Saturday, April 25, 2015

Muscle Up skill work

Warm up: 2 rounds of

  • running jump rope
  • ladder drills
  • 5 dislocates
  • 5 inch worms with down dog
Mobility- Wrists and shoulders

Skill warm up with 3 rounds of

  • 3 push ups
  • 3 pull ups
  • 10 sec ring holds

Transitioning the Muscle Up:

A1:False grip pull to chest 3 reps x 3 sets
A2: hip openers on floor 3 reps x 3 sets

On the rings: 5 stations where we need to each work several times
  • Working the hip open to support on floor
  • Banded transitions to press out 3-5 reps rest as needed
  • Feet on box to transition
  • the swing plus the pull to the hips
  • ring thing 3 reps ( scaling up with weight)
High ring muscle up attempt:

  • Each person who can  do a pull up will attempt 1-2 strict muscle ups with assistance
  • IF person can transition well we will add the kip into muscle up with/ without spotting

Saturday, April 11, 2015

Handstands, HSPU and some kipping technique

Obstacle Agility Warm up:
Forward roll----Bear Crawl---Hurdles---touch the floor.......

Mobility- Shoulders, wrists and Hamstrings

Skill Warm up: 3 min

Handstand Holds 15 seconds
5 scapula Push ups
Hollow Holds 20 seconds

Handstand Push up Progression work:

  • Tripod Stand- establish correct ROM
  • Pike Push up
  • HSPU on Boxes
  • HSPU to Ab-mats
Kipping HSPU Progression

  • Hip extension on floor
  • Hip extension up wall
  • Kipping HSPU controlled lowering!!

"Skinny" Diane

15-12-9 of:
Handstand Push Ups- any variety or level
Deadlifts 225/155 (rxd),185/125, or 155/105

Cash Out: