March 30, 2018

Daily score: 7

Workout:

Private gymnastics coaching with Elaine

I wanted to document here all the things she told me and the drills she recommended.

For butterfly pull ups and chest to bar butterfly:
-warm up with beat swings with straight legs
-then, large exaggerated beat swing with straight elbows, eyes forward, hollow body
-start with small circles, circles right under the bar
-work on getting body in front of the bar more, a complete circle vs. dropping vertically in the front
-continue pressing down as you pull yourself forward and under the bar (don't get loose)

Bar muscle up:
-we confirmed I have more than enough strength to not need a chicken wing and I can stop that now
-be patient, finish pressing the bar down BEFORE trying to pull/turn over
-order to work on them:
1) beat swing
2) big beat swing
3) big beat swing, bend elbows LATE and KEEP PRESSING bar down (don't pull body into the bar, just press down and get HIGH)
4) bar MU, be patient and continue pressing down vs. resting or getting loose in the botttom of the dip.
-get from point A to B aggressively, should be a 2 position movement vs. 3 (ex: pausing in bottom of dip)

Ring MU:
-always press rings together AND down.  Keep rings close to the body.
-Toe spot MU drill:
3 positions (all with a static hold):
bottom of rib cage
bottom of dip
ring support
up and then back down, keep elbows close, chest and eyes up, core engage all the way up through shoulders

Handstands/walking:
-work the freestanding hold in order to make walking better
-kick up with one leg closer to you and the other as high as you can
-push into the floor and stay tight
-fight for every kick up, never kick down without a fight