Strict Muscle Up clinic

Sunday 9/22

I will be giving a clinic style class on Muscle ups. We will be going over lots and lots of ways to do transitions for the muscle ups and will hopefully have a few success stories by the end of the day.

Warm Up: Dynamic gymnastics style

Shaping:

• Hollow hold
• Arch Hold
• Grip

Warming up 3 rounds:

3 Pull Ups- strict

3 Push Ups- elbows IN

Transition:

• 4 sets of Pike turn over on the floor
• Low Rings- 4 sets( or more) of the turn over with press out- sitting ON THE FLOOR
• 4 sets turn over with legs raised at end- Can you wiggle your fingers- NO DEATH GRIP

HIGHER RINGS:

• Establish false grip wiggle fingers
• Establish grip and hanging hold 5 seconds
• Higher rings- 4 sets Jumping Muscle ups work getting the head through quickly with elbows in

Full Muscle Up attempts/successes

** Thanks goes to Laura Galassi also a gymnastics coach for lots of great new ideas!

Front Levers on Sunday!

Sunday 9-8-13

 Obstacle Warm up: We will be swinging hoping and rolling for this one!

Core Strength and Mobility: 3-5 Min

• Bird Dog with Band- 3 ea side
• Side plank with rotation 5 ea side
• tuck to hollow hold 33x3, 5 reps
• 5 shoulder dislocates

Skill Work: Front Levers  http://gymnasticswod.com/content/front-lever

 Cluster of 1.1.1 x 3 sets resting 90 seconds between sets


WOD: AMRAP in 12 min of :

• 2 front levers( banded)/scaled will be skin the cats
• 10 "v" snaps/ scaled-In and outs
• 200 M Sprint
• 2 wall climbs

Cash Out: Flexibility:

• Straddle holds; 30 seconds
• Butterfly hold: 30 seconds
• Pike holds 30 seconds