Gymnastic & Weightlifting Skill Development

Kip swings
-Active shoulder at all times
-Initiate from shoulders and hips
-Start small, work to bigger
-Can be leg-assisted or “free”

Peak pulls
-Used to develop better lat strength, better lat engagement
-Keep arms straight
-“Peak pull” is a misnomer; treat it as a PRESS DOWN on the bar as you “close the shoulder”
-Ultimate goal: eyes OVER bar

Monostructural/Gymnastics Conditioning, Long-Duration
“Empire State of Mind”

EMOM 30:

A: 0:30 jump rope
B: 0:20 pull-ups