(802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Pulling Technique: 6/4/19

Choose Your Path

We will be working through 3 strength progressions Tuesday.  You will choose 1 depending on your level.

Option #1: Kipping Pull-Up

  1. Tap Swings 3 x 10
  2. Single Leg Box Hollow to Arch Lat Pull (see video below) 3 x 5-8 reps
  3. Single Leg Box Hollow to Arch PLUS Pull-up OR Kipping Pull-Up 3 x 5-8 reps

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|TEACHING the KIP-IN SEQUENCE| . 📌I teach each position scaled so athletes can “de-load” and focus on technique so they don’t miss any positions. . 📌PREREQUISITES •We often see athletes learn kipping when they haven’t developed the foundational strict strength. Over time, this can be detrimental to their progress & cause injury if they aren’t strong enough #fact #getstrongfrist . 🔑POSITIONS MATTER •Once strength is acquired we can work technique. •I have them build off of each step. •If there is a flaw in the step- they don’t move on until it’s mastered. . 📌THE SEQUENCE: •1 arch to hollow lat pull down •1 arch to hollow pulldown into pull-up . 🔑 MOST COMMON FAULT •Missing the lat pull down •Ending in arch at top of pullup —this makes sequencing next rep very difficult bc you need to go in sequential order of arch-hollow-back into arch etc. . Tag a friend & get working! …… •Two ways to learn more! -click my bio link for @performanceplusprogram -head to @cfgymnastics …… Video @crossfitweddington Mural @kentyoungstrom Grips @wodndone Pamela15 ….. #pamelagnon #gymnasticsfoundations #gymnasticsconditioning #performanceplus #kippingpullup #kippingmechanics #teachingthekip Music cred @splice

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Option #2: Bar Muscle Up

1. Kipping Belly-to-bar ▶️

2. Box Lat Pull + Jumping BMU (skip to the 3:10 mark at video below)
3. 3-5 BMU or Banded Bar Muscle Ups ▶️


Ring Muscle-Up

For those that have mastered the Bar Muscle-Up and are learning the Ring Muscle Up, OR for those that have Ring Muscle Ups and are continuing to build strength through the movement

  • Kneeling Transitions ▶️
  • 1 Lever ▶️  + 1 Elevate ▶️  + 1 Hips to Rings ▶️ (do them unbroken as a complex)
  • 1-8 RMU/Attempts




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