Saturday, June 21, 2014

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

  • 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

  • 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)
  • 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

Saturday, June 14, 2014

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
  • 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)