Muscle Up Progressions

You can have a great pull up and super dips and still not have a muscle up. You need to know how to transition from one to another. It happens in the blink of an eye and your body needs many, many and a few more repetitions to begin to understand where it needs to go and get there quickly! We will spend a lot of our time moving slowly through these transitions not under load or very little load.

Warm Up: 2 rounds of:

• 25 jump rope- doubles
• 5 broad jumps
• 5 dislocates
• 5 pull ups

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Shoulder distraction with bands

Wrist stretches

Skill Work:

• ring holds 3 sets of 20 sec holds thumbs out
• ring or bar dips 3 sets of 2 LOW dips
• False grip pulls

Transitions:

• Seated
• seated with press out

Muscle Up:

• Low rings
• feet in contact with floor
• Feet on a box with dynamic transitions
• High Rings
• Tap swings
• Tap swings with pulls
• IF READY- Muscle up High rings- strict initially then with momentum

Handstands of all types

17.2 is done!! Well for most of us and its time to look forward to what might be waiting ahead of us.

 There is a high probability that some sort of Handstand will be there. SO I decided that it would be nice to revisit the Handstand and then a few other Handstand options ending in a workout including the Handstand Push up.

Warm Up: 3 rounds of:

• Jump rope 30 sec double or singles
• 3 inchworm push ups
• 5 shoulder dislocates

Stretch:

• Hamstrings
• wrists
• Shoulders

Review Handstand Shapes:

Skill Sets;

A1:15 sec wall facing Handstand holds x 2

A2: Partner Wheel barrel walks 2 forward 2 backwards x 2

A3: Wall facing Shrugs 5 shrugs x 2

Handstand Push ups:

2 reps x 4 sets rest as needed- strict preferred on feet a box with Ab-mats or stand alone. This is to establish How you will do your workout.

Workout:

2015 Opens workout:

15 minute time cap:

3-6-9-12-15-18-21 

Power Cleans 185/125

Handstand Push ups

********All movements can be scaled!!!!

Handstand Push Ups

Now that we have 17.1 workout in the books its time to work on another skill we might see in the Open....

Handstand Push Ups! YEAH!!

Warm Up: 3 minutes of either jump rope skill work Assault or row. then,
3 rounds of:

• 5 shoulder dislocates
• 5 pausing air squats- frog to walk out push up
• 15 Handstand Hold
• 3 Broad jumps

Mobility:

Pec Minor- smash with lacrosse ball 2:00 min

Foam roll Lats 2-3 min and Thoracic Spine

Shoulder distraction 1:00 each arm

Skill Work:

• Free standing Handstands
• Working on the tripod stand
• ON a box learning the body position of the HSPU

then,

• Establish ability level for the HSPU with Abmats against wall
• Kipping Mechanics for the HSPU- for those who demonstrate the strength on strict

WORKOUT: 10 MINUTE Time Cap

Asending Ladder of:

Handstand Push Ups: 1,2,3,4,5,6,7,8,9.......

Power Cleans:             2,4,6,8,10,12,14,16,18..... @ 95/135, 115/175 

Double Unders:           5,10,15, 20,25, 30,35.....

Kipping for Pull Ups and Toes to Bar

Warm up: 3 sets of:

• 30 Single Jump rope or 15 doubles
• 5 shoulder dislocates
• 5 dive bombers

 Foam roll and active stretch Shoulders and wrists

core strength:

• A1: 20 sec arch hold x 3 sets with PVC in hands
• A2: Arch to hollow transitions- rolling
• A3: 6-8 'V' snaps x 3 sets

Skill Work for Kipping on the bars:

• two positions of the Kip
• the tap swing 
• PVC postioning for the push away
• Hand release for that moment of weightlessness

Trying out Banded Kipping Pull Ups:

• Pull Up strict then push AWAY to help with connection 
• Putting it all together

Adding the Toes to Bar mechanics

• 3 sets of 3 strict knees 2 elbows or toes 2 bar
• knees to chest with quick kick
• full ROM straight leg Toes 2 Bar

Optional Workout:

EMOTM:15

Min 1: 2 strict 3 kipping pull ups

Min 2: 10 sit ups

Min 3: 10 Deadlifts (Moderate weight)- 185/135, 155/115, 135/95 - (can do KB DL)

Handstand Push up skill work then 12 Days of Holiday Fun workout

We will do about 20 minutes worth of skill work on the Handstand push up after warming up than plan to get a sweaty!

Warm Up: 3 minutes of either jump rope skill work Assault or row. then,
3 rounds of:

• 5 shoulder dislocates
• 15 toe raises each leg
• 5 pausing air squats
• 20 Handstand Hold

Mobility:

Pec Minor- smash with lacrosse ball 2:00 min

Foam roll Lats 2-3 min and Thoracic Spine

Shoulder distraction 1:00 each arm

Skill Work:

• Free standing Handstands
• Working on the tripod stand
• ON a box learning the body position of the HSPU

then,

• Establish ability level for the HSPU with Abmats against wall
• Kipping Mechanics for the HSPU- for those who demonstrate the strength on strict

WOD

Today we will be getting a chance to try out all of the skills have worked all year in one nifty workout!

 Twelve Days Of gymnastics skills

RX'd                         Scaled

1.Wall Climb            1. plank hold( 20 sec)

2.Dips                      2. Parallette dips

3.Pull ups                3. Ring rows

4.Pistols (2 ea leg)  4. to a box

5.HSPU                   5. HSPU on the floor or shoulder taps

6.Wall Balls             6. Wall Balls scaled weight and size

7.Dbl Unders           7. single unders

8.Burpees                8 Burpees

9.Toes 2 Bar            9. Sit ups/ knees to elbows

10.Push Ups           10. Banded push ups

11.Air Squats          11. Air squats

12. BoxJumps         12. Box jumps low height or step ups

It will go just like the song...

1...2-1....3-2-1....4-3-2-1....5-4-3-2-1  until you hit 12!!

******people can scale some, none or all of the skills just have fun!

Sunday Nov 27

Muscle Up Progression

Warm Up:

• 25 jump rope- doubles
• 5 broad jumps
• 5 dislocates
• 5 pull ups

Shoulder Mobility:
Arm Bar stretch 45 sec each side

Lat and Trap smash with tennis balls 1 min each side

Shoulder distraction with bands

Wrist stretches

Skill Work:

• ring holds 3 sets of 20 sec holds thumbs out
• ring or bar dips 3 sets of 2 LOW dips
• False grip pulls

Transitions:

• Seated
• seated with press out

Muscle Up:

• Low rings
• feet in contact with floor
• Feet on a box with dynamic transitions
• High Rings
• Tap swings
• Tap swings with pulls
• IF READY- Muscle up High rings- strict initially then with momentum

Kipping Pull Ups and Toes 2 Bar

Warm up: 3 sets of:

• 30 Single Jump rope or 15 doubles
• 5 shoulder dislocates
• 5 dive bombers

 Foam roll and active stretch Shoulders and wrists

core strength:

• A1: 20 sec arch hold x 3 sets with PVC in hands
• A2: Arch to hollow transitions- rolling
• A3: 6-8 'V' snaps x 3 sets

Skill Work for Kippingon the bars:

• two positions of the Kip
• the tap swing 
• PVC postioning for the push away
• Hand release for that moment of weightlessness

Trying out Banded Kipping Pull Ups:

• Working the push AWAY to help with connection 
• Putting it all together

Adding the Toes to Bar mechanics

• 3 sets of 3 strict knees 2 elbows or toes 2 bar
• knees to chest with quick kick
• full ROM straight leg Toes 2 Bar

Optional Workout:

EMOTM:12 min

Min 1: 5 pull ups

Min 2: 10/8 Cal Row

Min 3: 10 Deadlifts (Moderate weight)- 185/135, 155/115, 135/95