Saturday, January 12, 2019

Learning the Tap swing for the kipping pull up and Toes 2 Bar!

********** Class will start at 9:30am this week only, immediately following the Circuit Class.*********


Depending on the level of athletes we get I will cover different aspects of the kip. This could include- banded, traditional kipping and the tapping motion for toes 2 bar.

Warm up: 2 sets of:
  • 30 Single Jump rope 
  • 5 each side bridge turn overs
  • 5 dive bombers straddle walk out 
Shoulder : arm bar, pec stretch and wrists and arm circles

shoulder and core strength:
  • A1: 20 sec arch hold roll to hollow holds x 3 sets 
  • A2: Hanging shoulder shrugs 6-8 reps x 3 sets
  • A3: single arm bottoms up KB  walk down and back x3
Low Bar work:
  • Unweighted- working the push away in the kip 5 reps x 3 sets of each style
Skill Work for Kipping on the bars:
  • two positions of the Kip HOLD each 10-15 sec
  • the tap swing - tight body!!
  • Hand release for that moment of weightlessness- the moment of the pull.
Trying out Banded Kipping Pull Ups:
  • Pull Up strict then push AWAY to help with connection 
  • Putting it all together
If there is a time or interest we will go over toes to bar- very similar "tapping" motion

Thursday, December 6, 2018

Skill work and progressions for the Ring Muscle Up

Warm Up:

3 minutes- bike, row or jump rope
then,
3 rounds of:
  • 10 shoulder dislocates 5 each hand grip
  • 20 second hollow hold
  • 10 supermans with PVC hold 10 seconds
  • 5 supinated bar rows- keep hollow
Mobility Work
3 sets of:
  • 20 second Handcuff stretch
  • 30 sec arm arm stretches each side
  • 10 sec bottom of dip holds with toes on the ground elbows up
Technical 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)
Low ring work
Transitions
  • Laying flat
  • pull to press out
  • Rings at armpit height-6 pull through to low dip
Strict Muscle up on Ring Thing

  • 3 sets of 3-5 reps

Saturday, November 3, 2018

Handstands and Strict Handstand Push Ups

Handstand Skill work,Strength and Stability

If you have wrists that get sore feel free to bring wrist wraps of some sort.

Warm up
3 minutes of light cardio- bike -row or Jump Rope

Circle stretch and mobility of wrists and shoulders
  • Shoulder mobility
  • Wrist circles and stretching
Body Positioning:
  • Hollow holds 20 sec x 3 w/pvc
  • Belly on the floor with hands flat on wall  core engaged 20 sec
Balance and strength building
A1:Scapular Shrugs -Elevate- Relax repeats 6-8 reps x 3 sets 
A2: Shoulder taps 4 each side x 3 sets- FLR-Box-Wall
A3: Physio-ball Pike ups 6 reps x 3 sets ( modification- holds 30 sec)

Handstands
  • T lunges
  • Kick ups NO GOING past vertical we can partner this. LAND SOFTLY
  • Belly facing Handstand the best position for transferring to other exercises! WALL CLIMBS- hold 15-20 sec ( modification feet on a box)
Press to Handstand: IF we want to try a new skill this one is fun!

HSPU- strict
 Two positions
  • Tripod Holds- load head behind hands
  • Handstand against wall- 30 sec no butts touch!
HSPU
  • On a box 
  • On a ball
  • Free standing
  • Ab mats against the wall or full ROM

Saturday, October 6, 2018

Muscle Up Skill work

Warm Up:
3 rounds of:

  • 10 shoulder dislocates 5 each hand grip
  • 20 second hollow hold
  • 10 supermans with PVC
  • 5 supinated bar rows- keep hollow
Mobility Work
3 sets of:
  • 20 second Handcuff stretch
  • 20 sec Matador stretch
  • 10 sec bottom of dip holds with toes on the ground elbows up
Technical elements
2 sets of:
  • 15-20 sec ring holds thumbs out
  • 3-5 ice cream makers banded or assisted with a spot
  • 5 strict toes to bar can be assisted work the negative scaled can do 10 'V' snaps
Low ring work
Transitions
  • Laying flat
  • pull to press out
Strict Muscle up on Ring Thing

  • 3 sets of 3-5 reps

Saturday, September 15, 2018

Kipping Pull Ups



Depending on the level of athletes we get I will cover different aspects of the kip. This could include- banded, traditional kipping and butterfly kipping.

Warm up: 3 sets of:
  • 30 Single Jump rope or 15 doubles
  • 5 each side bridge turn overs
  • 5 dive bombers straddle walk out 
Shoulder : arm bar, pec stretch and wrists and arm circles

shoulder and core strength:
  • A1: 20 sec arch hold roll to hollow holds x 3 sets 
  • A2: Hanging shoulder shrugs 6-8 reps x 3 sets
  • A3: Bottoms Up KB  walk down and back x3
  • A4: pull ups- 2-3 reps strict either assisted or unassisted x 3 reps (scaled is negatives)
Low Bar work:
  • Unweighted- working the push away in the kip and the basic butterfly mechanics   5 reps x 3 sets of each style
Skill Work for Kipping on the bars:
  • two positions of the Kip HOLD each 10-15 sec
  • the tap swing - tight body!!
  • Hand release for that moment of weightlessness- the moment of the pull.
Trying out Banded Kipping Pull Ups:
  • Pull Up strict then push AWAY to help with connection 
  • Putting it all together
If there is a time or need we will go over toes to bar OR the mechanics of Butterflying unweighted.

Saturday, August 4, 2018

Handstand Skill work and shoulder strength building

Handstand Skill work,Strength and Stability

If you have wrists that get sore feel free to bring wrist wraps of some sort.


Warm up
3 minutes of light cardio- bike -row or Jump Rope

Circle stretch and mobility of wrists and shoulders
  • Partnered shoulder mobility
  • Wrist circles and stretching
Body Positioning:
  • Holds on 2 panel mats 30 seconds both supine and prone
  • Tight body lifts - no butts can touch!
Balance and strength building
A1:Scapular Shrugs -Elevate- Relax repeats 6-8 reps x 3 sets 
  • against the wall- rxd
  • on a box in a pike-scaled 1
  • Front lean rest position-scaled 2
A2: Shoulder taps 4 each side x 3 sets this is level up from last time we did these
A3: Handstand HOLDS 20-30 sec x 3 sets

Handstands
  • T lunges
  • Kick ups NO GOING past vertical we can partner this. LAND SOFTLY
  • Belly facing Handstand the best position for transferring to other exercises! WALL CLIMBS
Press to Handstand: IF we want to try a new skill this one is fun!

HSPU- strict
**If you cannot do one full strict HSPU I would prefer you not kip, we can go over the mechanics if the class is ready.**
  • On a box 
  • On a ball
  • Free standing
  • Ab mats against the wall or full ROM

Saturday, July 7, 2018

Muscle up Conditioning Strength and Transitions

Row, Run or ride for 3 minutes then:
2 rounds of:

  • 8 Crossover symmetry external rotations and 8 straight arm ski pulls
  • 5 dislocates with PVC
  • 5 dive bombers - chest and hip opening

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Wrist stretches

Skill Work: 2 rounds of
  • 2 -3 pull ups on rings x 2 sets
  • ring hold 20 sec holds thumbs out x 2
  • bar dips  3-5 LOW or Ring dips (RX'd) x2
Taping your wrists also a new skill ;0)
  • false grip review - pulls on rings
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 needed
IF READY- Muscle up High rings- strict initially then with momentum