Pages

▼

Friday, August 10, 2012

2012-08-10 CF (MB)

1. Skill - HSPU practice
I have a lot of trouble doing kipping HSPUs. I really need to get these down. 

2. WOD
"Nate"
20 Minute AMRAP:
2 Muscle Ups (scaled to 2 chest-to-bar pullups + 2 ring dips)
4 HSPUs (scaled to a box about 3 or 4 rounds in)
8 Kettlebell Swings 70# (scaled to 55#)

Score: 10 rounds

My shoulders felt really tired today; probably from climbing on Weds.

August goals were all met this week. 3 more weeks to go. 
at

3 comments:

  1. JCAugust 10, 2012 at 10:02 AM

    Kipling HSPU are tricky for me too. I find it helps me to minimize the range of motion on my kip, i.e. only dropping my knees to my hips rather than bringing them all the way down to my chest like some people do. Try experimenting with different kip depths and make sure you drive your gear through your shoulders just like you're doing a push press.

    ReplyDelete
  2. MBAugust 10, 2012 at 10:04 AM

    I have two main problems to work on. First, I'm not fluid with the kip. I don't do the push press and the kip at the same time. The real problem is balance, though. When I bring my knees down to my hips/chest, I fall off the wall. I need to keep my core tight.

    ReplyDelete
  3. JCAugust 10, 2012 at 10:41 AM

    I don't think you necessary want to do the kip and press at the same time. Similar to how you dont drive with your legs and press with your arms at the same time in a push press. I would picture starting the press with your arms/shoulders as soon as on get some vertical momentum going with the rest of your body as a result of driving up your legs.

    Balance is tough because your center of mass basically shifts laterally during the kipping HSPU. I find people generally fall off the wall because they fire their hips open with the kip but in doing so 1) lose their hollow body position and 2) overextend their back. This results in the hips being fully extended (which is ideal) but at the same time the hips are driven away from the wall as the back is arched (which is not ideal). Like you said, keeping the belly/butt tight throughout is key. I find driving the head through the arms/shoulders helpful because it promotes keeping your hips closer to the wall relative to the other parts of your body.

    I drew a picture which I'll put up in a separate post which may help or be completely useless.

    ReplyDelete