Saturday 2-24 GWOD

A:Shoulder flexibility and mobility work

B: Muscle up skill work and transitions 10 minutes

C: 5 Rounds NOT FOR TIME:

2 Muscle Ups or 3 Muscle up transitions
5 Strict Pull Ups
10 T2B
10 Shoulder Taps Chest to wall

Rest 1 minute between rounds

Gymnastics WOD 2/3/13

Agility Warm up 3-4 minutes:

Roll in- High skip -Mountain climbers- Ladder- Frog jumps-Lunge with arms back and up

Skill Work- 

• Rope Climb- “J” hold
• OHS

10 minutes of strength and Core work:

Over Head Squats:  5 @ 60-70%, 3@ 85%, 2 @ 90, then 3 heavy attempts- rest as                                               needed between sets.

WOD: AMRAP in 15 of:

1 Rope Climb

5 HRPU- hand release push ups

10 Air Squats

15 Double Unders- or  40 single unders

Cash Out:

5 minutes: Upper back smash with ball and plates, ball with internal rotation stretch

There's something about MARY.......

Warm Up: 2 minutes of Jump rope work

Dynamic mobility; 5-7 min Focus on Wrists, Shoulders and Quads

Skill review:

• Handstand Push Ups
• Lifestyle-3 sets of 3 Pike push ups on floor or box
• Fitness-3 Handstand Holds hollow body shape :15 sec each
• 2 HSPU at each height establishing lowest abmat height - start with 3 abmats, 2, then 1 or none no more than 6 attempts. 
• One Legged Squats
• Lifestyle-2 each leg x 3 sets rest :30 seconds between establish box height or band needed
• Fitness- 2 pistols(one- legged squats) each leg dialing in form- try from candlestick or counterbalanced

MARY:

AMRAP in 20 minutes of:
 5 Handstand push ups
10 One Legged Squats- 5 each leg
15 Pull Ups

Lifestyle:
5 HSPU on floor or Box
10 Pistols to high box or banded
15 Negative Pull ups

Fitness:
5 HSPU - 1-2 ABMats allowed
10- Pistols candlestick or counterbalanced
15 Pull ups can be banded or kipping

RX'd:
5 HSPU to floor or on plates to 1 ABMat
10- Pistols- 5 each leg
15 pull ups

Saturday January 12th

We will have two 15 minute gymnastics skill session on Saturday at the start of the 9 am and 10 am class.

I will cover the TRANSITION only of the muscle up. Including the most important parts...

1: False Grip
2: Elbows IN
3: Pulling to the sturnum
4: NOSE to Toes into the low dip position.

We r not worrying about the dip and pull up as separate parts but the turn over.

The muscle up is astonishingly difficult to perform and unrivaled in building upper body strength. This movement gets you from under things to on them!! Let your imagination run wild with that!


See you all in the morning. and YES this will be scaled to all levels....

Coach Heather

Saturday 9am and 10am Gymnastics Skills

Ring Holds and Ring Dips

There will be a mini 15 minute skills session at both the 9am and 10am class tomorrow.

A: 2 -15 second ring holds hands at 11 and 1

B:  Can you increase the load while holding? 

• 3 -10 second holds with tucked or piked legs

C: Ring dips- Hands turned OUT to 11 and 1 for entire range of motion

• 3 sets of 5 with tempo 2 down, HOLD AT BOTTOM for 2, then straight up, hold at top for 1, rest one min between sets.
• Scaled is done banded. 

Muscle Up Progressions

Warm Up:
2 rounds:
30 fast feet jump rope
10 Shoulder lateral lifts
3-5 hollow body rocks to fast sit up- think about arm transition
5 Indian push ups

Wrist stretch and shoulder stretch on bar

Skill Work:

• 3 strict Pull ups + 3 Kipping pull ups x 3 sets
• 3 Dips x 3 sets- HOLD AT THE BOTTOM for 10 then push out of it
• False grip hold on bar :10's x 3

****scaled would look like this:

• 3 banded pull ups working negative + 3 jumping working negative count of 3 down
• 3 banded dips or on parallettes
• False grip holds- on rings getting used to position

B: Transitions to Muscle up- (I will be going over how to do these skills)

• 3 jumping muscle ups x 3sets- on parallel bars 
• 3 sets of 3 sternum to rings- working a good tight swing
• scaled will work these banded on low rings

10 minutes work on ONLY TRANSITIONING

• This is from open body on the bands to the low dip only
• Also we will look at jumping to the low dip as another option
• scaled can do the transition with majority of the weight on the feet for the entire movement

C: Muscle Ups:

• For those of you who are ready we can take it to the high rings for a few Muscle ups. I will be able to spot these ONLY for those who can transition with little to no problems.

Working On The Parallettes Nov 10, 2012

Warm Up and Stretch out:

Shoulder Stability and Core Strength development:

• 2 sets of 10 banded sword pulls
• 2 sets of 10 return the sword ( yeah this name is made up!)
• 2 sets of :15 sec hollow hold with 5 hollow rocks - keep your shapes held!

On the parallettes we will work:

• Plank Position holds- push ups and pass throughs- together at my count-( Can be Modified)  
• Dips with shoulders back and retracted elbows tracking back and close to the body
• 3 sets of 7-10 reps with 60 sec rest between sets

Rings:

• Holds 
• Banded dips or unassisted- learn correct shoulder and body positioning

Skill work: 4 Rounds of  below for FORM

• 1- :15 sec L-hold on Paralettes
• 5 Dips rings or other
• 5 Push up Pass through on Paralettes
• 20 Dbl unders or 40 single under work

Here is a video of the pass through with out a push up at the beginning to give you an idea of one of the things we will cover.

http://youtu.be/9eu8YS4fwVc