Kipping Drills and Skills 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 straddle walk out 

 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 2 each way
• A3: 6-8 'V' snaps x 3 sets can be done with a pvc pipe

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 Progression Class Sunday January 7th

Row, Run or ride for 3 minutes then:

2 rounds of:

• 8 Crossover symmetry external rotations and 8 straight arm ski pulls
• 5 dislocates with PVC
• 4 tap swings on rings or bar

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Wrist stretches

Skill Work: 2 rounds of

• 2 pull ups on rings
• 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

Taping your wrists also a new skill ;0)

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