Some days should be rest days
Warm-up:
back squat
overhead squat
good mornings
OHS to 115#, then bailed hilariously pushing the bar up. Thought I was going to die doing front and back squats at 155#, and could barely push-press 95#. Decided I'd just practice kipping for 20 minutes or so. Managed a few, frogger-style; couldn't get the timing right for the full-swing style.
9 comments:
Ouch. I could tell you really wanted to work out though. Honestly, you body is probably gearing up from focusing on the immune system to being active in general since you've been sick for awhile. I doubt yesterday is indicative of anything other than that
Well, the abs are sore, which can only be due to the kipping, so at least something was worthwhile.
Next skills day will be for the split jerk.
It's a whole new world (of hurt) once you get that kip down. I really notice it when my kip is out of sync.
Do you guys do them full-swing style? Or frogger style?
I learned to do em full swing, a little tougher on the grip but I get a much better momentum transfer that way. Tried the frog style last time during Angie, but ended up switching back because I just couldn't get it down...
The key for me was to think of it as a four-stroke (really two) cycle:
1) top of the pull, chin over bar
2) push back from the bar, shoulders back and legs forward
3) swing forward through the shoulders and arch back, legs now back
4) shoulders back, legs forward, and pull
Action and motion is driven by the shoulders and legs, the pull is really just the end of the kip or swing.
Good video illustrating different styles of kipping:
Gym Jones
MFT is what I would call frogger-style, full-swings can be seen towards the end.
Did you see the rack shake when some of those guys were doing full to-the-chest kips?
One quibble, though: some of them really don't get back down to full extension at the bottom. Maybe it's something to do with keeping an active shoulder, but in some instances it really looks like a significant flexion at the elbow (like the girl on the rings)...
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