Technique Day - KIPPING PULLUP and the CLEAN & JERK.

Today is Technique Day. After the warmup, we will be focusing on the KIPPING PULLUP and the CLEAN & JERK.

If you don't have kipping pullups, we are going to start from the beginning and work on establishing the sensation of getting the bottom end/swing of the kipping pullup. If you have the gymnastic kip but no butterfly, work on the butterfly. If you have the butterfly but no gymnastic kip, work on the gymnastic kip. If you have both, work on chest to bars and/or get on the rings and start working towards muscle ups.

GYMNASTIC KIPPING PULLUP LINK

BUTTERFLY KIPPING PULLUP LINK



The clean and jerk. Technique focus should be on getting that nice triple extension (ankles, hips, and shrug) on that squat clean. Technique focus for the jerk is driving underneath the bar in an explosive and strong split jerk position.

TRIPLE EXTENSION