Friday, March 2, 2018

Kipping Pull Ups

Sooo.... I did these a few weeks ago in our class and I want you to just know that

there WILL BE pull ups

in some workout in the 2018 opens!!

That being said I am going to be spending this Sunday helping people with there kipping technique as well as going over the very basics for those of you hoping to be able to string together a few pull ups at a time.

When Sunday 3/4 from 9-10am.

What: Getting that elusive kip ( swing thingy) to help you do more than one pull up in a row!

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: hollow hold  30 sec x 3 sets with PVC above head
  • A3: 1-3 banded pull ups or strict 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