Saturday, February 8, 2020

Muscle Up Progression class

This class is meant for all levels of athletes we can modify most anything BUT the class will progress to harder skills and these do require some strength in the shoulders. If you have a shoulder injury, please consider starting with the pull up class to gain some strength before moving to MU class.

I look forward to seeing you all tomorrow!!  


Mobility Work
  • 20 second Handcuff stretch with assistance
  • 30 sec arm bar stretches each side
  • Pec stretch with ball
  • wrist stretches in lever position
Strength Elements
2 sets of:
  • 15-20 sec ring holds thumbs out
  • low dip holds 15 sec
  • 2-3 bar or rings dips tempo of 3 down
Low ring work
Transitions
  • Establish the False grip- taping
  • Laying flat
  • pull to press out
  • Rings at armpit height-6 pull through to low dip
Dynamic Elements:
  • Transitioning from below to above the rings;
    • With feet elevated on a plate or a box
    • on a band or several bands
  •  Tap swing with pull to hips
Strict Muscle up on Ring Thing
  • 3 sets of 3-5 reps
On the High rings- (for those who are ready).
  • assisted muscle ups

Saturday, January 4, 2020

Pull Ups, Core and shoulder strength and kipping mechanics

Depending on the level of athletes that come and the interest this class may evolve !!

Obstacle course......3 minutes:

Warm Up: 2 rounds of
  • 5 PVC Shoulder dislocates
  • 5 PVC overhead squats
  • 20 second hollow holds with PVC overhead- advanced rock it
Shoulder Mobility work:
  • Partner straddle shoulder stretch with PVC and Rolling around scapula with a firm ball

Shoulder and Core strength: 2 sets of:
  • 3 strict toes to bar with 5 second lower
  • 15-20 sec "L" holds rest 15 sec
  • 5 dips rest 30 sec - advanced on rings (scaled is banded)
  • 6-8 'V' snaps rest 45
Pull Ups- can you do a strict one? Lets try it on Bar and/or Rings
  • Low bar set up for kipping and butterfly style intro 
  • 15 second Hanging Hollow and superman holds
  • Banded Pull ups on high bar 
The kip for pull ups
  • 5 sets of 3 reps on the minute these can be banded, kipping, butterfly
The kip for toes to bar

Saturday, December 7, 2019

Getting Stronger for the Strict Handstand Push Up

I'm excited to see a few of you back that were able to do the first session of HSPU but of course everyone is welcome!! I will be working a few exercises to get you stronger to do the HSPU.

Warm up;
3 Min Bike, Jump rope or Row

Stretching the Shoulders and wrists - coach run

Then 3 sets of:

  • 20 sec Reverse Plank
  • 5 Inch Worm walk in out with seal stretch
  • 3-5 Negative Leg raises 5 count down.

Review Body Positioning of the HSPU

  • With PVC
  • frog stance
  • in pike on floor
  • kicking up to Handstand 
Strength Building:
A1: 6-8 -3/4 barbell strict presses x 3 sets (weight set by athlete and coach together)
A2: Negative HSPU Cluster 1.1.1 x 3 sets (scaled version will be shown)

One 30 M partner wheel barrel walk forward and backward.  ;0)

Handstand Push Ups
  • Pike push up 1 set max reps- Box or floor only 
  • rest 90 seconds- determine rep scheme and Mat height for wall HSPU
HSPU:
EMOTM for 12 min 1-2 reps of strict

Now that everyone will be sufficiently tired  we can move on to.....

Kipping mechanics






Friday, November 8, 2019

Muscle Up progressions- 11/10 at 9 am

Muscle Up Progressions:  Sunday 9am!!!

As I do for most of my classes we will go over the basics and then move along as I see the abilities of those attending. This is a loose format of what we will cover.

3 minutes- bike, row or jump rope

then,

3 rounds of:
  • 10 shoulder dislocates 5 each hand grip
  • Low tap swing on rings 3-5
  • 5 supinated bar rows- keep hollow
Mobility Work
  • 20 second Handcuff stretch with assistance
  • 30 sec arm bar stretches each side
  • Pec stretch
Strength Elements
2 sets of:
  • 15-20 sec ring holds thumbs out
  • 3-5 strict toes to bar can be assisted work the negative (scaled can do 10 'V' snaps)
  • 2-3 strict pull ups (scaled 2-3 negative pull ups)
  • 2-3 bar or rings dips
Low ring work
Transitions
  • Establish the False grip- taping
  • Laying flat
  • pull to press out
  • Rings at armpit height-6 pull through to low dip
Dynamic Elements:
  • Transitioning from below to above the rings;
    • With feet elevated on a plate or a box
    • on a band or several bands
  •  Tap swing with pull to hips
Strict Muscle up on Ring Thing
  • 3 sets of 3-5 reps
On the High rings- (for those who are ready).
  • assisted muscle ups

Friday, October 11, 2019

Handstands and some HS walking progressions

Hiya Everyone!

So in a few weekends we will be having our annual Pat P memorial workout. AND in this amazing workout there is the opportunity to do Handstand walking as well as a scaled version which includes wall climbs.

Now, that being said not everyone should DO the walking but I would like to give a few people some options and maybe a chance to get a bit closer or get a few steps in. I will be covering strength and agility to get you there, in all levels so everyone is welcome. We will cover wall climbs and walking as well as a few HSPU drills.

Warm Up; Bike -Row or Run 3 min 

Then 2 sets of:
  • Inch worm walk outs feet drag in 5 reps
  • 10 varied shoulder dislocates
  • 30 sec each side scapula ball rolling
Wrist stretches and arm circles

Practice falling;
  • rolling
Progressions for walking;
  • Plank holds with taps
  • Box L holds with taps
  • Box HS around the world
  • Wall climbs
Handstands
  • belly facing holds 20 sec x 2
  • shoulder taps 5 each side x 2
  • thigh taps 2 each side x 2
HSPU basics

LETS WALK!!! assisted of course.



Friday, September 13, 2019

Kipping Pull Ups, Dips and Core strength

Depending on the level of athletes that come and the interest this class may evolve !!

Obstacle course......3 minutes:

Warm Up: 2 rounds of
  • 5 PVC Shoulder dislocates
  • 5 PVC overhead squats
  • 20 second hollow holds with PVC overhead- advanced rock it
Shoulder Mobility work:
  • Partner straddle shoulder stretch with PVC and Rolling around scapula with a firm ball

Shoulder and Core strength: 2 sets of:
  • 3-5 Push Up Paralette pass throughs rest 15 sec
  • 5 dips rest 30 sec - advanced on rings
  • 15-20 sec "L" holds rest 15 sec
  • 6-8 'V' snaps rest 45
Pull Ups- can you do a strict one? Lets try it on Bar and Rings
  • PVC Demo of pull up then move to a low bar for kipping and butterfly style intro
  • 15 second Hanging Hollow and superman holds
  • Banded Pull ups on high bar on a high bar
A bit of crazy core playing
  • banded lever on rings with bands
  • skin the cats on low rings


**** Our next class will be Oct 13th and we will be doing Muscle Up progressions, put it on your calendar ****

Friday, August 16, 2019

Fun with Handstands

First off I would like to do a bit of playing with finding our center of balance upside down this week!

Getting better at your handstands has many facets,

  • finding your balance, 
  • having the strength to hold yourself up 
  • figuring out where you are upside down (spacial awareness)
Warm Up; Bike -Row or Run 3 min 

Then 2 sets of:
  • Inch worm walk outs feet drag in 5 reps
  • 10 varied shoulder dislocates
  • 30 sec each side scapula ball rolling
Wrist stretches and arm circles

Shaping:
  • Hollow holds- floor, wall facing and onto red blocks 15 sec each station
  • "T" up 
  • Wheel barrel walks with a friend 10 M up and back
The Handstand:

  • Kicking up onto a panel mat 3 reps x 3 sets
  • 20 sec holds on a wall  x 3 sets
  • Handstand pull away balance
Shifting your weight
  • Frog stand
  • on a box "T"
  • on a wall lowering to a mat or 2 -controlled!
HSPU- all levels

If a few are interested we can try a few Handstand walks.