Saturday, June 10, 2017

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