Saturday, January 7, 2017

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)