Weekly Gymnastics

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


Monday 4th November

November 4, 2019

Monday:

A.

30s ring plank hold

30s rest

As many ring push ups as possible

90s rest

X 3rounds

(If using the rings you should be doing full push ups, scale to push ups on the floor if needed/knees)

 

B.

30s active hang

30s rest

As many strict pull ups as possible


Thursday 31st Oct

October 31, 2019

Thursday

A. Kipping Ring muscle ups

Banded transition drills

10 mins of either:

Those with:

Emom:

1 ring muscle ups

Add one ring muscle every min - if you fail take 2-3 reps off and continue on that rep scheme

Those close:

5 assisted reps / attempts and drill work

Those building strength:


Monday 28th Oct

October 28, 2019

Monday:

A.

Strict hspu:

5 deficit hspu (wall/box/box on knees)

Superset

Wall walk hold 30seconds (make sure hands under shoulders and focus is on shape)

90-2mon rest

X5

 

 

B.

5 min kipping warm up, legs together, straight. Tight shapes

Emom 12


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