Saturday, January 20, 2018

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 

Thursday, January 4, 2018

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)
  • 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