Loading the Kip

This is where you create momentum in a horizontal plane

Note the hips, knees, feet, and Chest position

Creating vertical elevation
The hips, knees, and feet whip forward and UP...
Note the position
This movement is still free and easy because you have pre-loaded the Kip by creating momentum in a horizontal plane
The torso now moves back and up thanks to the hip, knee, and foot whip
You now have momentum in the vertical plane
Pull the elbows down and take advantage of momentum
Timing is critical

Pull those elbows down hard and pull your fists to your chest to get your chin over the bar

You can now reload the swinging kip by pulling your knees up as you drop back down again

This creates the fluid motion of once again creating momentum in the horizontal plane

Rowing

The Catch

And Leg Drive

More Pictures of the Action

Warmup:

5 rounds

5 Ring Dips

or

12 Jumping ring dips

Workout Of the Day

"Jackie"

with 45lb Barbell thrusters

or

"Katie"

with 65lb Barbell thrusters

Once through for time

Row 1,000 Meters

50 Thrusters

30 Pullups

and for the psycho's...

rest then repeat at half volume

the goal is to beat 50% of your previous time

Jackie, Katie, and 1,000 Meter Row Output