Pull ups and rope climbs

I. Warm up 3 rounds:

• 100 M run
• 10 OHS with PVC
• 10 Dislocates
• 3 Bridge ups

II. Kipping Positioning

• 20 Sec Hold x 3 sets
• Superman Holds with PVC
• 5 Hollow rocks x 3 sets 
• 5 Superman Rocks x 3 sets

III. Partner Work

• 10 sec shoulder retractions x3
• Dead Hang pull up - or attempts
• 3 of 5 sets of swing stops
• 3 hand releases
• Partner spotted kips.
• For those who are trying to connect I will cover the transition.

IV: Rope Climbs:

• Hang test
• Locking your feet
• Learning the "j" hold
• Modifications to hollow pulls

WOD: AMRAP in 12 of:

1 rope climb- 15 ft

10 HRPU

run 200 Meters

Scaled

5 Kipping pullups/ strict

10 Push ups or banded push ups

run 200M 

Handstand Push ups with a side of pistols

Obstacle warm up:

• Hurdles
• Crab Walk
• Soldier walk
• Inch worm

Skill set Warm Up: 2 Rounds

• 5 hollow rocks
• 3 Candlestick stand ups-two or 1 leg
• 3 PVC pipe dislocates
• 3 PVC pipe presses

Focus Work: Handstand Push Ups

• Shoulder taps
• Side shuffle
• Frog stands for Hand and head placement
• Picking a level to do your HSPU

1. Pike
2. Box
3. Ab-Mat/s
4. Floor

Review Pistols: Shin angle and quad tension

• To a Box
• On a box
• Rx'd

WOD: 10 minutes of

• 2 HSPU (scaled as needed)
• 4 pistols each leg
• 6 Box jumps ( step up L1)

Cash Out: 3 Minutes Max double unders

Sunday July 13th- Ring and Paralette Work

Dips!! Sunday July 13th 

Obstacle Warm up!!

Shoulder Stability and Core Strength development:

• Front Lean rest 3 sets of 10 reps Scap retractions
• Establishing the hollow body 3 sets 10 sec holds
• Plank hold with single leg raises 3 sets of 5 each leg

Mobility:  

• ·         Shoulders (with pvc), wrists and triceps

Paralettes:

•  L-Holds tight core engagement
• 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:

·         ***Goal Keep rings still and eyes looking at the horizon

·                       Dipping with correct shoulder placement

•          2 -15 second ring holds hands at 11 and 1

·         Can you increase the load while holding? 

•         3 -10 second holds with tucked or piked legs

·         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. Or on bars banded or not banded

WOD: AMRAP in 10 minutes

• 5 Dips rings/scaled is banded on rings or on Paralettes 
• 5 Push up Pass through on Paralettes  (Beg.can work just the pass through)
• 25 Dbl unders or 50 single under work(beginners)

Muscle up strict progressions 6-22-14

We did this in November and several people were very close, gymnastics is a numbers game you need to put in a LOT of reps to get your body to create muscle memories and good movement patterns. Lets do this!

I will be giving a clinic style class on Muscle ups. We will be going over lots and lots of ways to do transitions for the muscle ups and will hopefully have a few success stories by the end of the day.

Warm Up: Dynamic gymnastics style

Shaping:

• Hollow hold
• Arch Hold
• Grip

Warming up 3 rounds:

3 Pull Ups- strict

3 Push Ups- elbows IN

Can you dip on rings?

• Holds on rings
• 3 sets of 2 low dips on rings/ paralettes or bar

False grip and the pull to ribs:

• False grip review and taping ;0)
• Low rings seated on floor, ring pulls with false grip

Transition:

• 3 reps 3 sets of Pike turn over on the floor
• Low Rings- 3 reps 3-4 sets( or more) of the turn over with press out- sitting ON THE FLOOR
•  3 reps 3-4 sets turn over with legs raised at end- Can you wiggle your fingers- NO DEATH GRIP
• Muscle up rigging strict (weighted- adv)

HIGHER RINGS:

• Establish false grip wiggle fingers
• Establish grip and hanging hold 5 seconds
• Higher rings- 4 sets Jumping Muscle ups work getting the head through quickly with elbows in

Full Strict  partner spotted Muscle Up attempts/successes 3 sets of 2 resting as needed

Fathers Day 6-15-14 Gymnastics!

Warm up 3 rounds:

• Roll
• box up downs
• crab walk
• lunge stretch
• ring swing

Circle stretch- 3-5 min

Skill Work:
The Handstand:

• Lunge kicks
• Lunge kick to rolls
• Partner Free handstand holds

Pressing:

• Wall Leans with Foot lift 3 sets of 2 attempts
• Kick to HS then lower count of 3

Handstand Push Ups:

• Tri Pod holds( headstands)
• Tri Pod to Push up or Front lean rest 3 sets of 2 attempts
• HSPU on Boxes with AbMat
• Free standing HSPU from Tri Pod with Partner- STRICT

WOD: 3 rounds 45 seconds work 15 seconds rest of:

• HSPU
• Air Squats
• Dble unders/Single(beginner)
• Sit Ups(L1)/In and Outs(L2)/V snaps (L3)

The Kipping Pull Up

I. Warm up 3 rounds:

• 100 M run
• 10 OHS with PVC
• 10 Dislocates
• 3 Bridge ups

II. Kipping Positioning

• 20 Sec Hold x 3 sets
• Superman Holds with PVC
• 5 Hollow rocks x 3 sets 
• 5 Superman Rocks x 3 sets

III. Partner Work

• 10 sec shoulder retractions x3
• Dead Hang pull up - or attempts
• 3 of 5 sets of swing stops
• 3 hand releases
• Partner spotted kips.
• For those who are trying to connect I will cover the transition.

IV:WOD

21-15-9

Double Unders/Singles-40-30-20(scaled)

Kipping pull ups/banded kipping(scaled)

Box Jumps

Sunday May 4th- Muscle up Progression skills

Muscle Up Progressions

Warm Up:
3 rounds
30 fast feet jump rope
5 shoulder dislocated
3-5 hollow body rocks to sit up- working arm transitions
5 Indian push ups

Mobility:
Two way shoulder stretch on bar
Wrist stretch

Taping wrists ;0)

Skill work:
False grip holds 3 sets of ten seconds each- on bar

•     The false grip puts your wrist over the rings and therefore on top of the ring at the start so no need to rotate it later. 
•     The wrist becomes a hinge. 
•     Thumb on top on fingers

3 sets 5 dips- HOLD AT THE BOTTOM 5 sec- (rx'd/banded) rest 2 minutes between sets)

•         Get comfortable at the bottom
•         Shoulder past the rings forearm should be VERTICAL
•         Can you keep the rings close to the body

3 sets 5 chest to rings  rest 1 minute between sets (rx'd or Banded)

•         Chin IN!
•         Lean back and think rib cage to rings
•         Toes come up and forward

10 minutes working the transition- open body on bands - to deep dip position.

• Banded from the bottom of low rings
• Laying on floor with hard hip drive
• ON the ring muscle up rigging 

·         For those who are consistently successful with the transition the rest of the time can be spent working the muscle up controlled! Full ROM on either the high rings or banded on the low ones.

• Start in a dead hang hollow body position with shoulders glued to your ears
• Hands are turned out and in a false grip
• Initiate movement by pulling your shoulder blades back and down and making your neck long
• Make sure ribs stay down, abs and butt on
• Follow through with a pull and allow hands to rotate freely as you direct your hips towards the rings
• When the pull reaches its peak, transition into a dip by sending the head up and over the rings while raising the toes up
• If done correctly this should look like a sit up done around the rings
• Once in the hole of the dip treat the rest of the movement as a regular ring dip
• Finish with elbows in full lock out and hands with thumbs in the ten & two o'clock position