Friday 140516

No changes to class workouts. Stay as is and try and eff up that conditioning. 

--------------Extra Work--------------

A.

During the warm up, before class starts, EMOM for 5 minutes, 1-2 kipping legless rope climbs. Even if you don't get to the top, practice. 

http://m.youtube.com/watch?v=Cmca0xQBoLY

Watch but learn from their biggest mistake. Kipping works better with straight arms. 

B.

Sometime before the week is over, 5 sets of muscle ups with as many as you can unbroken each set. Unbroken in this case means no stoppage in motion. 

Rest only 2 minutes between sets.