Weekly Gymnastics

Thursday 24th October

October 24, 2019

Thursday.

A.

Ring muscle up

Those with 2-3 reps consistently, warm up with group  then warm up for a

10 min emom,

3-5 reps

Those not with consistent reps

5 sets of ring kip swing,

Set 1. Small swing

Set 2: bigger swing

Set 3. Building towards a hollow shape arena straight focus on the pre


Monday 21st oct

October 21, 2019

Monday:

A.

5-8 strict hspu on the last rep hover the head 2 inch off the floor for 8 seconds

30s ring support hold

20m quadruped crawl

5 sets 90s rest

 

 

B.

12 min emom

  1. 8 kick ups, 4 per leg  (controlled kick up aim is to gently arrive on the wall not crash into it!)

Last rep


Monday & Thursday gymnastics

October 14, 2019

Monday:

A.

Super set:

5-10 strict ttb /knees to arm/knees to chest (focus on as much compression as possible and controlling the down, box behind feet)

Ss

20 seated pile leg lifts

60s rest - 5 sets

 

B.

4 sets 1min low plank

Add weight if possible - form obvs focus

60-90s rest

 

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Monday 7th & Thursday 10th oct

October 7, 2019

Monday:

A.

Some scales/drills to warm up

Emom 10:

1-3 strict ring muscle ups

Scale options:

3 strict ring pull ups + 3 transition drills

3 jump to pull up with 3s negative + 5 push ups

Find a combination appropriate for your level

 

B.

5 rounds

1 wall walk + 30-45s hold - form


Thursday 3rd

October 3, 2019

Thursday

A.

Drills and scales

Emom 12:

  1. 10 hspu (those proficient can kip)
  2. 10-20m hsw /box circle walks
  3. Rest

 

B.

Rings complex (all strict)

1 strict muscle up

1 ring dip

Controlled negative

1


Monday 30th October

September 30, 2019

Monday:

A.

3 x 3-5 false grip pull ups (weighted if poss)

Scale 1: 3-5 bar pull ups

Scale 2: 3 negatives

3 x 5-8 deep ring dips (weighted if poss)

Scale 1: 3 x 5-8 box dips

Scale 2: 3 x 5 box dips on top toes

3 x 5 Russian dips on boxes

Scale: floor Russian dips

 

 

B.


Gymnastics w/b 23rd Sep

September 23, 2019

Monday:

A:

3 x 10-15s false grip hang

3 x 10-15s 90degree pull hold

3 x 10-15s ring to chest hold

3 x 10-15s bottom dip hold

3 x 10-20s ring support hold

(For scale use low tings and small support from top toes)

Then

Either:

3 x 1-3 strict mu/3x 3

strict ring pull up (false grip)/3 x 3


Monday 16th & Thursday 19th Sep

September 16, 2019

Monday:

A.

Rope pull up / ring plank hold superset

Option a.

From sitting keeping legs in straddle,

3 right hand on top into 3 left hand on top.

Option b.

Rope pull ups from standing.

Option c.

2-3 Pull ups from the bar/ 3 negatives

All options superset with

30-60s ring plank hold / norma


Monday 9th & Thursday 12th Sep

September 8, 2019

Monday:

Spend time working though scaling options

Emom 15:

1: 5 weighted pull ups - last rep 10s hold over bar

2: 5 strict hspu (deficit is possible)

3: 10-15seconds short arm rope hang - 10s each hand on top

Scale option:

1: 1-3 pull ups + 10s hold chin over bar, or, 3s chin over bar bar + 5s negative x 2-3 reps

2: 10-15 push ups with best body position you can maintain

3: 5


Thursday 5th Sep

September 3, 2019

 

 

A:

Kipping/pull ups

Level 1: (those with no or only 1-2 strict pull ups)

Every 2 mins on the min - 12 mins

2 strict pull ups (light band or negatives if no strict)

+ 10 perfect kip swings

 

Level2: (those with at least 3 strict pull ups and who are building their kipping pull ups)

Every 2 mins on the min - 12 mins

2 strict pull ups +5 kip swings + 5 kipping ttb/knees to chest


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