Kai working the bar
The pull up can be simply defined and easily measured. Arms locked out at the bottom, chin over the bar. There are multiple ways of doing this, the strict pull up, the more efficient gymnastics kip, and even more recently used, the butterfly kip. Learning multiple ways of achieving the simple requirements of locked arms and chin height, can be a great tool in improving our fitness.
Can you kip in the three ways described above? How would you describe your kip?
Have you ever heard of the frog kip?
Workout: The Asster Blasster
1 mile bike sprint; level 20
85 pound DB Deadlift; 21 reps
35 pound DB walking lunge; 21 steps
35 pound BD Thruster; 21 reps
.75 mile bike sprint; level 20
85 pound DB Deadlift; 15 reps
35 pound DB walking lunge; 15 steps
35 pound BD Thruster; 15 reps
.5 mile bike sprint; level 20
85 pound DB Deadlift; 9 reps
35 pound DB walking lunge; 9 steps
35 pound BD Thruster; 9 reps
This workout was originally given by Brenden Gilliam
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Burpee Challange: 49 Burpees.
