Weekly Gymnastics

Monday 23rd April & Thursday 26th April

April 22, 2018

Monday:

a.

spend 5 mins working mu technique 

complex perform 1 complex ever 2 mins for 5 rounds 

1 strict Mu + 5 ring dips + 10s hold bottom of the dip on last rep + controlled negative + 15s lsit hold

 

  • assisted strict mu, jumping, no bands.
  • scale to kneeling strict mu and then complete the L sit on the rig.

accessory:

3 x 10s rings to chest hold 

3 x 30s ring support hold 

 

b. 

30s wall walk hold - form over time 

straight into 1 full circle box circle walk / 1 length hs walk (only do handstand walk if you can complete the gym length in 3 attempts max)

 

6 sets - each round alternate direction you hs


Monday 16th – 22nd April

April 15, 2018

Monday 16th:

 

a.

every 2.30 mins for 15 mins:

10sec chin over the bar hold 

lower under control

+ 3-10 strict pull ups

add weight if possible/ scale to ring rows 

accessory: 3 x 5 per arm, 60s rest, single arm DB row - go heavy as possible where 5th rep is failure

b. 

superset

60s hollow body hold 

5 strict hspu + 30s hs hold against wall

scale to box Hspu

60s rest 

x 4

c. conditioning 

12 perfect kip swings with something between feet 

15s basket hold 

15s swimming legs 

60s rest 

5 sets 

 

d. if time 

3x 15 seated pike leg lifts 

partner shoulder s


Monday 9th April & Thursday 12th April

April 9, 2018

Monday 9th:

a.

8 mins to find 5 Rm box dip - or hardest dip scale for 5

8 mins to find 5rm strict pull ups or hardest scale 

EMOM 8 

  1. 5 strict pull ups at body weight
  2. 5 box dips at body weight 

 

b. handstand complex:

5-10 push ups + wall walk + 10 shoulder taps/hand releases + 20s hold + walk down + 5-10 push ups 

2 min rest 5 sets 

 

c. conditioning 

15s paralette L sit

15s rest 

30s hollow hold 

30s rest 

60s active hang 

60s rest 

x3

 

d. if time 

in 5 mins 

accumulate as many strict TTB as possilble - good form over more reps 

&nb


1 2

>