STRICT Handstand push ups

Sunday Dec 1, 1023

Obstacle warm up: 3 min

• Hurdles
• crab walk
• Running Jump Rope
• Ring swing 

Skill Set warm up movement patterns:

• 5 PVC pipe Strict Press
• 5 Candle stick stand up
• 5 Indian push ups
• 10 sec HS hold OR taps in plank

Focus Work: Handstand Push Up

• Floor- L1
• Box- L2
• Handstand position- RX
• Plates/paralettes- Adv

WOD: EMOM for 10 min of

• 2 HSPU- scale to appropriate level
• 4 Pistols- 2 each leg- scale as needed
• 6 box jumps

Cash out:  3 minutes of as many as possible of double unders

Kipping for Pull Ups and Kipping to Connect toes 2 Bar

I. Warm up 3 rounds:

• 100 M run/Row
• 10 OHS with PVC
• 10 Dislocates
• 3 Bridge ups

II. Kipping Positioning

• 20 Sec Hold x 3 sets Hollow Holds on a dynamax Ball
• 5 Hollow rocks x 3 sets 
• 5 Superman Rocks x 3 sets

III. Partner Work

•  :10 sec shoulder retractions x3
• Dead Hang pull up - or attempts
• 3 of 5 sets of swing stops
• 3 hand releases
• Partner spotted kips.
• For those who are trying to connect I will cover the transition.

IV: Kipping for the T2B

V. WOD

21-15-9

Double Unders/Singles-40-30-20

Kipping pull ups/ring rows(newbies)

Box Jumps

The Muscle Up

We did this in September and several people were very close, gymnastics is a numbers game you need to put in a LOT of reps to get your body to create muscle memories and good movement patterns. Lets do this!

I will be giving a clinic style class on Muscle ups. We will be going over lots and lots of ways to do transitions for the muscle ups and will hopefully have a few success stories by the end of the day.

Warm Up: Dynamic gymnastics style

Shaping:

• Hollow hold
• Arch Hold
• Grip

Warming up 3 rounds:

3 Pull Ups- strict

3 Push Ups- elbows IN

Transition:

• 3 reps 3 sets of Pike turn over on the floor
• Low Rings- 3 reps 3-4 sets( or more) of the turn over with press out- sitting ON THE FLOOR
•  3 reps 3-4 sets turn over with legs raised at end- Can you wiggle your fingers- NO DEATH GRIP

HIGHER RINGS:

• Establish false grip wiggle fingers
• Establish grip and hanging hold 5 seconds
• Higher rings- 4 sets Jumping Muscle ups work getting the head through quickly with elbows in

Full Muscle Up attempts/successes