Saturday, August 12, 2017

Handstand Strength and Skill work some HSPU

Warm up
3 minutes of light cardio- bike -run-row

Circle stretch and mobility of wrists and shoulders

  • Partnered shoulder mobility
Handstand Awareness:
  • Wall facing with bracing
  • Facing the floor- core bracing flat backs- advanced raise arms "T" to overhead
  • Hollow with PVC and 5# no leg raising together 5 reps x 3 sets
Core strength building

A1: Hollow on panel mats 15 sec x 3 sets rest 45 sec
A2: Pike Handstand on box with scapular Elevation- Relax repeats 6-8 reps x 3 sets ( adv- wall)
A3: Hands on angled wall hold in Hollow 15- 20 seconds x 3 sets

Hip flexor and lower Ab strength

B1: Pike and straddle piked leg raises alternating 8-10 reps x 3 sets
B2: Physioball Front lean rests 10 sec to 8-10 pike ups  x 3 sets
B3:Crossover symmetry right angle internal and external rotations

Handstands
  • T lunges
  • Mat to 1 leg up holds 
  • Kick ups NO GOING past vertical we can partner this.
    • LAND SOFTLY
HSPU
  • On a box 
  • On a ball
  • Free standing


Saturday, July 8, 2017

Muscle Up Progrssions Work

** The skills we will go over will help you gain the knowledge of what you might need to work on and hopefully take away the drills to continue to work on them on your own time to master the Muscle up. 

Row, Run or ride for 3 minutes then:
2 rounds of:
  • 20 jump rope- doubles or 40 singles
  • 5 tap swings on rings
  • 5 dislocates with PVC
  • 3 pull ups on rings if cannot do pull up then  ring row.
Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Wrist stretches

Skill Work:
Taping your wrists also a new skill ;0)
  • ring holds 3 sets of 20 sec holds thumbs out
  • bar dips 3 sets of 2 LOW dips
  • False grip pulls 5 reps x 3 sets
Transitions:
  • laying flat work pull to chest
  • Seated
  • seated with press out
Muscle Up:
  • Low rings
    • feet in contact with floor- getting the head through finish in LOW dip!
    • Feet on a box with dynamic transitions
Ring Thing- training harness
  • 3 sets 3 reps with or without weight as needeed
IF READY- Muscle up High rings- strict initially then with momentum

Saturday, June 10, 2017

Kipping mechanics and Dips


Warm up: 3 sets of:
  • 5 shoulder dislocates
  • 3 childs pose to hips to floor
  • 20 sec side planks each side
 Foam roll and active stretch Shoulders and wrists

core strength:
  • A1: 20 sec arch hold x 3 sets with PVC in hands
  • A2: Arch to hollow transitions- rolling
  • A3: 6-8 'V' snaps x 3 sets
Paralletes
  • Dip skill work( body position)
  • 3 dips x 3 sets
  • shoot throughs with hips high
  • 5 x 3 sets of push up shoot through then 5 dips
Skill Work for Kipping on the bars:
  • two positions of the Kip
  • the tap swing 
  • PVC postioning for the push away
  • Hand release for that moment of weightlessness
Trying out Banded Kipping Pull Ups:
  • Pull Up strict then push AWAY to help with connection 
  • Putting it all together
Adding the Toes to Bar mechanics
  • 3 sets of 3 strict knees 2 elbows or toes 2 bar
  • knees to chest with quick kick
  • full ROM straight leg Toes 2 Bar

WORKOUT: As Practice
12 pull ups
12 dips
12 DB cleans
Row 12 cals sub 200 M run
9 Pull ups
9 Dips
9 DB cleans
Row 12 cals sub 200 M run
6 pull ups
6 Dips
Db Cleans
Row 12 cals Sub 200 M run
3 HSPU
3 Dips
DB cleans
Row 12 cals sub 200 M run

Saturday, May 6, 2017

Handstand Push Up progressions

Warm Up: 3 minutes of either jump rope skill work Assault or row. then,
3 rounds of:
  • 5 shoulder dislocates
  • 5 pausing air squats- frog to walk out push up
  • 15 Handstand Hold
  • 3 Broad jumps
Mobility:

Pec Minor- smash with lacrosse ball 2:00 min

Foam roll Lats 2-3 min and Thoracic Spine

Shoulder distraction 1:00 each arm

Skill Work:
  • Free standing Handstands
  • Working on the tripod stand
  • ON a box learning the body position of the HSPU
then,
  • Establish ability level for the HSPU with Abmats against wall
  • Kipping Mechanics for the HSPU- for those who demonstrate the strength on strict
  • frog extension onto wall for explosive hips
WORKOUT: 10 MINUTE Time Cap

Asending Ladder of:
Handstand Push Ups: 1,2,3,4,5,6,7,8,9.......
Double Unders:           5,10,15, 20,25, 30,35.....( can sub singles 10-20-30-.....)

Saturday, April 22, 2017

Muscle Up Progressions Session!

You can have a great pull up and super dips and still not have a muscle up. You need to know how to transition from one to another. It happens in the blink of an eye and your body needs many, many and a few more repetitions to begin to understand where it needs to go and get there quickly! We will spend a lot of our time moving slowly through these transitions not under load or very little load.

Ride Assault 3 minutes then:
2 rounds of:
  • 25 jump rope- doubles 50 singles
  • 5 tap swings on rings
  • 5 dislocates with PVC
  • 3 pull ups on rings
Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Wrist stretches

Skill Work:
  • ring holds 3 sets of 20 sec holds thumbs out
  • bar dips 3 sets of 2 LOW dips
  • False grip pulls 5 reps x 3 sets
Transitions:
  • Seated
  • seated with press out
Muscle Up:
  • Low rings
    • feet in contact with floor- getting the head through finish in LOW dip!
    • Feet on a box with dynamic transitions
Ring Thing- training harness
  • 3 sets 3 reps with or without weight as needeed
IF READY- Muscle up High rings- strict initially then with momentum

Saturday, April 8, 2017

Kipping mechanics for the pull up and toes 2 bar



Warm up: 3 sets of:
  • 30 Single Jump rope or 15 doubles
  • 5 shoulder dislocates
  • 5 dive bombers
 Foam roll and active stretch Shoulders and wrists

core strength:
  • A1: 20 sec arch hold x 3 sets with PVC in hands
  • A2: Arch to hollow transitions- rolling
  • A3: 6-8 'V' snaps x 3 sets
Skill Work for Kipping on the bars:
  • two positions of the Kip
  • the tap swing 
  • PVC postioning for the push away
  • Hand release for that moment of weightlessness
Trying out Banded Kipping Pull Ups:
  • Pull Up strict then push AWAY to help with connection 
  • Putting it all together
Adding the Toes to Bar mechanics
  • 3 sets of 3 strict knees 2 elbows or toes 2 bar
  • knees to chest with quick kick
  • full ROM straight leg Toes 2 Bar
Optional Workout:
EMOTM:15
Min 1: 2 strict 3 kipping pull ups (scaled- banded strict and kipping)
Min 2: 10 sit ups
Min 3: 5 power cleans pick a moderate to heavy weight.( scaled KB DL)

Saturday, March 18, 2017

Muscle Up Progressions



You can have a great pull up and super dips and still not have a muscle up. You need to know how to transition from one to another. It happens in the blink of an eye and your body needs many, many and a few more repetitions to begin to understand where it needs to go and get there quickly! We will spend a lot of our time moving slowly through these transitions not under load or very little load.

Warm Up: 2 rounds of:
  • 25 jump rope- doubles
  • 5 broad jumps
  • 5 dislocates
  • 5 pull ups
Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Shoulder distraction with bands

Wrist stretches

Skill Work:
  • ring holds 3 sets of 20 sec holds thumbs out
  • ring or bar dips 3 sets of 2 LOW dips
  • False grip pulls
Transitions:
  • Seated
  • seated with press out
Muscle Up:
  • Low rings
    • feet in contact with floor
    • Feet on a box with dynamic transitions
  • High Rings
    • Tap swings
    • Tap swings with pulls
  • IF READY- Muscle up High rings- strict initially then with momentum