Pull Ups- Strength, and Kipping maybe a little toes 2 Bar

Depending on the level of athletes we get I will cover different aspects of the kip. This could include- banded, traditional kipping and butterfly kipping.

Warm up: 3 sets of:

• 30 Single Jump rope or 15 doubles
• 5 each side bridge turn overs
• 5 dive bombers straddle walk out 

Shoulder : arm bar, pec stretch and wrists and arm circles

shoulder and core strength:

• A1: 20 sec arch hold and hollow holds x 3 sets with PVC in hands
• A2: Hanging shoulder shrugs 6-8 reps x 3 sets
• A3: Bottoms Up KB  walk down and back x3
• A4: pull ups- 2-3 reps strict either assisted or unassisted x 3 reps (scaled is negatives)

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

If there is a time or need we will go over toes to bar OR the mechanics of Butterflying unweighted.