Handstand Skills and Handstand Push ups

Warm up
3 minutes of light cardio- bike -run-row

Circle stretch and mobility of wrists and shoulders

• Partnered shoulder mobility
• Wrist circles and stretching

Handstand Awareness:

• Wall facing with bracing
• Facing the floor- core bracing flat backs- advanced raise arms "T" to overhead
• Hollow with PVC and 5# no leg raising together hold 25 seconds x 3 sets

Balance and strength building

 A1:Pike Handstand on box with scapular Elevation- Relax repeats 6-8 reps x 3 sets ( adv- against the wall)

A2: Shifting in Handstand on a box or wall 2 each side x 3

A3:Plank Drags 3 reps x 3

Handstands

• T lunges
• Kick ups NO GOING past vertical we can partner this. LAND SOFTLY
• For those looking to up the anti- presses against the wall or partnered.

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

Kipping mechanics for Pull ups and Toes 2 bar

Warm up: Ride /row or jump rope 3 minutes

Dynamic warm up:

3 sets of:

•  foam roller angels 8
•  hollow in and outs 8
•  toe touch with torso twist 8 sets

Stretching: pec openers on wall or frame, ball roll around scapula

Skill Work for Kipping on the bars:

• two positions of the Kip- review Hollow and tight arch hold 15-20 sec a piece with PVC
• the tap swing 
• PVC postioning for the push away
• Hand release for that moment of weightlessness

Trying out Banded Kipping Pull Ups:

• Pull Up strict then push AWAY to help with connection 
• Putting it all together

Adding the Toes to Bar mechanics

• 3 sets of 3 strict knees 2 elbows or toes 2 bar
• knees to chest with quick kick
• full ROM straight leg Toes 2 Bar

Optional Workout:

EMOTM:15

Min 1: 1 strict 2-3 kipping pull ups these can be done banded

Min 2: 10 sit ups

Min 3: 10 KB luggage dead lifts

Muscle up progressions

I am going to be going over the skills leading up to achieving your muscle up. The skills we will go over will help you gain the knowledge of what you might need to work on and hopefully take away the drills to continue to work on them on your own time to master the Muscle up. 

Row, Run or ride for 3 minutes then:

2 rounds of:

• 8 Crossover symmetry external rotations and 8 straight arm ski pulls
• 5 tap swings on rings
• 5 dislocates with PVC
• 2-3 pull ups on rings if cannot do pull up then ring row.

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Wrist stretches

Skill Work:

Taping your wrists also a new skill ;0)

• ring holds 3 sets of 20 sec holds thumbs out
• bar dips 3 sets of 2 LOW dips or Ring dips (RX'd)
• False grip pulls 5 reps x 3 sets

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

 https://www.youtube.com/watch?v=1EKWhquE_uQ&feature=youtu.be 

Handstand skills and Handstand Push up progressions

Warm up
3 minutes of light cardio- bike -run-row

Circle stretch and mobility of wrists and shoulders

• Partnered shoulder mobility

Handstand Awareness:

• Wall facing with bracing
• Facing the floor- core bracing flat backs- advanced raise arms "T" to overhead
• Hollow with PVC and 5# no leg raising together hold 25 seconds x 3 sets

Core strength building

A1: Hollow on panel mats 30 sec x 3 sets rest 45 sec

A2: Pike Handstand on box with scapular Elevation- Relax repeats 6-8 reps x 3 sets ( adv- against the wall)

Hip flexor and lower Ab strength

B1: Pike and straddle piked leg raises alternating 8-10 reps x 3 sets

B2: Physioball Front lean rests 10 sec to 8-10 pike ups  x 3 sets

Handstands

• T lunges
• Mat to 1 leg up holds 
• Kick ups NO GOING past vertical we can partner this.
• LAND SOFTLY
• For those looking to up the anti- presses against the wall or partnered.

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

Lets get Kipping! Pull ups and Toes 2 Bar

Warm up: 3 sets of:

• 30 Single Jump rope or 15 doubles
• 5 shoulder dislocates
• 5 dive bombers

 Foam roll and active stretch Shoulders and wrists

core strength:

• A1: 20 sec arch hold x 3 sets with PVC in hands
• A2: Arch to hollow transitions- rolling
• A3: 6-8 'V' snaps x 3 sets

Skill Work for Kipping on the bars:

• two positions of the Kip
• the tap swing 
• PVC postioning for the push away
• Hand release for that moment of weightlessness

Trying out Banded Kipping Pull Ups:

• Pull Up strict then push AWAY to help with connection 
• Putting it all together

Adding the Toes to Bar mechanics

• 3 sets of 3 strict knees 2 elbows or toes 2 bar
• knees to chest with quick kick
• full ROM straight leg Toes 2 Bar

Optional Workout: "Cindy- scaled"

10 Minutes as many rounds as possible

• 5 pull ups
• 10 push ups
• 15 air squats

**we can modify this as needed 

Muscle Up Development

I am going to be going over the skills leading up to achieving your muscle up. The skills we will go over will help you gain the knowledge of what you might need to work on and hopefully take away the drills to continue to work on them on your own time to master the Muscle up. 

Row, Run or ride for 3 minutes then:

2 rounds of:

• 8 Crossover symmetry external rotations - 8 straight arm ski pulls
• 5 tap swings on rings
• 5 dislocates with PVC
• 3 pull ups on rings if cannot do pull up then  ring row.

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Wrist stretches

Skill Work:

Taping your wrists also a new skill ;0)

• ring holds 3 sets of 20 sec holds thumbs out
• bar dips 3 sets of 2 LOW dips or Ring dips (RX'd)
• False grip pulls 5 reps x 3 sets

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 needeed

IF READY- Muscle up High rings- strict initially then with momentum

www.youtube.com/watch?v=1EKWhquE_uQ&feature=youtu.be

Handstand Strength and Skill work some HSPU

Warm up
3 minutes of light cardio- bike -run-row

Circle stretch and mobility of wrists and shoulders

• Partnered shoulder mobility

Handstand Awareness:

• Wall facing with bracing
• Facing the floor- core bracing flat backs- advanced raise arms "T" to overhead
• Hollow with PVC and 5# no leg raising together 5 reps x 3 sets

Core strength building

A1: Hollow on panel mats 15 sec x 3 sets rest 45 sec

A2: Pike Handstand on box with scapular Elevation- Relax repeats 6-8 reps x 3 sets ( adv- wall)

A3: Hands on angled wall hold in Hollow 15- 20 seconds x 3 sets

Hip flexor and lower Ab strength

B1: Pike and straddle piked leg raises alternating 8-10 reps x 3 sets

B2: Physioball Front lean rests 10 sec to 8-10 pike ups  x 3 sets

B3:Crossover symmetry right angle internal and external rotations

Handstands

• T lunges
• Mat to 1 leg up holds 
• Kick ups NO GOING past vertical we can partner this.
• LAND SOFTLY

HSPU

• On a box 
• On a ball
• Free standing

Muscle Up Progrssions Work

** The skills we will go over will help you gain the knowledge of what you might need to work on and hopefully take away the drills to continue to work on them on your own time to master the Muscle up. 

Row, Run or ride for 3 minutes then:

2 rounds of:

• 20 jump rope- doubles or 40 singles
• 5 tap swings on rings
• 5 dislocates with PVC
• 3 pull ups on rings if cannot do pull up then  ring row.

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Wrist stretches

Skill Work:

Taping your wrists also a new skill ;0)

• ring holds 3 sets of 20 sec holds thumbs out
• bar dips 3 sets of 2 LOW dips
• False grip pulls 5 reps x 3 sets

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 needeed

IF READY- Muscle up High rings- strict initially then with momentum

Kipping mechanics and Dips

Warm up: 3 sets of:

• 5 shoulder dislocates
• 3 childs pose to hips to floor
• 20 sec side planks each side

 Foam roll and active stretch Shoulders and wrists

core strength:

• A1: 20 sec arch hold x 3 sets with PVC in hands
• A2: Arch to hollow transitions- rolling
• A3: 6-8 'V' snaps x 3 sets

Paralletes

• Dip skill work( body position)
• 3 dips x 3 sets
• shoot throughs with hips high
• 5 x 3 sets of push up shoot through then 5 dips

Skill Work for Kipping on the bars:

• two positions of the Kip
• the tap swing 
• PVC postioning for the push away
• Hand release for that moment of weightlessness

Trying out Banded Kipping Pull Ups:

• Pull Up strict then push AWAY to help with connection 
• Putting it all together

Adding the Toes to Bar mechanics

• 3 sets of 3 strict knees 2 elbows or toes 2 bar
• knees to chest with quick kick
• full ROM straight leg Toes 2 Bar

WORKOUT: As Practice

12 pull ups
12 dips
12 DB cleans

Row 12 cals sub 200 M run

9 Pull ups

9 Dips
9 DB cleans

Row 12 cals sub 200 M run

6 pull ups

6 Dips
Db Cleans

Row 12 cals Sub 200 M run

3 HSPU

3 Dips
DB cleans

Row 12 cals sub 200 M run

Handstand Push Up progressions

Warm Up: 3 minutes of either jump rope skill work Assault or row. then,
3 rounds of:

• 5 shoulder dislocates
• 5 pausing air squats- frog to walk out push up
• 15 Handstand Hold
• 3 Broad jumps

Mobility:

Pec Minor- smash with lacrosse ball 2:00 min

Foam roll Lats 2-3 min and Thoracic Spine

Shoulder distraction 1:00 each arm

Skill Work:

• Free standing Handstands
• Working on the tripod stand
• ON a box learning the body position of the HSPU

then,

• Establish ability level for the HSPU with Abmats against wall
• Kipping Mechanics for the HSPU- for those who demonstrate the strength on strict
• frog extension onto wall for explosive hips

WORKOUT: 10 MINUTE Time Cap

Asending Ladder of:

Handstand Push Ups: 1,2,3,4,5,6,7,8,9.......

Double Unders:           5,10,15, 20,25, 30,35.....( can sub singles 10-20-30-.....)

Muscle Up Progressions Session!

You can have a great pull up and super dips and still not have a muscle up. You need to know how to transition from one to another. It happens in the blink of an eye and your body needs many, many and a few more repetitions to begin to understand where it needs to go and get there quickly! We will spend a lot of our time moving slowly through these transitions not under load or very little load.

Ride Assault 3 minutes then:

2 rounds of:

• 25 jump rope- doubles 50 singles
• 5 tap swings on rings
• 5 dislocates with PVC
• 3 pull ups on rings

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Wrist stretches

Skill Work:

• ring holds 3 sets of 20 sec holds thumbs out
• bar dips 3 sets of 2 LOW dips
• False grip pulls 5 reps x 3 sets

Transitions:

• 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 needeed

IF READY- Muscle up High rings- strict initially then with momentum

Kipping mechanics for the pull up and toes 2 bar

Warm up: 3 sets of:

• 30 Single Jump rope or 15 doubles
• 5 shoulder dislocates
• 5 dive bombers

 Foam roll and active stretch Shoulders and wrists

core strength:

• A1: 20 sec arch hold x 3 sets with PVC in hands
• A2: Arch to hollow transitions- rolling
• A3: 6-8 'V' snaps x 3 sets

Skill Work for Kipping on the bars:

• two positions of the Kip
• the tap swing 
• PVC postioning for the push away
• Hand release for that moment of weightlessness

Trying out Banded Kipping Pull Ups:

• Pull Up strict then push AWAY to help with connection 
• Putting it all together

Adding the Toes to Bar mechanics

• 3 sets of 3 strict knees 2 elbows or toes 2 bar
• knees to chest with quick kick
• full ROM straight leg Toes 2 Bar

Optional Workout:

EMOTM:15

Min 1: 2 strict 3 kipping pull ups (scaled- banded strict and kipping)

Min 2: 10 sit ups

Min 3: 5 power cleans pick a moderate to heavy weight.( scaled KB DL)

Muscle Up Progressions

You can have a great pull up and super dips and still not have a muscle up. You need to know how to transition from one to another. It happens in the blink of an eye and your body needs many, many and a few more repetitions to begin to understand where it needs to go and get there quickly! We will spend a lot of our time moving slowly through these transitions not under load or very little load.

Warm Up: 2 rounds of:

• 25 jump rope- doubles
• 5 broad jumps
• 5 dislocates
• 5 pull ups

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Shoulder distraction with bands

Wrist stretches

Skill Work:

• ring holds 3 sets of 20 sec holds thumbs out
• ring or bar dips 3 sets of 2 LOW dips
• False grip pulls

Transitions:

• Seated
• seated with press out

Muscle Up:

• Low rings
• feet in contact with floor
• Feet on a box with dynamic transitions
• High Rings
• Tap swings
• Tap swings with pulls
• IF READY- Muscle up High rings- strict initially then with momentum

Handstands of all types

17.2 is done!! Well for most of us and its time to look forward to what might be waiting ahead of us.

 There is a high probability that some sort of Handstand will be there. SO I decided that it would be nice to revisit the Handstand and then a few other Handstand options ending in a workout including the Handstand Push up.

Warm Up: 3 rounds of:

• Jump rope 30 sec double or singles
• 3 inchworm push ups
• 5 shoulder dislocates

Stretch:

• Hamstrings
• wrists
• Shoulders

Review Handstand Shapes:

Skill Sets;

A1:15 sec wall facing Handstand holds x 2

A2: Partner Wheel barrel walks 2 forward 2 backwards x 2

A3: Wall facing Shrugs 5 shrugs x 2

Handstand Push ups:

2 reps x 4 sets rest as needed- strict preferred on feet a box with Ab-mats or stand alone. This is to establish How you will do your workout.

Workout:

2015 Opens workout:

15 minute time cap:

3-6-9-12-15-18-21 

Power Cleans 185/125

Handstand Push ups

********All movements can be scaled!!!!

Handstand Push Ups

Now that we have 17.1 workout in the books its time to work on another skill we might see in the Open....

Handstand Push Ups! YEAH!!

Warm Up: 3 minutes of either jump rope skill work Assault or row. then,
3 rounds of:

• 5 shoulder dislocates
• 5 pausing air squats- frog to walk out push up
• 15 Handstand Hold
• 3 Broad jumps

Mobility:

Pec Minor- smash with lacrosse ball 2:00 min

Foam roll Lats 2-3 min and Thoracic Spine

Shoulder distraction 1:00 each arm

Skill Work:

• Free standing Handstands
• Working on the tripod stand
• ON a box learning the body position of the HSPU

then,

• Establish ability level for the HSPU with Abmats against wall
• Kipping Mechanics for the HSPU- for those who demonstrate the strength on strict

WORKOUT: 10 MINUTE Time Cap

Asending Ladder of:

Handstand Push Ups: 1,2,3,4,5,6,7,8,9.......

Power Cleans:             2,4,6,8,10,12,14,16,18..... @ 95/135, 115/175 

Double Unders:           5,10,15, 20,25, 30,35.....

Kipping for Pull Ups and Toes to Bar

Warm up: 3 sets of:

• 30 Single Jump rope or 15 doubles
• 5 shoulder dislocates
• 5 dive bombers

 Foam roll and active stretch Shoulders and wrists

core strength:

• A1: 20 sec arch hold x 3 sets with PVC in hands
• A2: Arch to hollow transitions- rolling
• A3: 6-8 'V' snaps x 3 sets

Skill Work for Kipping on the bars:

• two positions of the Kip
• the tap swing 
• PVC postioning for the push away
• Hand release for that moment of weightlessness

Trying out Banded Kipping Pull Ups:

• Pull Up strict then push AWAY to help with connection 
• Putting it all together

Adding the Toes to Bar mechanics

• 3 sets of 3 strict knees 2 elbows or toes 2 bar
• knees to chest with quick kick
• full ROM straight leg Toes 2 Bar

Optional Workout:

EMOTM:15

Min 1: 2 strict 3 kipping pull ups

Min 2: 10 sit ups

Min 3: 10 Deadlifts (Moderate weight)- 185/135, 155/115, 135/95 - (can do KB DL)