Kipping mechanics and Dips

Warm up: 3 sets of:

• 5 shoulder dislocates
• 3 childs pose to hips to floor
• 20 sec side planks each side

 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

Paralletes

• Dip skill work( body position)
• 3 dips x 3 sets
• shoot throughs with hips high
• 5 x 3 sets of push up shoot through then 5 dips

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

WORKOUT: As Practice

12 pull ups
12 dips
12 DB cleans

Row 12 cals sub 200 M run

9 Pull ups

9 Dips
9 DB cleans

Row 12 cals sub 200 M run

6 pull ups

6 Dips
Db Cleans

Row 12 cals Sub 200 M run

3 HSPU

3 Dips
DB cleans

Row 12 cals sub 200 M run