What is the best diet? Stan Efferding knows a thing or two, so it’s worth a listen. A man I’ve learned a TON from.
BUTTERFLY PULL-UP CLINIC!
What:
This clinic will be 60 minutes and will be a very structured and detailed tutorial on drills, progressions, and techniques that will help you understand and develop your butterfly pull-ups.
When:
This Sunday, November 21, 2021 at 9 AM
Who:
Coach Braedon will be instructing, and we are capping it at 10 people.
Prereqs:
You already have kipping pull-ups and can do a minimum of 10 unbroken, but preferably 15+. Unfortunately, if you don’t have kipping pull-ups, you will not be able to perform certain essential drills needed to learn the butterfly pull-up.
How:
We will send an email out tomorrow with a link to sign up
Workout of the Day
A.
Seated Dumbbell Shoulder Presses
Every minute, for 12 minutes (6 sets):
Min 1) 10 Seated Dumbbell Shoulder Presses
Min 2) Body Rows
If you attended last Tuesday’s class, the loading should (ideally) be slightly heavier. However, if you failed some of your sets of 12, highly consider doing the same load.
B.
For time:
30 Push Jerks* (115 / 75)
100 Kettlebell Swings (53 / 35)
30 Push Jerks*
Masters: 95/65, 44/30
Rx+ 155/95, 70/53
*Must be Jerks
Hat tip to Street Parking for the workout