21-15-9 reps of:
Hand stand pushups
Box Jumps (24/20)
Afterwards, spend 20 mins on a gymnastics skill.
Post pullups and METCON time to comments.
Coach's Notes. (standard times of 0545 and 0630)
Gymnastics today across the board. For the pullups, use the dead hang technique with no assistance from a kip, a band or a butterfly. Straight up, straight down with no opening or closing of the shoulders means the shoulder and back musculature are doing all the work, which is a good thing!
Rx'd for the HSPUs will be unassisted with either a kip or strict in the near vertical and the box jumps RX'd will be a jump up (no step up) and hips fully open while on top of the box. Scaling for the box jump can be step ups or a jump to a lower height. Scaling for the HSPUs includes a couple options: less than pure vertical on the wall such as a 45-75 degree incline, piked off a box or double-band assist. Scale up for the HSPUs could be deficit HSPUs using parallettes or plates on the floor. Below are two examples of scaling the HSPUs. Scale the HSPUs to ensure full range of motion, full extension at the top and down to the point that your head touches the floor or passes below your hands in the case of deficit HSPUs.
Piked off a box. Using two bands off a pullup bar.
Training Videos.
Can't do gymnastics without checking in on some tips from the Pocket Gymnast.
- Some basic HSPU mechanics are covered here. Regardless of what technique you use, keep your midline tight like the tiger.
- And how often do we Pull Up with our feet together, legs straight with good spinal alignment from top to bottom?