Kipping mechanics for the pull up and toes 2 bar

Warm up: 3 sets of:

• 30 Single Jump rope or 15 doubles
• 5 shoulder dislocates
• 5 dive bombers

 Foam roll and active stretch Shoulders and wrists

core strength:

• A1: 20 sec arch hold x 3 sets with PVC in hands
• A2: Arch to hollow transitions- rolling
• A3: 6-8 'V' snaps x 3 sets

Skill Work for Kipping on the bars:

• two positions of the Kip
• the tap swing 
• PVC postioning for the push away
• Hand release for that moment of weightlessness

Trying out Banded Kipping Pull Ups:

• Pull Up strict then push AWAY to help with connection 
• Putting it all together

Adding the Toes to Bar mechanics

• 3 sets of 3 strict knees 2 elbows or toes 2 bar
• knees to chest with quick kick
• full ROM straight leg Toes 2 Bar

Optional Workout:

EMOTM:15

Min 1: 2 strict 3 kipping pull ups (scaled- banded strict and kipping)

Min 2: 10 sit ups

Min 3: 5 power cleans pick a moderate to heavy weight.( scaled KB DL)