Gymnastics Class

Muscle-Up Work

Notice that there is no kipping on the muscle-up. You are better off actually working the transition (which is by-passed by the kip) and then the negative phase. Notice how controlled Mieka's negative is. John does 2 muscle-ups from the L sit position (I only filmed one) with a very controlled negative.

Handstands

Jen has her palms touching the wall which is an indication that she is ready to work on her freestanding handstands. Her next step is to hold that position for 30 sec.

Handstand Push-Ups

No bands! Work the negative! Test the concentric every 10 days for so. Those who do not have a hspu are working towards a 3o sec negative.

Pull-Ups

Tonight was one of the first nights we did the concentric phase for those who previously did not have a static pull-up. Congrats to Lansea and Wendy on their pull-ups. Negatives work! They are tedious but highly effective. Scrap the bands when you are doing strength work. Also note the strict scapular retraction. If you do not retract the scapula before you pull you are cheating with a slight kip.