Chris and Tim have just started to work out with us at SPQR and are currently undergoing the "essential movements" classes to get them up to speed on the wide variety of functional movements they will have to perform in the gym and to introduce them to the intensity of effort required in the workouts.
Today we looked at the power clean, the kettle-bell swing and the pull-up, concentrating on dead hang, band assisted and the jumping variety. We don't worry about teaching the kip until the athlete can do at least five consecutive dead hang pull-ups so as not to impair the motor learning.
After looking at the form and working on technique, the workout was;
As many rounds as possible in 12 minutes of;
3 Jumping Pull-up
5 Power Clean (Chris @ 20Kg, Tim @ 15 Kg)
7 "American" swing (Chris with the 16 Kg KB, Tim with the 12)
Tim managed an excellent 10 full rounds. Chris managed 8 rounds (although I was his form judge and was VERY strict so he probably did an extra round in reps I didn't count!). Both really stepped up the intensity and are showing real progress with every session.