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This video has been up on our site before, but I have to put it up again. I still can't believe how unreal this dude is... Oh ya, he was 19 when the video was made.





Reminder... Memorial Day Schedule: 


12pm class only!




Efficiency and the kipping pullup...


Today, I worked with many of you to stay more compact in your "swing" in the kipping pullup. Below is a picture of an inefficient position when loading... Keep working to correct this, it will pay off in the long run!



The dolphin kick....tighten it up!

If you take a look at the above picture you can notice that Blair's spine is in a pretty over extended position. Not only can this cause back pain and possible injury, but it is also pretty inefficient, especially in regards to speed. 

It's easy to develop a dolphin kick....you are working your ass off to get your first pull up and swinging your legs back seems to get you more momentum. In the long run lets really try and tighten up this kip. Movement such as this is distributing our enegry in directions we do not want to go. Try and tighten up your kip by having a friend hold their hands out in front of your stomach and lower back, swing but do not touch their arms. In the beginning this will seem much more challenging, overtime it will become much more easy and a lot faster. 



Workout for Tomorrow:



Find a new 1 Rep Max Height Box Jump



As many rounds as possible in 20 minutes of:


Run 100 meter's forward

10 Jumping Lunges (1 is 1) 

Run 100 meter's forward back to the start

5 Hang Power Cleans @ 135#'s (from your thigh to your shoulder...no squat) 

Run 100 meter's backward (I know it seems stupid, but in life you defenitely may have to run backwards)

10 Jumping Lunges (1 is 1)

Run 100 meter's backwards back to the start

5 Hang Power Cleans @ 135#'s

1 Prowler Push 



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