Saturday, October 15, 2016

Muscle Up Progression

Warm Up:

Row 20 sec slow, 20 sec moderate 20 sec fast then,
2 rounds of
  • 3 pull ups strict or banded strict, 5 air squats 7 sit ups
Row 20 slow/20 moderate/20 fast
1 round of
  • 3 pull ups strict or banded strict, 5 air squats, 7 sit ups

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Shoulder distraction with bands

Wrist stretches

Skill Work:
  • ring holds
  • ring or bar dips
  • False grip pulls
Transitions:
  • Seated
  • seated with press out
Muscle Up:
  • Low rings
    • feet in contact with floor
    • Feet on a box with dynamic transitions
  • High Rings
    • Tap swings
    • Tap swings with pulls
  • IF READY- Muscle up High rings- strict initially then with momentum

Saturday, October 1, 2016

Rope climbs and pistols

Hello All!!

Gymnastics Strength and Warm Up

row 500 Meters then,
 2 sets of:
  • 5 Scapular retractions
  • 5 T push ups
  • 5 strict knees to elbows
followed by 1 rounds of:
  • 3 strict pulls ups- modified would be 6 lat pull downs
  • 3 strict toes 2 bar
  • 6 air squats
Mobility
  • Shoulders, wrists and ankle stretching 
  • Wall Lunge stretch 1 min each side
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 - pulling only with tight body
    • from a box then 
    • full ROM
Pistols
  • to a box
  • Banded
  • with plates
  • full ROM
Workout optional after class:
5 rounds of:
1 rope climb
8 Hand release push ups
8-pistols 4/per leg
run 200 M