My first class doing rope and aerial, a collective name for rope tricks, ring work and bar work.
Lost a lot of skin on my hands today, but despite that massively enjoyed it.
Started with rings:
- Pike practice, swinging your legs through the ring straps and pointing feet straight backwards, looking at your knees
- Pike pull-ups
- From pike to upside down: legs straight up and head down, looking straight at the wall
- Upside down pull ups
- Skin the cat, 2 sets of 3
- From hanging in dish: knees to chest, straight legs to 90 degrees, straight legs to vertical, legs at 90 and scissor, 4 sets
Then we hit the bars. Hanging:
- 5 secs dish shape both arms
- 5 secs right arm
- 5 secs left arm
- Repeat with legs 90 degrees
I mainly just hung from both arms… And this is where my calluses ripped. Also have (ripped) blisters on both index fingers from the rings.
After that we did rope climbs.
- French climbs, where the rope goes behind the calf and across flexed foot, other foot on top
- Russian, or J, climbs where rope goes over one foot while the other scoops rope below around the foot to form a loop
For both it’s important to let the legs, hips and core do as much as work as possible trying to just use arms to maintain position.
So: knees almost to chest when positioning feet (arms straight), then straighten legs forwards and push hips upwards, while moving arms up.
Going down keep rope in French position and squeeze it between legs while sliding down. Mental note: wear long leg pants next session.
Last we did a rope trick, my first ever: hip lock.
Standing next to the rope, scissor leg closest to rope (right leg in this case) forwards and the other back while pulling right side up against rope. Scoop rope with back knee and flip torso over so left side goes towards rope.
Provided you caught the rope high enough on your thigh it should now basically be in your groin, and hanging with right side down go into a pike position to lock it. Let go of hands and relax… Smile. :)
Loved this. It’s obvious that doing this class while improve mobility, static strength, and grip strength.
Will miss next week due to travelling, but definitely go again.
Did some of the stretches Phil recommended me for my shoulder before class, after double unders. The main thing that hurts my shoulder now is stretching my chest/shoulder when using a rubber band and pulling back and down. When doing that on my left arm, pain shoots down the outside.
Tom says (squats, burpees, star jumps…)
Kipping. Practicing the hollow rock and superman positions.
Tom did a great presentation of how the kip applies to pull ups, toes to bar, and bar muscle ups.
Then we did clean drills.
While the others moved on to push press me and Alex (who also has a shoulder issue) did push ups.
10 minute AMRAP of:
1 squat clean
1 burpee + 5 lateral jumps (over and back 1 rep)
2 squat clean
1 burpee + 5 lateral jumps
3 squat clean
Got up to six squat cleans (and 9 reps).
Original WOD was thrusters and 10 lateral jumps, but Tom scaled it for me and Alex.
Shoulder felt fine throughout. What’s really killing me now is my lower back. Started hurting right after warmup, and now sitting here typing it is screaming bloody murder.
I’ll try to just train through it, making sure to do a lot of glutes and hip flexor stretches.