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

Muscle Up skill work

Warm up: 2 rounds of

• running jump rope
• ladder drills
• 5 dislocates
• 5 inch worms with down dog

Mobility- Wrists and shoulders

Skill warm up with 3 rounds of

• 3 push ups
• 3 pull ups
• 10 sec ring holds

Transitioning the Muscle Up:

A1:False grip pull to chest 3 reps x 3 sets

A2: hip openers on floor 3 reps x 3 sets

On the rings: 5 stations where we need to each work several times

• Working the hip open to support on floor
• Banded transitions to press out 3-5 reps rest as needed
• Feet on box to transition
• the swing plus the pull to the hips
• ring thing 3 reps ( scaling up with weight)

High ring muscle up attempt:

• Each person who can  do a pull up will attempt 1-2 strict muscle ups with assistance
• IF person can transition well we will add the kip into muscle up with/ without spotting

Handstands, HSPU and some kipping technique

Obstacle Agility Warm up:
Forward roll----Bear Crawl---Hurdles---touch the floor.......

Mobility- Shoulders, wrists and Hamstrings

Skill Warm up: 3 min

Handstand Holds 15 seconds
5 scapula Push ups
Hollow Holds 20 seconds

Handstand Push up Progression work:

• Tripod Stand- establish correct ROM
• Pike Push up
• HSPU on Boxes
• HSPU to Ab-mats

Kipping HSPU Progression

• Hip extension on floor
• Hip extension up wall
• Kipping HSPU controlled lowering!!

WOD

"Skinny" Diane

15-12-9 of:

Handstand Push Ups- any variety or level

Deadlifts 225/155 (rxd),185/125, or 155/105

Cash Out:

STRETCH

Dips and some paralette work Sunday March 22

Obstacle Warm up!!

Shoulder Stability and Core Strength development:

• Scap retractions 10 reps x 3 sets
• Establishing the hollow body 3 sets 10 sec holds
• 5 KB windmills on each side x 3 sets

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

•  If we have time we might do a few tuck ups to inverted holds on high rings for fun ;0)

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 and back)
• 25 Dbl unders or 50 single under work(beginners)