Saturday, July 27, 2013

Muscle Up Progression 7-28-13

Muscle Ups

Warm Up:
2 rounds:
30 fast feet jump rope
10 Shoulder dislocates
3-5 hollow body rocks to fast sit up- think about arm transition
5 Indian push ups

Wrist stretch and shoulder stretch with band behind back or on the floor both hands at base of spine

Skill Work:
  • 3 strict Pull ups + 3 Kipping pull ups x 3 sets 
  • 3 Dips x 3 sets- HOLD AT THE BOTTOM for 5sec. then push out of it (scaled can be done on parallettes)
  • False grip hold on bar :10's x 3
B: Transitions to Muscle up- (I will be going over how to do these skills)
  • 3 ring row with false grip x 3sets
  • 3 sets of 3 ice cream makers- Banded- this mimics the range of shoulder motion
  • Transition with a band to low dip

10 minutes work on ONLY TRANSITIONING
  • This is from open body on the bands to the low dip only
  • scaled can do the transition with majority of the weight on the feet for the entire movement
C: Muscle Ups:

  • For those of you who are ready we can take it to the high rings for a few Muscle ups. I will be able to spot these ONLY for those who can transition with little to no problem on the low rings
  • For people who are already doing muscle ups but cannot connect I can look to see what form might be breaking down.

Saturday, July 13, 2013

GWOD for July14

3 Min Zone 1 work- Gymnastics Obstacle
3 rounds:
5 Dislocates
5 hollow rocks
5 Arch rocks
5 L- raises

Shoulder mobility with partners

Skill Work: 10 Minutes

  •  Handstands Holds -L1
  •  Handstand Tap -L2
  •  Handstand Push Ups- L3
If you are new to Gymnastics you will do holds then Taps and HSPU all modified

2 Rounds 1 minutes Work 1 minute Rest of:
  • HSPU
  • Rope climb (or rope pull from back to standing)
  • Air Squats
  • Double Unders (attemps and singles if necessary)
  • Toes 2 Bar ( Adv ) or sit up variation