Muscle up progressions and skill work

Dynamic Gymnastics Warm up: Shoulders, wrists, Hips

Shaping:

• Hollow hold
• Arch Hold
• Grip- and taping of hands/wrists

Warming up 3 rounds:

3 Pull Ups- strict clusters of 1.1.1 are fine

3 Push Ups- elbows IN

3 pvc pipe dislocates

Can you dip on rings? 

• Holds on rings- elbows locked out, thumbs facing forward rings in proper alignment
• 3 sets of 2 low dips on rings/ or bar

False grip and the pull to ribs:

• False grip review and taping 
• 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
• Scaled can use bands for the transition as well
• Muscle up rigging strict (weighted- adv)
• Boxed turn overs for explosive hip recruitment- plates to higher box

HIGHER RINGS:

• Establish false grip wiggle fingers
• Establish grip and hanging hold 5 seconds
• Strict pull on high rings

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

Pistols and Ring dips

Warm Up; 3 minutes of
25 single unders
5 Hip openers
5 inchworms ( press ankles down)
5 hollow hold to superman rolls

Flexibility:
30 seconds of each: x 2 sets

• Straddle hold
• Pike hold
• butterfly hold
• R/L calf circles

Skill Strength: 3 sets of:

• 8-10 hollow rocks
• 3 candlestick tuck jump or stand up 1 or two feet
• 10 calf raises on each leg
• 5 PVC dislocates

Focus Work:

• Pistols:
• To a box
• with a band
• On a box
• Full depth
• Dips:
• 15 sec holds at extension x 3 sets
• 3 count lowering with a band hold at bottom drive up (32x1)- use lightest band possible-3 reps
• full ROM- eyes at the horizon tricep horizontal to floor

WOD:

EMOTM for 6 min:

• 3-4 ring dips- modify as needed

then,

3 rounds for practice NOT time

• 5 Pull ups-strict or 10 Ring rows(Lifestyle)
• 10 pistols- 5 ea leg. modify as needed
• 10 "V" snaps
• 25 Double unders/50 singles

Kipping Pull Ups and Toes to Bar

Warm up: 3 sets of:

• 100 M run
• 10 Hollow rock
• 5 shoulder dislocates

Shoulder stability and core strength

• A1: 5 KB windmills each arm x 3 sets rest 45 sec
• A2: 20 sec arch hold x 3 sets with PVC in hands
• A3: 30 sec hanging hold x 3 sets
• A4: 6-8 'V' snaps x 3 sets

Skill Work for Kipping:

• two positions of the Kip
• the tap swing for the kip
• Hand release for that moment of weighlessness
• Putting it all together

Adding the Toes to Bar mechanics

• Strict toes to bar or best attempts
• knees to chest with quick kick
• full ROM straight leg Toes 2 Bar

WOD: OPTIONAL on own time;

 7 Min EMOTM:

• 4-6 Kipping pull ups immediately into 4 Toes 2 Bar

Alternate

 7 minutes EMOTM

• 3-4 strict pull ups ( banded Ok ) with 4-6 knees to elbows

Muscle Up progressions

Muscle Up Progression work:

Warm Up:
 3 sets of:

• Running jump rope 50 M
• 10 Hollow rocks
• 5 push ups with 1 sec pause at the bottom
• 10 sec Ring holds

Strength building:

• The pull: False grip to chest pull from Knees 5 reps x 3 sets rest 1 min
• The dip: ( bar at first ) 3-5 reps @ 32x1 x 3 sets
•  Ice Cream makers - 3-5 reps x 3 sets band as needed

The Transition:

• Standing pull throughs
• Feet on a plate( or two) 3 reps X 3 sets
• Feet on a Box- varied height based on skill

The Swing:

****I would like people to have the strength to perform MU strict before turning over a dynamic MU but learning to swing alone is helpful for later if your not strong enough yet.****

Strict Muscle Up:

• High rings or Ring thing depending on ability.

If you want to do a Workout after class here is a nice little one:

EMOTM:12 Minutes

• Min1: 2 Muscle Ups
• Min 2: 8 T2B
• Min 3: 4-6 HSPU

Modified:

• Minute 1:4 Chest 2 Bar/kipping pull up
• Minute 2:8 Toes to Bar/ knees to elbows/ v- sit ups
• Minute 3:8 piked HSPU or on a box

Core strength, Handstands and Handstand Push ups progressions

"Successful trainees are those who take gradual, consistent steps on the path towards long-term growth by prioritizing quality and mastery". Coach Sommer, the founder of Gymnastic Bodies, likes to compare this shift in mindset to the difference in maturity between a child and an adult.

I saw this quote today and thought, how many of us are really ready to make this "shift in our mindsets." I am assuming we are ALL still children at heart as we like to play, jump, laugh and go to VBC but, are we adult enough to make good decisions for our well being.

We all want the "Ohh Ahh" moment when we achieve some personal goal or a PR we set out for ourselves but sometimes we rush into it and end up with the "Oh No" moment instead.That's when we realize we have pulled or strained something because we were too impatient to put in the time to properly prepare our bodies.

It's real, this struggle within all of us. Daily, I have to mentally check in with my ego. I say I don't like to compete and I do very few competitions. Well, that is to say I do not sign up for competitions at an event but each and every day I compare myself and am competing in the gym. I look at other women's bodies, strengths, endurance, what times they did the workout in, what weights they chose.  Many times I know my body is breaking down and I should just work that weakness and strengthen my joints but then that little voice inside of me says... Oh just do it, just suck it up and get through this one workout.

Sometimes we need to step back and see WHY we are doing it or maybe not doing it. I hope that we can as coaches help you see the importance of stepping back and evaluating and listening to your bodies. We expect quality movements and this takes time, but creating this balance in your workouts is a wonderful thing. I believe in this train of thought. I may sometimes be reluctant to do that 30 minutes of shoulder stabilizing or core work but boy to I love it when I can hold up that heavy weight and say, "Damn that felt good, I felt strong". So most days you will see me grumbling a bit as I do some hollow holds, use the crossover symmetry and take a few extra minutes to foam roll.

So take a moment and appreciate the way our programming is set up to help stabilize joints, to slowly mold our bodies into things we want them to achieve.

Come to those extra classes and ask for some help stretching those tight joints or help in gaining some range of motion that may limit you in doing a skill properly. Your bodies will thank you for it. Then in most cases you will have the chance to say Ohh Ahh I did it!! many many times in the future. 

So... the reason for my little rant is that on Sunday we will be having gymnastics class. I am going to spend the first few minutes doing some partner stretches and there may be a moment when I stretch you.( yeah I know some of you love and hate this!) Then we will work a few solid gymnastics core movements to strengthen our whole bodies.

you may recognize them...

1. Hollow Holds- working our anterior core
2. Arch holds- working that posterior chains using the glutes and Mid back
3. Chin over holds-The key here is that training your strength endurance at slightly lower intensities builds more than just muscle. Your connective tissue needs longer to adapt, and as such you should spend time mastering the bent-arm chin hang before moving on to more advanced (and potentially injury-inducing) pulling movements such as muscle ups and rope climbs.
4. Standing Pike stretch- helping to assess flexion through the hips and those with tight Hamstrings may struggle here.

Followed by Handstands and Handstand push ups in a progression of achieving the strength to safely do them.

Come it'll be fun, and you might even feel a little better in the process.

-Heather

**Thank you to Breaking Muscle for providing some information for this blog

Kipping skill work for Pull Ups and Toes to Bar

 Warm up 3 rounds:

• 100 M run
• 10 OHS with PVC
• 10 Dislocates
• 3 strict T2 Bar attempts

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
• PVC pulses

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. Using the kipping mechanics to do the Toes to bar.

Skill Practice WOD:

5 toes to bar- strict ot kipping

10 deadlift moderate weight

5 kipping pull ups

25 double under or singles

Gymnastics Strength and Pistols

Gymnastics Class- Sunday, May 17th



Warm up:
 3 rounds of:

• 20 single unders
• 20 sec HS Holds
• 10 Hollow body in and outs
• 15 Calf raises ea leg

Mobility :

• Straddle stretch hold 20 sec x 2 sets with partner
• Shoulder Partner stretch three ways
• Ankle stretches Wall and banded

Skill Focus: Pistols

• On a box 3 reps three sets each leg
• Banded or with a plate
• Full ROM pistols on the floor

WOD: 3 rounds for time of:

• 250 Row or 200 Run
• 10 pistols each leg- scale as needed
• 5 OHS or Goblet Sq if limited in squatting mechanics
• 5 STRICT Pull Ups or 10 Ring rows for scaled option