You have all been working hard on your TTB this month and we hope you have all made some huge improvements. Now, it is super important you keep using what you have learnt and keep building on it. If you are still struggling with TTB you will be in one of two groups.
1: You have the strength in your arms, abdominal and hip flexors to do a TTB but are finding it hard find a rhythm with the kip. Work on your hanging hollow/arch. Add a high knee then a leg swing and then raise your legs higher and higher. Make sure you are able to bring your legs back down in time for you to hit the arch again. Control your kips don’t get too aggressive that can also make you lose your rhythm.
2: You are lacking the strength in your arms, lats and abdominal to control your kip and you are lacking abdominal and hip flexor strength to raise your legs high enough. Focus on holds mainly to strengthen your core. Hollow and arch hold, seated or prone holds then move to hanging holds. From there lying leg raises and flutter kicks then move to hanging leg raises and flutter kicks. Then try to build on strict TTB/KTE (Knees to Elbows). Arm and Lat strength can be done with a variety of pulling exercises.
Remember even if you are good at TTB it won’t hurt taking a step back sometimes and work on either your kip or core strength. You don’t have to do TTB to get better at them. Work on your weakness and it will add to the bigger picture.
MetCon: 15 min EMOM
1st: 200m Run
2nd: 10 Dual DB C&J 22.5/15kg
3rd: 7 Box Jumps 24/20′ + 7 Pull Ups
Straight Into 1 RFT:
30 Dual DB C&J 22.5/15kg
21 Box Jumps 24/20′
21 Pull Ups