Skill 5 - 10 Minutes:
Double Unders - Practice your timing, even if you're only able to get 1 at a time. If you are very proficient at Double Unders (you can get 50+ almost every time, without a mistake), work your technique for a set or two, then try Triple Unders for a few minutes.
As Many Rounds As Possible in 20 Minutes:
5 Pull-ups (any style)
10 Pistols (alternating)
30 Second Handstand Hold (facing the wall)
**Options**
Pull-ups - May scale up to Bar/Ring Muscle Ups (rep count drops to 3 per round)
Pistols - Use whatever scaling you require (plate under heel, etc.). Pistols will be done on the East side of the gym (the side where the barbells are stored). If it an especially large class, there will be exceptions, but this will be where the majority of you will do Pistols.
Handstand Hold - If you can safely Handstand Walk, you may scale up, and do a 20ft Handstand Walk per round. 10ft down & 10ft back... this is why Pistols are being done on the East side of the gym. :-)
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Bar Muscle Up. Show all posts
Showing posts with label Bar Muscle Up. Show all posts
2014-08-28
2014-08-01
FRIDAY WORKOUT
Gymnastics Skill Work 10 - 15 Minutes
Kipping Pull-ups
Butterfly Pull-ups
Bar Muscle Ups
*We will go over your technique on Kipping Pull-ups first, then, if you are able, we will work Butterfly Pull-ups, and Bar Muscle Ups. Don't miss out, this is a much needed skill session!
Then...
Every Minute On the Minute for 20 Minutes:
Odd Minutes: Hang Power Clean
Even Minutes: Power Clean (from floor)
*Start at 75 - 80% of your 1RM Power Clean. If both your Hang Power, and Power Clean felt good for your last set, you can move up the weight, but make small jumps.
Kipping Pull-ups
Butterfly Pull-ups
Bar Muscle Ups
*We will go over your technique on Kipping Pull-ups first, then, if you are able, we will work Butterfly Pull-ups, and Bar Muscle Ups. Don't miss out, this is a much needed skill session!
Then...
Every Minute On the Minute for 20 Minutes:
Odd Minutes: Hang Power Clean
Even Minutes: Power Clean (from floor)
*Start at 75 - 80% of your 1RM Power Clean. If both your Hang Power, and Power Clean felt good for your last set, you can move up the weight, but make small jumps.
2014-01-25
SATURDAY WORKOUT
Gymnastics Skills Fun! **Bring Long Socks or Leg Sleeves**
We are going to work on a selection of skills and progressions today. Some of these you may feel you don't need to work on, and some you may not want to work on… strangely enough, the ones you dislike are most often the movements and progressions you need to work on the most. Having said that, here is what's on the docket for the day.
Movements/Progressions:
Handstand / Handstand Push-ups / Ring Handstand Push-ups
Rope Climbs
Assisted Bar Muscle Ups / Ring Muscle Up Progression / Strict Ring Muscle Ups
Front Lever / Back Lever
*We will go over these movements, and you will get most of your time today to practice them. Obviously, some of these are more advanced skills than others, but you can still work on progressing from assisted movements, and refining your abilities, so you can eventually move on to the more advanced ones over time. The idea is to Just.Get.Better. :-)
We are going to work on a selection of skills and progressions today. Some of these you may feel you don't need to work on, and some you may not want to work on… strangely enough, the ones you dislike are most often the movements and progressions you need to work on the most. Having said that, here is what's on the docket for the day.
Movements/Progressions:
Handstand / Handstand Push-ups / Ring Handstand Push-ups
Rope Climbs
Assisted Bar Muscle Ups / Ring Muscle Up Progression / Strict Ring Muscle Ups
Front Lever / Back Lever
*We will go over these movements, and you will get most of your time today to practice them. Obviously, some of these are more advanced skills than others, but you can still work on progressing from assisted movements, and refining your abilities, so you can eventually move on to the more advanced ones over time. The idea is to Just.Get.Better. :-)
2013-11-18
MONDAY WORKOUT
Mobility 15 Minutes:
Banded Floss - Ankles & Knees
Lacrosse Ball - Deltoids, Scapula, & Glutes
Take a couple of minutes for any particular area that is specifically bothering YOU, and work it out with a PVC Tube, Lacrosse Ball, or even use a barbell to help mobilize your tight spots.
Conditioning…
3 Rounds of:
1 Minute of Max Effort Toes2Bar
Rest 1 Minute
1 Minute of Max Effort Alternating Pistol Squats
Rest 1 Minute
1 Minute of Max Effort Muscle Ups or Bar Muscle Ups (scale is Chest2Bar Pull-ups)
Rest 1 Minute
*If you cannot accomplish Pistols, do them to a box, or even put a plate under your heel, but make it hard. For the Muscle Ups: select the one you are worst at, then do that one. If you are fairly capable at both, have one of the coaches select for you… :-)
Banded Floss - Ankles & Knees
Lacrosse Ball - Deltoids, Scapula, & Glutes
Take a couple of minutes for any particular area that is specifically bothering YOU, and work it out with a PVC Tube, Lacrosse Ball, or even use a barbell to help mobilize your tight spots.
Conditioning…
3 Rounds of:
1 Minute of Max Effort Toes2Bar
Rest 1 Minute
1 Minute of Max Effort Alternating Pistol Squats
Rest 1 Minute
1 Minute of Max Effort Muscle Ups or Bar Muscle Ups (scale is Chest2Bar Pull-ups)
Rest 1 Minute
*If you cannot accomplish Pistols, do them to a box, or even put a plate under your heel, but make it hard. For the Muscle Ups: select the one you are worst at, then do that one. If you are fairly capable at both, have one of the coaches select for you… :-)
2013-02-04
MONDAY WORKOUT
Time for another skill day... Pick JUST ONE from the following movements listed & perform it after taking 10-15 minutes to practice the skill beforehand...
Option #1
75 (Men)/50 (Women) Handstand Push Ups (Kip Allowed)(Box Scaling Allowed)
(10 minute cutoff)
Option #2
50 (Men)/30 (Women) Strict Pull Ups OR CHEST TO BAR Kipping Pull Ups
(10 minute cutoff)
Option #3
80 Alternating Pistol Squats (Box Scaling, Plate Assist Allowed)
(10 minute cutoff)
Option #4
30 Ring Muscle Ups OR 20 Bar Muscle Ups
(10 minute cutoff)
We will take you through an extensive, but quick shoulder & hip warm up & run through some skill building drills for all the movements listed above... Pick THE HARDEST, WEAKEST SKILL from the list above & attempt to start turning it into a strength!
POST YOUR SKILL & TOTAL TIME TO COMMENTS
Option #1
75 (Men)/50 (Women) Handstand Push Ups (Kip Allowed)(Box Scaling Allowed)
(10 minute cutoff)
Option #2
50 (Men)/30 (Women) Strict Pull Ups OR CHEST TO BAR Kipping Pull Ups
(10 minute cutoff)
Option #3
80 Alternating Pistol Squats (Box Scaling, Plate Assist Allowed)
(10 minute cutoff)
Option #4
30 Ring Muscle Ups OR 20 Bar Muscle Ups
(10 minute cutoff)
We will take you through an extensive, but quick shoulder & hip warm up & run through some skill building drills for all the movements listed above... Pick THE HARDEST, WEAKEST SKILL from the list above & attempt to start turning it into a strength!
POST YOUR SKILL & TOTAL TIME TO COMMENTS
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