Saturday, January 20, 2018

Kipping Drills and Skills for Pull Ups and Toes to Bar



Warm up: 3 sets of:
  • 30 Single Jump rope or 15 doubles
  • 5 shoulder dislocates
  • 5 dive bombers straddle walk out 
 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 2 each way
  • A3: 6-8 'V' snaps x 3 sets can be done with a pvc pipe
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: "Cindy- scaled"

10 Minutes as many rounds as possible
  • 5 pull ups
  • 10 push ups
  • 15 air squats

**we can modify this as needed 

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