Begin with:
3 kipping pullups
10 kettle squats 25/35
400 m run
Add 3 pullups & 10 kettle squats and complete another round. Continue adding 3/10 reps to rounds for as long as you are able. Take no break-sets. Upon your first break-set (pause in the movement) you have finished the workout. Move quickly between exercises.
Post longest string of pullups & kettle squats completed to comments.
Daily Extras -
With a continuously running clock:
On the first min complete 20 tick tocks R 25/35
On the second min complete 20 tick tocks L 25/35
On the third min add 5 more to the R 2535
On the fourth min add 5 more to the L 25/25
Continue this pattern by adding 5 reps to each side every other minute for as long as you are able.
At the point where you fail (you won't really), or when you are no longer to complete all the reps within the minute (make them right) - you are done.
Be sure to complete the same amount of reps on both sides.
Thoughts on tick tocks (please ignore the challenge stuff)
Workout Notes:
- That Kettle Squat is a very different thing from our normal GPP KB swing. Please see vid to the R for explanation.
- Get those squats to parallel!
- Pull the KB down at belly button height.
- If you have a net total of "0" kipping pullups, you may begin with Jumping pullups instead. Start at 5 reps and go up by 5 reps per round.
- Careful now ... It's been a while since we did high volume kips. If you haven't been keeping up with em in your off time, or if you've missed the last few we've done - scale baby, SCALE!
- A "break-set" is where you pause for a rest in the middle of a work set. Today, you get no breaks. Try instead to string every rep consecutively. Doing so will help you break through fitness plateaus.
- The GPP Jumping Pullup.
- How to do a Kipping Pullup.
Musings ...