Kipping Practice

**All levels practice all basic movements with a "quest for perfection."  Only practice advanced techniques you are ready for after discussing with a coach. 

Focus:

-Beat Swings

---Maintaining long body through swing

-Timing of hip opening

---Hip extension drills

-Push away at the top

-Bar Muscle Up Progressions

---Hip to Bar Pullup (shoulders get above the bar), may practice this banded. 

 

-then- 

 

For Time:

40 yd Slam Ball Toss Over The Shoulder (get a little distance on this one) @ 40/20

30 Slam Ball @ 40/20

30 yd Walking Lunge w/ball @40/20

20 Slam Ball

20 yd Walking Lunge w/ball

10 Slam Ball

10 yd Walking Lunge w/ball

20 Slam Ball

20 yd Walking Lunge w/ball

30 Slam Ball

30 yd Walking Lunge w/ball

40 yd Slam Ball Toss Over The Shoulder (get a little distance on this one) 

 

Level I

Subtract 5 reps or 5 yds from every movement. 

Level II & III

...as Rx'd  

May use a 50# in place of 40.  

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