Weekly Gymnastics

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.)


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


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,


Monday 2nd December

December 2, 2019

Monday:

A.

Every 2 mins:

5 strict pull ups (weighted) last rep 7s negative

6 sets

 

B.

Super set

5-8 strict hspu / feet elevated push ups

20 seated pike leg lifts

90s rest

6 sets

 

C.

Giant set


Monday 25th & Thursday 28th nov

November 25, 2019

Monday:

A.

Build to 3rm:

Strict pull up

Then

5x 3 @ 50% or body weight

 

B.

8-12 seated plate over head lifts

Superset

3-5 ball ups

90s rest

4 sets

 

C.

20s chin over the bar


November 21st

November 21, 2019

Thursday

A. Kipping practise and drills

10 mins practise and drills, kipping position and swing/kipping pu/c2b/butterfly pu/butterfly c2b

Find the appropriate scale that’s challenging for you

8 min emom:

5-8 reps of you scale

Or

Kip swings + 1 negative

 

B.

Handstand hold drills and skills,

4 sets of 20-30s with be


Monday 18th November

November 18, 2019

A.

10,8,6,4,2

Building weight/difficulty of scale as the reps go down

Superset with

5,10,15,20,25

Push ups, start with feet elevated if possible

Reducing angle as the reps go up

Rest 2 min between sets

 

B.

10 single leg ttb (5 per side)

15s l sit hang/one leg/tuck

20s holl


Thursday 14th November

November 14, 2019

A.

Strict muscle ups:

A1.

3 x 10s false grip hangs

3 x 10s rings to chest hold

3 x 10s bottom dip hold

3 x 10s ring support hold

A.2

Transition drills

A.3

6x 2-3 strict mu

90s rest - for those who find this easy consider adding weight

Scale option


Monday 11th November

November 11, 2019

Monday:

In the warm up focus on hamstring mobility and 2x 60s each partner assisted pike stretch

A.

Strict ttb:

A.1

2 x 10 hollow body lat pull downs

 

a.2

2 x 10 seated like leg lifts, hands as far forward as possible

 

A.3

5-10 strict ttb on your last rep hold in L hang/tuck for 10s

Superset

10 snappy snappy v ups/tucks


Thursday 7th Nov

November 7, 2019

Thursday:

A.

Kipping skill work:

Kipping drill/technique

Conventional kipping pull ups

Butterfly drills and break down. (for those already performing kipping  pull ups consistently and who have at least 5 strict pull ups)

After 10 mins of drills and practise

6 sets of 5-10 reps of kipping pull ups/c2b/butterfly/butterfly c2b

*those still working towards strict pull ups joi


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