Muscle up strict progressions 6-22-14

We did this in November and several people were very close, gymnastics is a numbers game you need to put in a LOT of reps to get your body to create muscle memories and good movement patterns. Lets do this!

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

Can you dip on rings?

• Holds on rings
• 3 sets of 2 low dips on rings/ paralettes or bar

False grip and the pull to ribs:

• False grip review and taping ;0)
• Low rings seated on floor, ring pulls with false grip

Transition:

• 3 reps 3 sets of Pike turn over on the floor
• Low Rings- 3 reps 3-4 sets( or more) of the turn over with press out- sitting ON THE FLOOR
•  3 reps 3-4 sets turn over with legs raised at end- Can you wiggle your fingers- NO DEATH GRIP
• Muscle up rigging strict (weighted- adv)

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 Strict  partner spotted Muscle Up attempts/successes 3 sets of 2 resting as needed

Fathers Day 6-15-14 Gymnastics!

Warm up 3 rounds:

• Roll
• box up downs
• crab walk
• lunge stretch
• ring swing

Circle stretch- 3-5 min

Skill Work:
The Handstand:

• Lunge kicks
• Lunge kick to rolls
• Partner Free handstand holds

Pressing:

• Wall Leans with Foot lift 3 sets of 2 attempts
• Kick to HS then lower count of 3

Handstand Push Ups:

• Tri Pod holds( headstands)
• Tri Pod to Push up or Front lean rest 3 sets of 2 attempts
• HSPU on Boxes with AbMat
• Free standing HSPU from Tri Pod with Partner- STRICT

WOD: 3 rounds 45 seconds work 15 seconds rest of:

• HSPU
• Air Squats
• Dble unders/Single(beginner)
• Sit Ups(L1)/In and Outs(L2)/V snaps (L3)