Open Gym, 1/9 to 1/15

Handstand Push-Ups (“HSPU”) /AND-OR/ Muscle-Ups (“M-Up”)

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

MOBILITY

• 1-2min Upper Back & Thoracic Spine Rolling
  • WATCH THIS VIDEO from Train Heroic on rolling out the upper back with a foam roller and lacrosse ball
• 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
• 90sec Band Assisted Bully Stretch
  • WATCH THIS VIDEO from KStar/Mobility WOD on using a resistance band to help loosen up internal rotation of the shoulder (as well as neck tension)

HANDSTAND PUSH-UP PROGRESSION

Requirements:
You must be able to complete strict HSPU to a single ab-mat (5 for Men, 3 for Women) before attempting Kipping Handstand Push-Ups

Prep & Skill Progression:

-*- Strict Handstand Push-Ups -*-

1. Step 1 = 4 Wall Walks (hold for a 3-1000 count at the top of each)
2. Step 2 = 8 Handstand Kick-ups
3. Step 3 = 4 Handstand Negatives (head to an ab-mat)
   • – kick-up into the handstand position, then slowly lower down until your head touches the ab-mat, then drop away from the wall
   • – do NOT crash onto the ab-mat and do not progress beyond this step if you lack the requisite control to lower down to the ab-mat
   • – if unable to complete, proceed to “LEVEL 1” below
4. Step 4 = Unbroken Strict Handstand Push-Ups to single ab-mat (5 for Men, 3 for Women)
   • – kick-up into the handstand position, then slowly lower down until your head touches the ab-mat, then press back up into the handstand position without any kipping
   • – do NOT crash onto the ab-mat and do not progress beyond this step if you lack the control to lower down AND press back up for the requisite number of reps
   • – if unable to complete 1 strict HSPU, proceed to “LEVEL 2” below;
   • – if unable to complete the required number of unbroken strict HSPU (5 for Men, 3 for Women), proceed to “LEVEL 3” below;
     

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5. Step 5 = 1 x 4 Tripod
   • – start with head on ab-mat, hands on floor; engage the abs and attempt to place the knees on the elbows (one at a time) to get into tripod pos’n, hold for a 3 count, & drop feet back to floor
6. Step 6 = 8 alternating Single Knee-to-Chest in Handstand Position
   • – perform a handstand kick-up, press your low back into the wall, and then remaining in the handstand position, slowly lower one knee down to the chest, extend the leg straight, and then lower the other knee down to the chest and then re-extend straight; repeat for 8 total reps (4/side)
   • – all reps should be performed unbroken (without dropping out of the handstand position
7. Step 7 = 4 x 1 Tripod + 1 Knee-Lift
   • – once in tripod position, engage abs, lift knees up off of elbows for a brief second, lower knees back to elbows, and then drop feet back to floor
8. Step 8 = 4 Double Knee-to-Chest in Handstand Position
   • – kick-up into the handstand position, press the low back into the wall, slowly lower both knees down to the chest, and then extend legs straight again; repeat for 5 total reps
   • – all reps should be performed unbroken (without dropping out of the handstand position)
9. Step 9 = 4 x 1 Tripod to Handstand against wall
   • – once in tripod pos’n, engage abs, then explosively drive the hips and heels towards the ceiling to press up into the handstand position; perform as individual reps
10. Step 10 = 1 x max rep Kipping Handstand Push-Ups
    • – proceed to “LEVEL 4” below

Work:
Rest 2-3min after completing the above prep & progression, and then complete the following work sets based on how far you progressed through the above Prep & Progression:

• LEVEL 1 (Step 3 above): 2 Wall Walk, Every 90 Seconds, for 12 minutes (8 rounds);
• LEVEL 2 (Step 4 above, no Strict HSPU): 1-2 Negatives, Every Minute on the Minute, for 12 minutes (10 rounds);
• LEVEL 3 (Step 4 above, not enough Strict HSPU): 1-2 Strict Handstand Push-Up, Every Minute on the Minute, for 12 minutes (10 rounds);
• LEVEL 4 (Step 10 above): 8 x 30% of max effort Kipping HSPU set achieved in Step 10 of the prep & progression above
  • there is no time limit for Level 4 and work sets do not have to be unbroken, but should not take more than two attempts to complete; if unable to complete any work set in two attempts to less, reduce work set by half and continue until done

MUSCLE-UP PROGRESSION

Requirements:
Must have BOTH unbroken kipping (or strict) chest-to-bar pull-ups (5 for Men, 3 for Women) AND unbroken kipping (or strict) ring-dips (5 for Men, 3 for Women) before attempting any form of kipping muscle-up.

Prep & Skill Progression:

1. Step 1 = 10 Unbroken Hang Scap Retraction on Rings + 10 PVC Pass Through
   • – start Pass Throughs (“dislocates”) with hands at the ends of the pvc, and move in 1-2 finger widths every 2 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 8 False Grip Ring Rows + 8 Hip Bridge
   • – a False Grip Ring Row is a ring row done while maintaining a False Grip
   • – if you are unfamiliar with setting a proper False Grip, check out THIS VIDEO from 1:06 to 1:40)
4. Step 4 = 2 x 3 Toe-Nail Drill (video, from :08) + 6 Kip-to-Hip Bridge (video, from :46 to 1:36)
5. Step 5 = 3 x 3 Kipping Floor Transitions (video, from 2:12 to 2:35) + 3 Kipping Swings (video, from 1:03 to 1:40)
6. Step 6 = 4 x 3 Kipping Swings + 1 Hips-to-Rings (video, from 1:40 to 2:13)
   • – use the kipping swings to develop momentum, and then, perform a 4th kipping swing, but drive the hips towards the rings while pulling the rings towards the hips (keep the elbows in!)
7. Step 7 = 3 x 3 Kipping Swings + 2 Hips-to-Rings + 1 Muscle-Up Attempt
   • – the three sets do not have to be unbroken
   • – do not progress if unable to complete one Muscle-Up
   • – if unable to complete 1 M-Up, proceed to “LEVEL 1” below;
8. Step 8 = 1 x max rep unbroken Muscle-Ups
   • – 1 rep only, proceed to “LEVEL 2”
   • – More than 1 rep, proceed to “LEVEL 3”

Work:
Rest 2-3min after completing the above prep & progression, and then complete the following work sets based on how far you progressed through the above Prep & Progression:

• LEVEL 1 (Step 7 above):
  • 5 rds of 2 Toe-Nail Drill Turnovers + 4 Kipping Floor Transitions + 8 Bent Over Rows (with KB or DB)+ 90sec REST;
  • REST an additional 2min, then complete,
  • 5 rounds of 30sec Hollow Rock + 30sec Rest + 30sec Arch/Superman Rock + 30sec Rest;
• LEVEL 2 (Step 8 above, one muscle-up only):
  • 6 rds of 3 Toe-Nail Drill Turnovers + 5 Kipping Floor Transitions + 3 Hips-to-Rings + 90sec REST;
  • REST an additional 2min, then complete,
  • 6 rounds of 30sec Hollow Rock + 30sec Rest + 30sec Arch/Superman Rock + 30sec Rest;
• LEVEL 3 (Step 8 above, more than one muscle-up): 8 x 30% of max effort Kipping M-Up set achieved in Step 10 of the prep & progression above
  • there is no time limit and work sets do not have to be unbroken, but should not take more than two attempts to complete; if unable to complete any work set in two attempts to less, reduce work set by half and continue until done