Weekly Gymnastics

Week beginning 12th November

November 11, 2018

Test week! 

Monday 
 
Max effort 
5 mins to find Strict pull ups
5 mins to find Strict hspu/kipping/push ups
5 mins to find Hollow hold - once form goes - you finish!
 
Emom 20:
1:  40% of pull ups reps
2:  40% of hspu/push ups reps 
3: 30-45 second hollow hold
 
Conditioning:
20 pistols 
10 strict knees to elbows
60 seconds superman hold
4 rounds for quality 
12 mins cap 
 
 
Thursday:
A. 
5 min max effort muscle ups bar or ring - (for scale max effort holds in key positions or try assisted mu)

Thursday 8th Nov

November 7, 2018

A. 

Bar muscle up drills and skills! 
Then accumulate 15-20 reps of either bar muscle ups or a scale/drill of choice
(8 mins) 
 
B. 
1 length handstand walk
16 shoulder taps (in wall walk position)
1 circle box walk 
90s rest
5 sets 
*this is a guide, find 3 handstand walk variations and scales ranging in difficult to ‘easier)* as always form and control are focus
 
C.
5 strict c2b pull ups 
10 ring dips/push ups 
20s hollow hold 
30s long arm plank hold 
60s rest 
X 4

Monday 5th November

November 5, 2018
A. 
Emom 20

1. 5 strict rings to chest pull ups

2. 5 strict ring dips 
3. 15-20s ring to chest hold 
4. 5- 10 box Russian dips - feet assisted or not 
5. Rest
*reps are guidelines, choose a rep scheme that is challenging but you can hold throughout*
 
B. 
5 strict ttb + 5 perfect kip swings (with exaggerated lat press down)+ 5 kipping ttb 
60s rest x 6 sets
*focus points - straight legs, lots of compression, active shapes*
 
C. Conditioning IGYG with a partner
With a partner - 1 length piked wheelbarrow walk
20 renegade rows (10 per arm)
40s hollow hold 
3-4 rounds ti

Thursday 1st Nov

November 1, 2018

A. 

Handstands - shapes and lifts
1. Tuck ups
Straddle straddle up
Pike up 
 
Try 5-10 of each, ideally in the middle with a spotter, or against wall. 
Spotters try grab the hips and help lift! 
 
2.
5x 3-5 rower lifts 
- active shoulder drive and as much compression as possible, try not to let she shoulders go past the wrists too much. 
 
Handstand finisher: 1 max effort wall walk and hold 
 
B. 
5 strict toes to rings 
10s ring l sit hang
10s flutter legs 
60-90s rest x 5
(looking for as much compression as possible on toes to ring not just

Monday 29th October

October 29, 2018

A. 15 mins:

1 paralette push up + 1 paralette shoot through (without putting feet down at front if possible, scale- feet down at front, 1 shoot though is forward and back) 
2+2
3+3 
4+4 ... 
building up to 10+10 
If you finish easily the 10+10 make your way back down the ladder. 
Rest as needed- 60s max ideally
 
B. 
Archer pull ups rings 
5 x 3 reps (1 per side = 1 Rep) 
 
C. 
Conditioning 
10 hollow band lat pull downs 
10 ring support leg lifts 
10strict ttb/high as possible 
60s rest 
4 rounds 
 
D.
If time

Thursday gymnastics 25th Oct

October 25, 2018

A.

Warm up - shoulder/thoacic opener/wrists
 
Handstand hold work: 
Resistance drills: 
2 x 10s push down + 10s hold 
2 x 10s push out + 10s hold 
2 x 10s push in + 10s hold 
 
Focusing on really active shoulders today, pushing away all the time. 
 
Some practise kicking up and holding 
 
B. 
Rope climbs either:
Learning the food wraps, and practising
Some practise at the climbs 
Seated pike legless climb up and down!!! 
10 mins to either accumute as many as poss or practise work 
 
C. Conditioning
60s hollow hold 

Monday gymnastics

October 21, 2018

A. Pull up complex

1 chin up 
1 mix grip pull ups 
1 pull up 
1 mixed grip pull up (other grip) 
1 wide pull up
1 begins the neck pull up 
*staying on the bar is the challenge, if this is ‘easy’ add some weight 
5 sets 2 mins rest 
Scaling options: different grip ring rows, some negatives in different girls/assisted or light bands no big fat green bands
 
B. Superset
60second ring support hold every 10s perform 1 ring dip. 
Straight into 60s v ups - tuck ups etc just keep moving
90s rest 
4 sets
 
Scale 60s plank hold every 10s 1
Push up - use knees if required.

Thursday gymnastics

October 17, 2018

A.kipping pull up density test

Those with: max effort kipping pull ups until rhythm breaks/loose form/can’t 
3 mins rest 
4x 40-50% reps 
60-90s rest 
 
Those without or less than 5, technique/drills/practise 
 
B. Handstand hold work
Some kick up drills/practise - those confident working in the centre aiming to hit the handstand and hold 5s, no walking 
Then 
4 x 45s holds working with a spotter - spotters make them work hard but be the form police
 
C. Conditioning 
20s chin over bar hold
30s ring support hold
40s active hang hold
60s hollow body hold
60s rest 

Monday 15th

October 15, 2018

A. Max effort ring row -

(as horizontal as possible, your max effort should be 20+ reps really go till you properly fizzle. Soon as you loose form/ loose rom stop, no humping)
3 mins rest
4x 40-50% of reps 90s rest 
 
B.super set 
1 wall walk + 20s hold - perfect form
Max effort box dips/push ups 
X 4 sets 2 mins rest 
 
C. Conditioning 
I go you go: 
30s hollow hold with partner resistance (partner pressing your feet down to ground/you resisting against)
3 sets each 
I go you go: 
15- 20 leg pushes 
3 each 
I go you go:
15-20 
Hanging L sit/basket han

Thursday 10th Oct

October 10, 2018

A.

Some strict muscle up technique work, 10-15 mins

In 5 mins accumulate as many strict muscle ups as possible
Or
As many jumping ring mu as possible, have arms as straight as possible for more difficulty 
Or
As many kneeling reps/scale of choice 
 
 
B. Headstands 
Some technical work and practise tuck, straddle, pike lifts 
3x 10 lifts in pike - try not to touch the floor bottom of each rep.
Scale to tuck/ just practise lifting and holding 
Those really competent can try having 3kg ball between legs 
 
C. Conditioning 
60s hollow hold
60s superman lifts
30s star plank

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