Friday, April 5, 2019

Pull ups- Shoulder strength core strength and kipping.

Depending on the level of athletes we get I will cover different aspects of the kip. This could include- banded, traditional kipping and the tapping motion for toes 2 bar.

Bike 3 min then:Warm up: 2 sets of:
  • 30 Single Jump rope 
  • 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 bosu balance hollow hold x 3 sets ( alternate KB sit up to overhead extension)
  • A2: Hanging shoulder shrugs 6-8 reps x 3 sets
  • A3: single arm  KB  windmill 5 sec each arm x 3 sets
  • A4: 1-2 strict pull ups x 3 sets
Low Bar work:
  • Unweighted- working the push away in the kip 5 reps x 3 sets of each style
Skill Work for Kipping on the bars:
  • two positions of the Kip HOLD each hollow and tight arched 10-15 sec
  • the tap swing - tight body!!
  • Hand release for that moment of weightlessness- the moment of the pull.
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 interest we will go over toes to bar- very similar "tapping" motion