Hello Rope Climbs!

ROPE CLIMBS

****** Bring LONG SOCKS!!********


Warm up 3-5 minutes Obstacle- ring swing, jumping and hopping!!

Gymnastics strength: 2 sets of:

• 10 Scapular retractions
• 10 Banded external rotations
• 8 each side side plank touch unders
• 10 in and outs

Mobility

• Shoulders stretching with Partners
• pike and straddles stretch with partners 30 sec holds x 2
• straddle -candle stick -straddle  5 reps x 2 sets

Rope Climbs:

• Pulley System : work 1-2 reps x 3 sets - adjusting weight
• Learning to anchor the feet on a rope
• Can you hang? 
• working the knees to chest
• Putting it all together- 
• from the floor 
• from a box then 
• full ROM

Optional Workout

10 minutes of:

• 1 rope climb ( 2 from floor to standing-scaled)
• row 250/run 200/Assault 8-10 cal
• 10  hand release push ups- scaled is banded

Muscle up Progression skill work

Warm Up: 3-4 min of:

• 25 jump rope
• 5 broad jumps
• 5 dislocates
• 5 indian push ups

Circle stretch: focus shoulders and wrists

Can you dip on rings? 

• Holds on rings- elbows locked out, thumbs facing forward rings in proper alignment 20 sec x 3 sets
• 3 sets of 2 low dips on rings/ or bar

False grip and the pull to ribs:

• False grip review and taping 
• Low rings seated on floor, ring pulls with false grip 3 reps x 3 sets- (get rings into chest)

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)
• Boxed turn overs for explosive hip recruitment- plates to higher box

HIGHER RINGS:

• Establish false grip wiggle fingers
• Establish grip and hanging hold 5 seconds
• Strict pull on high rings
• Kipping with pull to Hips

Those who can do a pull up and full dips will attempt muscle ups on High rings- Strict first