Weekly Gymnastics

Monday 20th

January 20, 2020

A.

3 pull ups with 10s hold chin over the bar (weighted if needed)

30s rest

30hollow hold with pvc on band lat pull downs

90s rest

X 5 sets

 

B.

5 box dips

(Weighted if needed)

30s

60s as many push ups as possible

90s rest

X5 sets


Thursday 16th Jan

January 16, 2020

A.

Strict muscle up:

Those with

3 strict muscle up with slow controlled negative: 3s to bottom of dip, 3s for transition, 3s to hang

Option 1:

3 jumping strict mu with slow controlled negative (use a spotter during the transition so this can be particularly controlled)

Option two:

3 kneeling muscle up focusing on hitting key positions + 3 negative ring pull ups

 

B.


Monday 13th

January 13, 2020

Gymnastics:

A.

Every 90s

1 pull ups + 1 chin up (can drop between pull and chin)

Every set add one pull up and one chin ups

Eg:

2+2

3+3

4+4 etc

Till failure

Once you fail rest 3 mins then complete 4 sets at half of your max effort set.

Scale options:


Thursday 9th Jan

January 9, 2020

Thursday

Strict muscle up complex:

1 strict mu (just to transition)

1 full strict mu

5 dips

Slow negative mu

1 false grip pull ups

6 sets add weight if needed

Scale 1:

1 jumping mu to bottom dip

1 full jumping mu

5 dips (Partner assist if needed)


Monday 6th Jan

January 6, 2020

Monday:

Shapes warm up:

20s hollow hold

20s superman hold

60s butchers block stretch (make sure hands are slightly wider than shoulders)

X 3 rounds

1 set of 10 hanging scrap shrugs with 2s pause

1 set of 10 plank scrap retractions with 2s pause

A.

Superset

5 pull ups each with 5s negative - add weight if possible


Thursday 2nd Jan

January 2, 2020

Thursday

A.

Strict muscle ups:

10 mins:

Two drills of coaches choice with transition focus. 3 sets of each drill

2 x 3 false girl pull ups

2 x 3 deep ring dips

2 x 3 jumping mu no dip

 

5 single strict mu:

Weighted

Body weight

Assisted


Thursday 19th

December 19, 2019

Thursday.

A:

A.1 Kipping on the rings.

Breaking dm down the kip swing building hips to rings.

Spend time building the kip, long lines, keeping tension on the rings, pushing forward on back swing, active lats on the front.

Then:

2-4 strict pull ups on the rings

Super set

6 kip swings last 2-3 rest pull hips to rings

90-2 min rest

4


Monday 16th Dec

December 16, 2019

Monday:

A. Pausing pull ups

Pull up+ 3s chin over the bar + 3s 90 degree hold + 3s active hang

3-5 reps (add weight if you can)

Super set with:

10 seated pike leg lifts right leg, 10 left leg, 10 together + 10s hold

90s rest

5 sets

 

B. Upside down:

30s wall walks hold - (go narrower than normal, and really work hard to push tall and pull ribs in.)

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Monday 9th & Thursday 12th Dec

December 9, 2019

Monday:

A.

Built up to 3rm box dip

Or

4 x 2 slow negatives

 

B.

8-10 horizontal ring rows

Super set

5-8 box dips / 8-10 push ups

 

C.

Giant set

45s hollow hold

45s Russian twists

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Thursday 5th December

December 5, 2019

A. Pull up complex

1 pull up

1 chin up

1 mixed grip

1 mixed grip (the other way)

1 pull up

5 second chin over the bar hold

5 second negative

90-2 min rest

6 sets

Weighted if this is ‘easy’

Scales:

banded/assisted,

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