Saturday 6/30

We are working skills not having a complete workout especially since Saturday Team WOD will be a good one.

Flexibility 5-7 minutes

For those who do not do the Team wod I will  have a dynamic Warm up on the board

Pistols Progressions:
*Set up
*5 candlestick to two foot stand
*5 candlestick to single leg/or single leg lower to candlestick
 If your legs can handle it we can work a few banded or free standing 3 sets of 5 concentrating on form.

Front and Back Lever work: This will all be done banded this is a complete core workout!

For those of you who have never done these before I will start you with some inversions on the rings and get you used to where you are first.

Skills Work for June 16th

Handstand Push Ups

Warm Up: 3 Rounds of:
5 push ups
10 shoulder pass throughs
10 second hollow body hold
10 M crab walk

 Hamstrings and wrists stretches

Review HSPU body mechanics

Skills Work:
3 sets 5 HS shoulder shrugs against the wall
3 sets 5 HSPU on a Box or Floor
3 sets 5 HSPU- these need to be slow strong sets looking at form breaks in rib cage and elbows

**You are doing a push press of your body weight-but upside down! Good form is essential to success! These can be spotted, banded or done to ab mats.

Advanced people can work their last set on pirolettes or as a free standing HSPU as a challenge.

Cash Out:

3 sets 10 Toes to bar or knees to elbows- Building core strength



http://www.youtube.com/watch?v=OxCwNJOjLbA

The Muscle Up

5-7 Dynamic Warm up
Flexibility and Core strength

Quick warm up and review of:
3 static 10 sec holds on rings
3 sets of 5 dips (can be banded)
3 sets of 3 dead hang chest to ring pulls ( this can be done with feet on the floor)

False grip review:

The Muscle up: Just too dang much to write about.

We will work it at various levels dialing in getting to the sweet spot when turning it over.

Can stay at
*Level 1 feet firmly planted on the ground
*Level 2- Banded with full ROM 

Those who are truly ready we can work on the swing with a false grip and give it a go on the full set of rings!

Handstands, Free Handstands, and HS Walking

May 5th

Depending on who turns out for this will determine what we get to.

This lesson is designed for ALL skill levels. Handstands are something you need to do hundreds of, maybe even thousands to get the hang of it. Come  in and get some practice in.

2 rounds- partner up
Hollow/superman rocks -10
shoulder stretch  
wheel barrel walk- forward and backwards
Light as a feather- core control!
Wrist stretches

Lets roll! Learning to fall safely quick review of how to bail

3 sets  walk outs
3 plank to partial handstand hold 5 sec on a box
Blocking drills- get the hang of locking out those elbows
3 sets of 3 wall climbs with shoulder shrug at top HOLD

10 minutes of handstand work:
To a wall - working pulling away actively
Free standing with a partner- time the holds or try to hold longer tighter etc than your partner.   

For those of you who are ready to walk or practice turning or pressing up to HS I would be more than happy to help you with that.

Below is what awaits you.... not really but amazing what can be done in a handstand.

4/21/12

Pistols and Basic Rope Climbing technique:

Dynamic Warm-up:
2 rounds
100M running Jump rope
5 L-leg raises
5 hollow roll to in and out sit ups
5 shoulder dislocates

Lunge stretch for Hams and Quads

Pistols Progressions:
*Set up
*5 candlestick to two foot stand
*5 candlestick to single leg/or single leg lower to candlestick

7-10 Min Work Banded(L1)/ to Box(L2) or full depth pistols

Rope Climbing
*Hang test
*locking Feet
* Learning the "J" hold

GWOD 4/14

Stretch and Flexibility for Wrists and shoulders

Mastering the hollow hold for core strength

We will be working on the rings today!

All of these moves will be with the support of a partner or two:

3 sets Skin the Cats to toe touch
3-5 Inverted holds- 10 seconds

Front Levers : These will all be done with various sized bands to gain some core control and strength.

All skill levels are welcome to come try out some new skills!  

Hold IT!

Warm up: Two rounds
20 single unders
5 Hip openers each leg (pistols with ankle on opposite leg lower body to horizontal)
5 side plank walks

Work on core and shoulder stability:

L-Holds 15 seconds on 15 second rest x3

         Choose from - rings, piralettes, or floor (whole body lifts in L hold off ground)

Complete 3 in and out situps to hollow hold then roll to superman, 2 each side, x 3 sets rest as needed -        this will make a total of 12 sit ups each set.

Handstand holds- 20 sec on 10 second rest 3 rounds. face or back to wall
               If you are new to Handstand and worried, try putting your feet on boxes or varied heights, or     place your hands on the floor by a wall and just kick ONE foot towards the wall gently keep elbows LOCKED and hands at shoulder width until you get the feel of it..      

Our next gymnastics classes will not be until April-14 due to my surgery coming up this week!  I am excited to say we will also have Mike Dillon one of our new trainers helping me out.