Weekly Gymnastics

Monday 21st & Thursday 24th Jan

January 20, 2019

Monday: 

A. 5 x 5 strict pull up - last rep hold the chin over the bar for 10s 
*rx + - false grip ring pull ups 
Rx - pull ups 
Scale - 3 Assisted pull ups (spot each other) + 5s chin over bar hold + negative 
(15 mins) 
 
B. David Durante core challenge:
5 sets: 30s rest between sets
 
C. Gymnastics wod - for
Quality not speed.
10 perfect kip swings 
2 lengths bear crawl 
10 candle stick to to pistol 

Monday & Thursday

January 13, 2019

Monday:

A.
Superset 
Weighed pull ups & strict hspu
10 x 3 pull ups + 3 strict hspu, 60s rest
scales: pull ups
assisted (spotters no bands) 
Controlled negative 
Horizontal ring row 
Hspu:
Add deficit is easy, 
Box hspu with good form
Ring push ups 
Full push ups 
 
B. 
10 strict ttb + 10 kipping ttb + 10s basket hang 
(Adjust reps as needed, use knee raise for scale) 
1set every 2.5 mins x4
 
C. Conditioning 
1 length bear crawl 
60s long arm plank hold
1 length bear crawl 
60s hollow b

Monday & Thursday

January 6, 2019

Monday:

A. 
Death by strict pull ups - 15 mins
Emom 1 strict pull up, each minute add 1 rep, 
 
Scales: moderate band, ring rows 
 
Once you fail, take 1 minute full rest, and drop down to 3-5 reps emom until the end of the 15. 
 
B. Superset
5-10 box dips 
5-8 strict ttb 
90s rest 4 sets 
Scales 
2 negatives + 5super strict push ups 
Knees to chest/high as possible 
 
C. Static hold conditioning 
30s hollow body hold
30s reverse plank hold
30s ring support hold (or box support hold) 
15s bottom of the dip hold 

Thursday 3rd jan

January 3, 2019

A. 

Handstands
3 x wall walk + 30s hold - perfect form! 
 
10 kick ups either in the centre or to the wall on your BAD LEG - not looking for holding or walking just try hit position and down 
 
Wall pull backs - aiming to hit position
 
Wall leg changes - passing through balance 
 
3 x 30-40s assisted holds ideally in the centre or to the wall then pull away 
 
B. 
Accumulate 10 slow Controlled skin the cats 
Or 
Practise inverting on lower rings 
*rx skin the cat, arms should be straight the whole time!!!*
 
C. 
60s hollow 
30s fis

Monday & Thursday

December 17, 2018

Monday. 

A. 
Rig complex: all
Moves are strict
1  pull up 
1 ttb 
1 pull up 
1 ttb right 
1 pull up 
1 ttb left
1 pull up 
1 knees to elbow 
 
Scale: either 4 assisted pull ups (preferably by a human not band)/ 3 negatives 
Straight into 
1 ttb high as poss + knees to right elbow + knees to left elbow + 1 knee raise 
 
90s rest 
5 sets 
 
B. Little bit of pistol practise/drills 5 mins of drills/practise then 4mins to accumulate as many good quality reps at what ever scale suits.
 
C.
3 rounds for qu

Thursday13th gymnastics

December 13, 2018

A. Kipping proficiency:

1 kip ttb + 1 kip pull up + 2ttb + 3pu etc etc as far as you can go 
 
Once you hit your max effort, rest 
Then 4 more sets at 40% effort 
 
B. Handstand work - active shoulders peeep
Technique and position warm up
1. 4 x 30-40s assisted holds 
2. 3 x 3 rower slides 
 
C. Conditioning 
60s hollow hold 
1 length bunny hops 
1 length hsw/ shoulder tap/box shoulder taps/plank shoulder taps 
4 rounds for quality - 10 mins don’t rush, I’d rather you hit 3 rounds than rush through 

Monday gymnastics

December 10, 2018

 

A.
Max strict pull ups 
Straight into
30s hollow hold 
2 mins rest 
X4 sets 
Scale to challenging ring rows 
 
B. 
10 x 3-8 box dips 
60s rest
(Find Rep scheme that challenges you) 
Scale to 5 sets of 2 negatives 
 
C. Conditioning emom:
1. 40second Feet in ring plank hold 
2. 40s bear crawls
3. 40s Alternating leg v ups 
4. 40s superman hold 
X 3 rounds 

Monday & Thursday gymnastics

December 2, 2018

Monday: 

A.
Alternating emom:
1. 5 strict ttb 
2. 5 strict c2b
*reps are guidelines, add or subtract where needed - zero kipping!!*
 
B.  
3 x 20s floor handstand drills - pushing partner
Wall walk + hold 60s 
Ww + hold 50s 
Ww + hold 40s 
30s 
20s 
10s
Again guidelines on time, form over holding longer, active shoulders driving away is the focus, right body shape. 
 
C. 
45s ring plank hold 
60s rest
10 -15 ring push ups/push ups 
60s rest
60s hollow hold 
X3 
 
 

Thursday 29th Nov

November 28, 2018

Lat activation warm up:

2x 10 hollow body banded pull down 
2 x 10 low bar wall ball drives 
2 x 10second partner pvc resistance 
 
10 mins bar muscle up drills/warm up 
Then either: 
4 sets of: 5 kipping pull ups + 5 c2b + 5 bar muscle ups (scale
To 3s)
Or 
5 sets of 3 either jumping muscle ups/light band (no more than red) spotted/assisted 
 
B. 
Pull over (or an up and over in my world!)
10-12 mins of technique/practise/play
Coach - have some bars secured to the rig for those who want to try lower 
 
 
C. Time permitting
Static hold conditioning -

Monday 26th Nov

November 26, 2018

A.

Strict tempo ttb:
Straight up, pause 2 seconds toes at the bar, lower down 3 seconds.
Every 2 mins 3-5 reps - form form
Form! No sneaky kipping and as much compression as possible 
10 minutes. 
 
B. 
4 rounds 
5-10 box dips 
2 lengths bear crawl 
60 seconds rest 
 
C. 4 rounds for quality 
12 perfect kip swings - feet together, legs straight and squeezed, active positions
10 perfect push ups 
20 hollow rocks 
20 second hollow hold
 
 

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