Tuesday, June 26, 2012

Jacob makes overhead squats look easy, and even enjoyable. The 6-foot-something-tall student plays basketball for KKHS; it’s rad to see the drive from student athletes, like Jacob, who represent the high school from which many of us graduated.

KKHS alumni Keaka (left) and Cory

Here’s the workout for Tuesday, June 26, 2012:

A. Skill – bodyweight strength retesting

Take the first 20 minutes of class to retest the following (not necessarily in this order):

• Max deadhang pull-ups

• Max kipping pull-ups

• Max push-ups

• Max dips

* For those of you who missed the initial testing at the start of this month, use this time to gauge your max attempts, and log it in your journal. As a rule, we want both women and men to have deadhang pull-ups before he or she attempts unassisted kipping pull-ups. If you don’t have deadhang pull-ups, test your max ring rows. Push-ups can be on knees or toes. Dips can be on parallettes, bars, rings or band-assisted rings. For those of you who are retesting, perform the same type of movement with the same assistance from the first trial.

B. Metcon

Eight rounds for time:

50-meter sprint

10 Russian kettlebell swings (35/53)

50-meter sprint

10 mountain climbers (10 each leg)