Weekly Gymnastics

Social distancing gymnastics! Mon 30th

March 29, 2020

Monday

A.

4 Arch /hollow rolls

10 pike sit ups

10s push ups hover

X 3 rounds


B.

Pike stretch

Cactus slides

 

C.

1-5 ‘box’ hspu

1 leg lift + 5s  1 leg life + 5s

Repeat


Handstands/floor conditioning

March 22, 2020

Handstands / gymnastics floor conditioning

Warm up

3 wall outs with 20s long arm plank hold

10 plank scrap shrugs

5 wrist circles each direction

X2 rounds

3 x 40s thoracic lengthener/flexibility

3 x 30s wall stretch  - focus on pressing upper back through and shoulders engage your abdominals

A.

Floor conditioning:


Gymnastics (sorry it’s late!) 19th March

March 19, 2020

Gymnastics:

A.

10-15mins of kipping technique focus:

Aiming for body tension,

Controlled swings

You can also drill butterfly for those already solid with kipping pu

Then 8 mins emom

5-10 reps of practice where you are at

Those with out strict: 5-6 kip swings + 1 negative pull up

 

B.

Giant set

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Monday 16th March

March 16, 2020

During the warm up go through some pistols scales and options:

A.

5 x 3 -5  pull up with 3s pause at top ( please choose one spot in the rig, clean it before and after you use it and do not share stations)

Superset

20s long arm plank hold into amrap push ups

90-2 min rest

5 sets

 

B.

1,2,3....7,8,9,10

Strict ttb/knee


Thursday 12th March

March 12, 2020

A. Handstands

10 mins handstand focused warm up/drills, alignment and shape drills

10 mins handstand hold technique of coaches choice

Finish with

5 mins max effort wall facing hs hold

In 5 mins accumulate as long as you can in a hs hold

 

B.

Complex

1 scrap shrug + 1 strict knees to chest + 1 strict ttb + 1 ball up + max effort pull ups/light band pull ups/challenging ring rows


Monday 9th March

March 9, 2020

Monday:

Prep/warm up:

20s dead hang into 20s active hang

30s low arm plank into 30s long arm plank

20m bear crawl

10 seated wall slides

X3 rounds

 

 

A.

5 strict pull up in false grip

Last rep hold ring to chest 10s

Super set

5-8 deep ring rows


Thursday 5th March

March 5, 2020

Thursday:

A.

Every 2 mins x 12 min

Option 1.

1 strict mu + 3 kipping (adjust reps as needed)

Option 2.

1 assisted strict mu + 3 low as poss humping ring mu

Op 3.

3 strict pull ups/light band/negatives

+ 3 box dips/negatives

(Adjust or mix and max these scales as needed for each athlete)

 


Monday 2nd March

March 2, 2020

Monday:

A.

One arm hangs - 3 sets of 5-10s per side,

Really pull down the shoulder to get active, slowly release and transfer to one arm

 

B.

Pull up complex.

1 chin up

1 pull up

1 archer pull up

1 archer pull up (other side)

1 wide behind the neck pull up

1chin up - 10s chin


Thursday 27th Feb

February 27, 2020

A.

Ring muscle up

Spend 10 mins drilling and working on kip swing- keeping tension in the swing, building towards a pull. Hood to rings

Choose a dynamic transition drill

Accumulate 10 reps

5 sets:

Option1:

3 kipping ring mu- focus is your kip swing bring tight and effecient

60s rest - 6 rounds

Option 2:

5 kip swings + 3 transitio


Monday 24th feb

February 24, 2020

Monday:

A.

5 strict ttrings - try brings your feet just through the rings

60s rest

5 strict pull ups

90s  rest

 

 

B.

Super set

10-8-6-4-2 deficit strict hspu (scale to feet on box/knees on box but still try add a deficit)

2-4-6-8-10 single arm bent over row (reps are per arm start heavy - drop weight as r


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