Handstand Push up strength and progression and Gymnastics Metcon workout

Since things have been a little stressful lately so Im throwing in a fun workout at the end of this HSPU session! Kinda excited about it!

Warm up;
3 Min Bike, Jump rope or Row

Stretching the Shoulders and wrists - coach run

Then 2 sets of:

• 20 sec Reverse Plank
• 5 Inch Worm walk in out with seal stretch
• 3-5 Negative Leg raises 5 count down.

Review Body Positioning of the HSPU- I will adjust this to the ability of athletes

• With PVC
• frog stance
• in pike on floor
• kicking up to Handstand 

Strength Building:

A1: 6-8 -3/4 barbell strict presses x 3 sets (weight set by athlete and coach together)

A2: Negative HSPU Cluster 1.1.1 x 3 sets (scaled version will be shown)

A3:Handstand Holds 20 sec belly facing the wall.

One 30 M partner wheel barrel walk forward and backward

Handstand Push Ups

• Pike push up 1 set max reps- Box or floor only 
• rest 90 seconds- determine rep scheme and Mat height for wall HSPU

Metcon workout:

EMOTM

8 min of:

Min 1: 5 HSPU all versions good

Min 2: 8 Toes 2 bar or Knees to chest

rest 2 min then

EMOTM for 8 min 

Min 1 run 150 M

Min 2: 6 ring dips, bar dips or bench dips

Now that everyone will be sufficiently tired  we can move on to.....enjoying our Sunday and buying food cleaning product LOL

Muscle Up Progression class

This class is meant for all levels of athletes we can modify most anything BUT the class will progress to harder skills and these do require some strength in the shoulders. If you have a shoulder injury, please consider starting with the pull up class to gain some strength before moving to MU class.

I look forward to seeing you all tomorrow!!  

Mobility Work

• 20 second Handcuff stretch with assistance
• 30 sec arm bar stretches each side
• Pec stretch with ball
• wrist stretches in lever position

Strength Elements

2 sets of:

• 15-20 sec ring holds thumbs out
• low dip holds 15 sec
• 2-3 bar or rings dips tempo of 3 down

Low ring work

Transitions

• Establish the False grip- taping
• Laying flat
• pull to press out
• Rings at armpit height-6 pull through to low dip

Dynamic Elements:

• Transitioning from below to above the rings;
• With feet elevated on a plate or a box
• on a band or several bands
•  Tap swing with pull to hips

Strict Muscle up on Ring Thing

• 3 sets of 3-5 reps

On the High rings- (for those who are ready).

• assisted muscle ups

Pull Ups, Core and shoulder strength and kipping mechanics

Depending on the level of athletes that come and the interest this class may evolve !!

Obstacle course......3 minutes:

Warm Up: 2 rounds of

• 5 PVC Shoulder dislocates
• 5 PVC overhead squats
• 20 second hollow holds with PVC overhead- advanced rock it

Shoulder Mobility work:

• Partner straddle shoulder stretch with PVC and Rolling around scapula with a firm ball

Shoulder and Core strength: 2 sets of:

• 3 strict toes to bar with 5 second lower
• 15-20 sec "L" holds rest 15 sec
• 5 dips rest 30 sec - advanced on rings (scaled is banded)
• 6-8 'V' snaps rest 45

Pull Ups- can you do a strict one? Lets try it on Bar and/or Rings

• Low bar set up for kipping and butterfly style intro 
• 15 second Hanging Hollow and superman holds

• Banded Pull ups on high bar 

The kip for pull ups

• 5 sets of 3 reps on the minute these can be banded, kipping, butterfly

The kip for toes to bar

Getting Stronger for the Strict Handstand Push Up

I'm excited to see a few of you back that were able to do the first session of HSPU but of course everyone is welcome!! I will be working a few exercises to get you stronger to do the HSPU.

Warm up;
3 Min Bike, Jump rope or Row

Stretching the Shoulders and wrists - coach run

Then 3 sets of:

• 20 sec Reverse Plank
• 5 Inch Worm walk in out with seal stretch
• 3-5 Negative Leg raises 5 count down.

Review Body Positioning of the HSPU

• With PVC
• frog stance
• in pike on floor
• kicking up to Handstand 

Strength Building:

A1: 6-8 -3/4 barbell strict presses x 3 sets (weight set by athlete and coach together)

A2: Negative HSPU Cluster 1.1.1 x 3 sets (scaled version will be shown)

One 30 M partner wheel barrel walk forward and backward.  ;0)

Handstand Push Ups

• Pike push up 1 set max reps- Box or floor only 
• rest 90 seconds- determine rep scheme and Mat height for wall HSPU

HSPU:

EMOTM for 12 min 1-2 reps of strict

Now that everyone will be sufficiently tired  we can move on to.....

Kipping mechanics

Muscle Up progressions- 11/10 at 9 am

Muscle Up Progressions:  Sunday 9am!!!

As I do for most of my classes we will go over the basics and then move along as I see the abilities of those attending. This is a loose format of what we will cover.

3 minutes- bike, row or jump rope

then,

3 rounds of:

• 10 shoulder dislocates 5 each hand grip
• Low tap swing on rings 3-5
• 5 supinated bar rows- keep hollow

Mobility Work

• 20 second Handcuff stretch with assistance
• 30 sec arm bar stretches each side
• Pec stretch

Strength Elements

2 sets of:

• 15-20 sec ring holds thumbs out
• 3-5 strict toes to bar can be assisted work the negative (scaled can do 10 'V' snaps)
• 2-3 strict pull ups (scaled 2-3 negative pull ups)
• 2-3 bar or rings dips

Low ring work

Transitions

• Establish the False grip- taping
• Laying flat
• pull to press out
• Rings at armpit height-6 pull through to low dip

Dynamic Elements:

• Transitioning from below to above the rings;
• With feet elevated on a plate or a box
• on a band or several bands
•  Tap swing with pull to hips

Strict Muscle up on Ring Thing

• 3 sets of 3-5 reps

On the High rings- (for those who are ready).

• assisted muscle ups

Handstands and some HS walking progressions

Hiya Everyone!

So in a few weekends we will be having our annual Pat P memorial workout. AND in this amazing workout there is the opportunity to do Handstand walking as well as a scaled version which includes wall climbs.

Now, that being said not everyone should DO the walking but I would like to give a few people some options and maybe a chance to get a bit closer or get a few steps in. I will be covering strength and agility to get you there, in all levels so everyone is welcome. We will cover wall climbs and walking as well as a few HSPU drills.

Warm Up; Bike -Row or Run 3 min 

Then 2 sets of:

• Inch worm walk outs feet drag in 5 reps
• 10 varied shoulder dislocates
• 30 sec each side scapula ball rolling

Wrist stretches and arm circles

Practice falling;

• rolling

Progressions for walking;

• Plank holds with taps
• Box L holds with taps
• Box HS around the world
• Wall climbs

Handstands

• belly facing holds 20 sec x 2
• shoulder taps 5 each side x 2
• thigh taps 2 each side x 2

HSPU basics

LETS WALK!!! assisted of course.

Kipping Pull Ups, Dips and Core strength

Depending on the level of athletes that come and the interest this class may evolve !!

Obstacle course......3 minutes:

Warm Up: 2 rounds of

• 5 PVC Shoulder dislocates
• 5 PVC overhead squats
• 20 second hollow holds with PVC overhead- advanced rock it

Shoulder Mobility work:

• Partner straddle shoulder stretch with PVC and Rolling around scapula with a firm ball

Shoulder and Core strength: 2 sets of:

• 3-5 Push Up Paralette pass throughs rest 15 sec
• 5 dips rest 30 sec - advanced on rings
• 15-20 sec "L" holds rest 15 sec
• 6-8 'V' snaps rest 45

Pull Ups- can you do a strict one? Lets try it on Bar and Rings

• PVC Demo of pull up then move to a low bar for kipping and butterfly style intro
• 15 second Hanging Hollow and superman holds

• Banded Pull ups on high bar on a high bar

A bit of crazy core playing

• banded lever on rings with bands
• skin the cats on low rings

**** Our next class will be Oct 13th and we will be doing Muscle Up progressions, put it on your calendar ****