Posts made in June 2nd, 2013

Jerk (Split Jerk)

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Jerk (Split Jerk)

Start bar on shoulders with a closed grip just outside the shoulders. Elbows slightly forward of the barbell. Feet underneath the hips, legs and hips extended and weight in the heels Dip with shoulder, hip, and heel in a vertical line. Weight in heels At the bottom of the dip, immediately reverse direction and rapidly extend the knee and hip Bar will propel off the body. Once it is no longer traveling up, rapidly press body under bar locking out arms. Land with feet as wide as the squat stance but one foot stepped forward of the frontal plane and one foot stepped behind. Back foot will be up...

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L-Sit

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L-Sit

Parallettes set a forearms distance apart. Hands will be at the hips, arms will be fully locked and shoulders pressing down and away from the ears Pick up legs straight out in front of you. Use abs, hip flexors and rectus femoris to keep legs parallel with floor Scaling options Stage 1: Keep one foot on the floor with knee bent. Stage 2: Keep both legs bent with feet off the floor...

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Muscle Up

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Muscle Up

Start with the false grip: Wrists karate chop the rings at six o’clock, thumbs around the rings and wrap fingers toward face flexing the forearm In the false grip hang from the rings with straight arms and look up Pull the middle of chest to your hands keeping the rings as close as possible Once hands make contact with your chest look for your toes and elbows pull back into the bottom of the ring dip To complete the movement press out of the dip locking out the elbows...

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Monday 6-3-13

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Monday 6-3-13

“Eva”
Run 800 meters
2 pood KB swing, 30 reps
30 Pullups
5 rounds for time

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