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

Saturday, March 4, 2017

Handstands of all types

17.2 is done!! Well for most of us and its time to look forward to what might be waiting ahead of us.

 There is a high probability that some sort of Handstand will be there. SO I decided that it would be nice to revisit the Handstand and then a few other Handstand options ending in a workout including the Handstand Push up.

Warm Up: 3 rounds of:

  • Jump rope 30 sec double or singles
  • 3 inchworm push ups
  • 5 shoulder dislocates

Stretch:

  • Hamstrings
  • wrists
  • Shoulders
Review Handstand Shapes:

Skill Sets;

A1:15 sec wall facing Handstand holds x 2
A2: Partner Wheel barrel walks 2 forward 2 backwards x 2
A3: Wall facing Shrugs 5 shrugs x 2

Handstand Push ups:

2 reps x 4 sets rest as needed- strict preferred on feet a box with Ab-mats or stand alone. This is to establish How you will do your workout.

Workout:
2015 Opens workout:

15 minute time cap:

3-6-9-12-15-18-21 

Power Cleans 185/125
Handstand Push ups

********All movements can be scaled!!!!

Saturday, February 25, 2017

Handstand Push Ups

Now that we have 17.1 workout in the books its time to work on another skill we might see in the Open....

Handstand Push Ups! YEAH!!

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
WORKOUT: 10 MINUTE Time Cap

Asending Ladder of:
Handstand Push Ups: 1,2,3,4,5,6,7,8,9.......
Power Cleans:             2,4,6,8,10,12,14,16,18..... @ 95/135, 115/175 
Double Unders:           5,10,15, 20,25, 30,35.....