  Put a lot of body into this movement.  Also, go much heavier than if you were using strict form. 

- You'll need heavy DBs for clean curls.  Hint: clean curls work best if the weight is too heavy to achieve the lift with strict form.  Jump them to the "up" position and lower in a 3-4 count.

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Amazing shoulders Chalis!