Open Gym, 12/26 to 1/1

Kipping Toes-to-Bars (“T2B”) /AND-OR/ Kipping Chest-to-Bar (“C2B”) Pull-Ups

You may choose between either of the following skill sets provided you meet the included requirements (you may also complete both on separate days if desired). Either progression may be undertaken as many times as desired until you feel you have a better grasp of the movement.

MOBILITY

• 1min/side of Upper Lat Smash w/ Barbell
  • – WATCH THIS VIDEO SEGMENT from Movement-RX
• 1min/side of Lower Lat Smash w/ Barbell
  • – WATCH THIS VIDEO SEGMENT from Movement-RX
• 1min/side Sub-Scap Smash w/ Dumbbell or Softball
  • – WATCH THIS VIDEO SEGMENT from Movement-RX
• 20reps alternating Single-Arm Hang (2-3sec hang per side; scale to single arm hang w/ feet on the floor)
  • – WATCH THIS VIDEO SEGMENT from Movement-RX

KIPPING TOES-TO-BAR PROGRESSION

Requirements:
None

Prep & Skill Progression:

1. Step 1 = 15 Unbroken Hang Scap Retraction + 15 PVC Pass Through
   • – start Pass Throughs (“dislocates”) with hands at the ends of the pvc, and move in 1-2 finger widths every 5 reps
2. Step 2 = 12 Hollow Ups w/ PVC + 12 Superman (Arch-Ups) w/ PVC
   • – “Hollow-Up” = lay flat on the floor with a PVC overhead, and then press the low back into the floor while tucking the pelvis forward to lift the feet off the ground while simultaneously lifting the shoulder blades up off the floor – hold for 1-1000 count and then release
   • – “Superman” = same as above, but start facing down
3. Step 3 = 10 Band Resisted Hollow-Up & Press Down
   • – One end of a band attached to upright, and other end looped over PVC; perform hollow-up as above, but continue to press the PVC towards your hips with straight arms (movement idea & photos courtesy of Melissa Hurley & CF Invictus)
4. Step 4 = 2 x 5 Kip Swings + 5 V-Up w/ PVC
   • – focus on moving the belly button back and forth for the kip swing, while moving the head back and forth through the arms in the same direction as the belly button
5. Step 5 = 2 x 5 Kipping Knee Raise
   • – Back Swing = pull knees to chest while pushing back away from bar (in the hollow position)
   • – Forward Swing = focus on pushing the feet back down the floor while pushing the head through into the arch position
   • – do not progress if unable to string all 5 reps without swinging
6. Step 6 (“LEVEL 1”) =4 x 2 Kipping Knee Raise + 1 Kipping T2B + 2 Kipping Knee Raise
   • – do NOT leg the feet/legs fall; actively pull the legs into the chest and then push feet to the floor
   • – do not progress if unable to touch toes to the bar AND return right into kipping knee raise
   • – the four sets do not have to be unbroken
7. Step 7 (“LEVEL 2”) = 3 x 1 Kipping Knee Raise + 1 Kipping T2B + 1 Kipping Knee Raise
   • – do NOT leg the feet/legs fall; actively pull the legs into the chest and then push feet to the floor
   • – do not progress if unable to touch toes to the bar AND return right into kipping knee raise
   • – the three sets do not have to be unbroken
8. Step 8 (“LEVEL 3”) = 1 x max rep unbroken Kipping T2B
   • – reps should be unbroken, and completed without swinging (i.e., true kipping only)

Work:
Rest 2-3min after completing the above prep & progression, and then complete
10 rounds of T2B, working at the following volume:

• LEVEL 1 (Step 6 above): 3 unbroken sets of 2 kipping knee raise + 1 T2B + 2 kipping knee raise
• LEVEL 2 (Step 7 above): 5 unbroken sets of 1 kipping knee raise + 1 T2B + 1 kipping knee raise
• LEVEL 3 (Step 8 above): 1 x 40% of max effort T2B set achieved in Step 8 of the prep & progression above; then, 1 x 30%; then, 8 x 20% (rest no more than 90sec between sets)

Do not complete any work set with un-broken or “swinging” T2B; if you are swinging or performing singles, either scale down the percentage, drop down a level, or continue to work the prep & progression until you have mastered the kip.

KIPPING CHEST-TO-BAR PULL-UP PROGRESSION

Requirements:
Must have unbroken strict pull-ups (5 for Men, 3 for Women) before attempting any form of kipping pull-up.

Prep & Skill Progression:

1. Step 1 = 15 Unbroken Hang Scap Retraction + 15 PVC Pass Through
   • – start Pass Throughs (“dislocates”) with hands at the ends of the pvc, and move in 1-2 finger widths every 5 reps
2. Step 2 = 12 Hollow Ups w/ PVC + 12 Superman (Arch-Ups) w/ PVC
   • – Hollow-Up = lay flat on the floor with a PVC overhead, and then press the low back into the floor while tucking the pelvis forward to lift the feet off the ground while simultaneously lifting the shoulder blades up off the floor – hold for 1-1000 count and then release
   • – Superman = same as above, but start facing down
3. Step 3 = 2 x 5 Kip Swings + 5 Kip-to-Hip Bridge (video link, from 3:30 to 4:20)
   • – focus on moving the belly button back and forth for the kip swing, while moving the head back and forth through the arms in the same direction as the belly button
4. Step 4 = 5 x 2 Kip Swings + 1 Kipping Pull-Up (video link, from 4:25 to 4:55)
   • – Focus on explosive hip drive (“opening the hips”) to elevate your body towards the bar (power must come from the hips, not simply swinging the legs through and/or using the arms)
   • – do not progress if you aren’t using the kipping-hip-bridge to elevate your body to the bar
5. Step 5 = 4 x 2 Kipping Swings + 1 C2B Pull-Up
   • – do not progress if unable to touch chest to the bar
   • – the four sets do not have to be unbroken
6. Step 6 (“LEVEL 1”) = 3 x 1 Kip Swing + 1 C2B Pull-Up + 2 Kip Swings
   • – do not progress if unable to touch chest to the bar AND return right into kipping swing
   • – the three sets do not have to be unbroken
7. Step 7 (“LEVEL 2”) = 1 x max rep unbroken C2B Pull-Ups
   • – reps should be unbroken, and completed without swinging (i.e., true kipping only)

Work:
Rest 2-3min after completing the above prep & progression, and then complete
8 rounds of C2B, working at the following volume:

• LEVEL 1 (Step 6 above): 5 unbroken sets of 1 kipping swing + 1 C2B + 1 kipping swing
• LEVEL 2 (Step 7 above): 1 x 40% of max effort C2B set achieved in Step 7 of the prep & progression above; then, 1 x 30%; then, 6 x 15-20% (no more than 90sec rest between sets)

Do not complete any work set with unbroken C2B. If you are performing singles, either scale down the percentage, drop down a level, or continue to work the prep & progression until you have mastered the kip and hip-opening required to get your chest to make contact with the bar.