Saturday, January 19, 2013

There's something about MARY.......

Warm Up: 2 minutes of Jump rope work

Dynamic mobility; 5-7 min Focus on Wrists, Shoulders and Quads

Skill review:

  • Handstand Push Ups
    • Lifestyle-3 sets of 3 Pike push ups on floor or box
    • Fitness-3 Handstand Holds hollow body shape :15 sec each
      • 2 HSPU at each height establishing lowest abmat height - start with 3 abmats, 2, then 1 or none no more than 6 attempts. 
  • One Legged Squats
    • Lifestyle-2 each leg x 3 sets rest :30 seconds between establish box height or band needed
    • Fitness- 2 pistols(one- legged squats) each leg dialing in form- try from candlestick or counterbalanced


AMRAP in 20 minutes of:
 5 Handstand push ups
10 One Legged Squats- 5 each leg
15 Pull Ups

5 HSPU on floor or Box
10 Pistols to high box or banded
15 Negative Pull ups

5 HSPU - 1-2 ABMats allowed
10- Pistols candlestick or counterbalanced
15 Pull ups can be banded or kipping

5 HSPU to floor or on plates to 1 ABMat
10- Pistols- 5 each leg
15 pull ups

Friday, January 11, 2013

Saturday January 12th

We will have two 15 minute gymnastics skill session on Saturday at the start of the 9 am and 10 am class.

I will cover the TRANSITION only of the muscle up. Including the most important parts...

1: False Grip
2: Elbows IN
3: Pulling to the sturnum
4: NOSE to Toes into the low dip position.

We r not worrying about the dip and pull up as separate parts but the turn over.

The muscle up is astonishingly difficult to perform and unrivaled in building upper body strength. This movement gets you from under things to on them!! Let your imagination run wild with that!

See you all in the morning. and YES this will be scaled to all levels....

Coach Heather