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