030317 "17.2 Workout and Warm Up Guide"

17.2 is truly going to test your strength and stamina in certain movement patterns. Your grip strength will be tested against all aspects of the movements. Making sure your forearms are not tight prior to the workout is important. Get comfortable with the Push/ Pull aspect of the Kipp motion. This is going to keep you in the fight. As I have always said, get the most out of this swing because the subsequent parts of the kip will be much easier if you do. 


10m Marching High Kicks
5 Dive-bombers
10m Elbow To Instep Lunges
8 Reverse Hand Push Ups
10 Med Ball, single Leg,  Up and overs

Banded Pull Aparts
Banded Overhead Pull Aparts
Banded Good Mornings
Banded Squats
Banded Press
Banded Rows

Kipping T2B Progression:
-hang on the bar long and hollow
-Pull torso forward and push torso back using hips and shoulders
-Once you can control the swing in howl, add a hip flexion to the swing. 
-Work The Kip swing until you can bring knees above hip height
- at peak of hip flexion, add a kick to the bar to complete toes to bar.
-if you can, practice piked T2B as this will allow you to default to flexibility instead of just strength.

Kipping Bar Muscle Up:
-follow instructions from T2B progression.
- after you can achieve hip flexion, add the pull to the bar.
-you must do the highest Chest to bar pull up possible.
- Pivoting on the sternum, you will quickly look over the bar at the ground allowing the chest to rest on bar and elbows to rotate above the shoulder. 
-Press out. 
-dont be afraid to do singles. Each rep is going to move you up 30+ spaces on the leaderboard. 

Power Clean:
-Just the dumbbell heads have to touch the ground so drop them directly on the outside of the feet.
-Eyes and chest stay up.
-jump hard and exaggerate the shrug and alleviate the biceps doing more of the work. 
- Rack the dumbbells squarely on the shoulders each rep to help with grip.
-keep the dumbbells close on the way down to prevent back fatigue. 

Pre Workout:
Get hot and sweaty but don't overdo the grip in the warm up!
-unload the back and stretch hip flexors with some upward dog poses. 
- stretch out the hands and ensure grip is not fatigued. 
- make sure lunges are dialed, with balance and stride distance established. 
- mentally prepare to pace yourself. If you go to failure on any of the movements it will surely bite you in the ass. 


Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.