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.




Saturday, July 13, 2019

Pull Ups, Shoulder and Core strength Rope pulls

Good morning!

This week I will be doing mostly Pull ups but throwing a few other skills at you to have in your back pocket for accessory work if you'd like.

Warm Up: 3 rounds of

  • 100 M row or Run
  • Crab walk length of gym
  • 5 Shoulder dislocates
  • 5 PVC overhead squats
Shoulder Mobility work:
  • Partner straddle shoulder stretch and Rolling around scapula with a firm ball

Shoulder and Core strength: 2 sets of:
  • 3-5 Push Up Paralette pass throughs
  • 15-20 sec "L" holds
  • 3 in and out sit ups with hollow roll x 4
  • 1 rope pully climb weight chosen by Athlete
Pull Ups- can you do a strict one?
  • PVC demo and muscle memory
  • 15 second Hanging Hollow and superman holds 
  • Tap swing
  • Banded demo for strict and kipping for creating a movement pattern only
  • Getting after them!

Toes 2 bar Kipping mechanics if interested...

For those of you who might want to stay and do very quick a little WOD

21-15-9 of
  • Double unders ( 40-20-10 singles)
  • Pull ups ( scaled could be banded or ring rows)
  • Box jumps



Friday, May 3, 2019

Handstands, Pressing HS and HSPU

Im looking forward to sharing some fun with you all in Sunday! If you tend to get sore wrists please bring wrist wraps they will be helpful.

Warm Up;
3 min Bike or Row

then 2 sets of

  • Inchworm walk outs 5 reps
  • 10 shoulder dislocated
  • 6 bird dogs each side
Mobility for the wrists and shoulders
  • planche stretch
  • ball rolling on flexors
  • active pin and move on box
  • slow bear crawl 3 each way forward back side to side
  • foam roll lats OR pvc elbow lock with arm extension
Strength for the HSPU- 2 sets
  • 3 wall walks hold 15 sec at top
  • 8-10 shoulder shrugs on box, or against wall
  • 15 sec L holds on paralettes
For FUN;

Assisted HS presses against the wall 3-5 reps 3 sets

Handstand and handstand push ups
  • 20 sec Handstand hold against the wall x 3 sets working on pulling the feet away
    • OR free standing with support physical and mental for a few ;o)
  • Tripod stand to press up 3-4 reps x 3 sets
  • 5 HSPU x 3 sets rest 1 min between at various levels- pike stand, Box or wall

Friday, April 5, 2019

Pull ups- Shoulder strength core strength and kipping.

Depending on the level of athletes we get I will cover different aspects of the kip. This could include- banded, traditional kipping and the tapping motion for toes 2 bar.

Bike 3 min then:Warm up: 2 sets of:
  • 30 Single Jump rope 
  • 5 each side bridge turn overs
  • 5 dive bombers straddle walk out 
Shoulder : arm bar, pec stretch and wrists and arm circles

shoulder and core strength:
  • A1: 20 sec bosu balance hollow hold x 3 sets ( alternate KB sit up to overhead extension)
  • A2: Hanging shoulder shrugs 6-8 reps x 3 sets
  • A3: single arm  KB  windmill 5 sec each arm x 3 sets
  • A4: 1-2 strict pull ups x 3 sets
Low Bar work:
  • Unweighted- working the push away in the kip 5 reps x 3 sets of each style
Skill Work for Kipping on the bars:
  • two positions of the Kip HOLD each hollow and tight arched 10-15 sec
  • the tap swing - tight body!!
  • Hand release for that moment of weightlessness- the moment of the pull.
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 interest we will go over toes to bar- very similar "tapping" motion