Saturday, February 21, 2015

Muscle up progression work

Warm Up: 

Dynamic gymnastics style with shoulder and wrist stretching

  • Hollow hold
  • Arch Hold
  • Grip
Warming up 3 rounds:
3 Pull Ups- strict
3 Push Ups- elbows IN
3 pvc pipe dislocates

Can you dip on rings?
  • Holds on rings
  • 3 sets of 2 low dips on rings/ or bar

False grip and the pull to ribs:
  • False grip review and taping 
  • Low rings seated on floor, ring pulls with false grip

  • 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
  • Scaled can use bands for the transition as well
  • Muscle up rigging strict (weighted- adv)
  • Boxed turn overs for explosive hip recruitment 

  • Establish false grip wiggle fingers
  • Establish grip and hanging hold 5 seconds
  • Strict pull on high rings

Full Strict  partner spotted Muscle Up attempts/successes 3 sets of 2 resting as needed.

Saturday, February 7, 2015

Handstand Push Up Focus

Dynamic Warm Up

Shoulder and wrist mobility

Strength Work: 3 rounds of:

  • 20 Sec Handstand Hold
  • 20 Sec Hollow hold
  • 10 Scapula Push Ups
Skill Set: HSPU
  • Tripod hold- headstand to plank push out
  • HSPU feet on floor
  • HSPU feet on a box
  • HSPU establish full Rom with varied Ab-Mats heights

30 Double Unders then,  (60 single if cannot do double)

10-8-6-4-2-1 of
  • HSPU- scaled as needed
  • OHS- scaled as needed (PVC OK)
  • Toes 2 Bar or Sit ups
then 30 Double unders