Muscle Up Progression 7-28-13

Muscle Ups

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

Wrist stretch and shoulder stretch with band behind back or on the floor both hands at base of spine

Skill Work:

• 3 strict Pull ups + 3 Kipping pull ups x 3 sets 
• 3 Dips x 3 sets- HOLD AT THE BOTTOM for 5sec. then push out of it (scaled can be done on parallettes)
• False grip hold on bar :10's x 3

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

• 3 ring row with false grip x 3sets
• 3 sets of 3 ice cream makers- Banded- this mimics the range of shoulder motion
• Transition with a band to low dip

10 minutes work on ONLY TRANSITIONING

• This is from open body on the bands to the low dip only
• 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 problem on the low rings
• For people who are already doing muscle ups but cannot connect I can look to see what form might be breaking down.

GWOD for July14

3 Min Zone 1 work- Gymnastics Obstacle
+
3 rounds:
5 Dislocates
5 hollow rocks
5 Arch rocks
5 L- raises

Shoulder mobility with partners

Skill Work: 10 Minutes

•  Handstands Holds -L1
•  Handstand Tap -L2
•  Handstand Push Ups- L3

If you are new to Gymnastics you will do holds then Taps and HSPU all modified

WOD:

2 Rounds 1 minutes Work 1 minute Rest of:

• HSPU
• Rope climb (or rope pull from back to standing)
• Air Squats
• Double Unders (attemps and singles if necessary)
• Toes 2 Bar ( Adv ) or sit up variation

Dips!! Sunday June 16th

Obstacle Warm up!!

Shoulder Stability and Core Strength development:

•  Grab a Dynamax Ball- Plank holds 3 sets 20 seconds
• 2 sets of 10 banded sword pulls

Mobility:  

·         Shoulders (on the bar) , 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. 

WOD: AMRAP in 10 minutes

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

Kipping.. Kipping Swing, Kipping pull ups!!

Sunday June 2

I. Warm up 3 rounds:

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

II. Kipping Positioning

• Hollow Holds
• Hollow rocks 
• Superman

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

Kipping pull ups/ring rows(newbies)

Box Jumps

Sunday Mother's Day Workout!

5 Min DynamicWarm Up:

• Row/Run 100 Meters
• 3 candlestick tuck jumps- modified no tuck jump
• 5 inch worm push ups
• 5 air squats

A: Skill Work : PISTOLS and there progressions

B: EMOM for 8 minutes

2 Handstand push ups- these are done for QUALITY!!!! no elbows out

C: MetCon
5 Rounds of

• 10 Box jumps
• 10 Pistols (5 each leg- these can be scaled)
• 10 Toes 2 Bar- modified is tuck up with 3 count on the lowering

5 minutes active foam rolling/tissue work

Sunday 5/5/13

Focus for today it is the Hand Stand Push Up!!

I think I heard mention that it would be in the Garage Games so I will spend a good 10-15 minutes going over mechanics of this skill and it will be in the WOD at the end:

Dynamic Warm up and Mobility

Skills Warm up:

• Single leg in and out holds
• Plank Shoulder shrugs
• Plank hand taps 

Focus Work:

•  Handstand Push Up

WOD: 7 rounds of

• 100 M run
• 10 weighted squat jumps (can be done without wt)
• 3 HSPU 

THEN,

• 50 Double unders

Sunday 4-21-13

How tight is your core?

Dynamic gymnastics warm up: 3-5 min

Gymnastics Strength work:

• 3x10 Tuck in and out from hollow
• 3x5 Handstand shrugs and shifts to ea side(back and wall facing)

Skill work: Front Levers

Metcon WOD

5 rounds  of:

• 16 shoulder taps (8/8) chest facing wall or on box
• 5 front levers (use a band that makes it challenging)
• 25 Double unders/60 singles

Mobility:

• Pancake stretch- 1 min
• Pike stretch- 1min
• Butterfly stretch- 1 min

* can partner for all mobility to increase intensity