Weekly Gymnastics

Thursday gymnastics 13th

September 13, 2018

A. Kipping warm up - controlling the kip! 

Every 2 mins x 10 
1 kip pull up + 1 kip ttb x5(stay on the bar) = 1set
B. Handstand walking drills, practice 
C. Conditioning
5 hollow hold+ 5 hollow rocks + 5s paralette l sit hold 
20s rest 
X 10 - each set add one second on to each move 
D. Partner back extensions - 5 back lifts, hold for 5s, 5 back lifts, hold for 5s - 2 sets
(One partner lying face down, other partner sat on their calves, keeping legs down)

Monday gymnastics

September 10, 2018


Handstand complex:
1 wall walk 
10 shoulder taps (these should be done slowly under control, shift body over to supporting had and then release Hand to tap) 
10s hold 
Walk down 
10 push ups
20s plank 
90-2 mins rest 
4 sets - add or take away reps as needed
Pausing ttb 
2 seconds at top, 
2 seconds feet 45degrees top
2 seconds 90degress
2 seconds in hang 
3-5 reps 
90s rest 4 sets 
If the pause is too much focus On a slowish controlled negative 
*as much compression and possible as oppose to just using the shoulders to push back*

Thursday gymnastics

September 5, 2018


A. Kipping pull ups/butterfly 
Kip swing drills/technique and warm up - legs together, squeezing butt, tight body positions 
Then 5 mins of Either kipping pull ups or butterfly, few mins of drills and warm up. 
Ascending emom.
start at x amount of reps then add on 1-2 reps each minute x 5 - repeat
1. 2 reps 
2. 4 reps 
3. 6 reps
4. 8 reps 
5. 10 reps 
Back to 2 and build again.(10 mins total)
Handstand hold work.
2-3 handstand drills then:
4x 45s handstand hold -
in centre with spotter if possible, perfect positions! Ankles, hips, shoulders wri

Monday 3rd

September 3, 2018


Build to a 3rm weighted pull up (8 mins)
Build to 3rm weighted box dips (8 mins) 
Emom alternating, 10mins
1. 3-5 pull ups at body weight
2. 3-5 box dips at body weight
Scales/ work negatives/hard ring rows/ holds etc
Wall walk + 30s hold (perfect positions please)
10 paralette pass throughs 
Rest 90s - 4 sets 
C. Conditioning 
Accumulate 30 candle stick to pistols 
After every 10 reps 
60s hollow hold 

Thursday 30th gymnastics

August 30, 2018

1. Bar muscle up:  warm up drills for all operation no chicken wings please! 

Those with a bar complex:                                    3 ttb+ 3 pull ups + 3 c2b + 3 bar mu               rest as needed - 5 sets, adjust reps as needed

those working towards: 

find a scaling option, light band, assisted, box jump over, strict pull up if strength is issue,   or just do bar mu                                             emom 7 - 1-3 reps

2. Find 3rm deficit kipping hspu (8 mins)   Then 5x 5 at rx standards                                  For those scaling kick up practise/negatives and box  hspu 



Thursday 23rd gymnastics

August 23, 2018

A. Ring muscle up strict+Kip

general drills and warm up 

emom 8: 2 strict mu + 2 kipping mu 

scales: negative .+ kip swings hips to rings 


Kipping hspu 

build up to 1rm deficit kipping hspu 

rest 5x 5 body weight/smaller deficit



60s hollow hold

45s superman hold 

30s nose to wall hs hold (count once in place) 

15s paralette l sit hold 

rest 60s x 3

Monday 20th

August 19, 2018

Monday gymnastics: 

Some ttb drills after warm up
Alternating emom 10 
Odd: 5 strict ttb
Even: 10 kipping ttb 
- straight legs tight body positions working on compression and tight hollow 
Adapt reps either way as needed
B. Max effort ring row - horizontal if possible - looking for a Challenging height where you can get 10-20 reps 
3 mins rest 
4 sets of 50%
Super strict form no hip thrusting, this ain’t the dance floor 
C. Conditioning 
60s hollow body hold
60s active hang 
10 paralette pass throughs
3 rounds for quality 
50 s

Thursday gymnastics

August 16, 2018

A. Strict muscle ups: 

Drills and skills finding challenging scales 
Then, those with:
1 pull up+ 1 strict mu+ 1 ring dip + 1-3 kipping mu 5 sets rest as needed
Those without, as lightly assisted mu + negative as possible. Those close have some attempts from a bent arm
5-6 sets 
B. Handstand skill work:
5 tuck ups and down on wall, 
5 straddle up and down
5 pike up and down 
If easy go from kneeling 
Then: 4 x 45s assisted holds - no walking! Use spotter and make them work! 
C. Conditioning
30s hollow 
30s r arm top long arm rope hang 
30s hollow 
30s r arm too

Monday gymnastics

August 12, 2018


Alternating emom: 12 mins 
Odd: 5 c2b/ 5 strict pull ups/ 2 negatives (find appropriate level of movement)
Even: 5 box dips/negatives/support hold+push ups 
Accessory - accumulate 2 mins chin over the bar hold, and 2 mins ring support hold 
5 x 3-5 rower handstand slides small pause at the top of the movement and super controlled way down.
Use a spotter - keep shoulders over wrists, don’t go too far over wrists 
Accessory - 4 box circles each alternating direction. Stay stacked and active shoulders much as possible 
C. Conditioning 
20s hollow rocks

Monday&thursday gymnastics

August 6, 2018


A. Tempo pull ups:
Explosive pull, 2sec chin over bar, 3 second lower 
5x5 reps - add weight if needed 
scales:  light bands/ assisted/ challenging ring row
Accessory: 3x20 hollow body band lat pull down
1 push up+wall walk+15s hold+walk down+ push up
6 sets, each set add another push up at the start and end, if strong start on high push up reps 
(Form: only thing touching wall in wall wall hold should be toe nails! Super tight hollow bodies and active shoulders, don’t go all way in if you can’t hold shape) 
Accessory: 20 kick ups to the wall just a one/two second hold alternating legs 
C. Conditioning 
20 hollow rocks <

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