Saturday, April 21, 2018

Muscle up strength and progressions.

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

Friday, April 6, 2018

All sorts of Kipping on bars!

Depending on the level of athletes we get I will cover different aspects of the kip. This could include- banded, traditional kipping and butterfly kipping.

Warm up: 3 sets of:
  • 30 Single Jump rope or 15 doubles
  • 5 each side bridge turn overs
  • 5 dive bombers straddle walk out 
Shoulders :arm bar, pec stretch and wrists

core strength:
  • A1: 20 sec arch hold x 3 sets with PVC in hands
  • A2: Hanging shoulder shrugs 6-8 reps x 3 sets
  • A3: pull ups- 2-3 reps strict either assisted or unassisted x 3 reps
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
If there is a time or need we will go over toes to bar OR the mechanics of Butterflying unweighted.