Weekly Gymnastics

Thursday gymnastics 25th Oct

October 25, 2018


Warm up - shoulder/thoacic opener/wrists
Handstand hold work: 
Resistance drills: 
2 x 10s push down + 10s hold 
2 x 10s push out + 10s hold 
2 x 10s push in + 10s hold 
Focusing on really active shoulders today, pushing away all the time. 
Some practise kicking up and holding 
Rope climbs either:
Learning the food wraps, and practising
Some practise at the climbs 
Seated pike legless climb up and down!!! 
10 mins to either accumute as many as poss or practise work 
C. Conditioning
60s hollow hold 

Monday gymnastics

October 21, 2018

A. Pull up complex

1 chin up 
1 mix grip pull ups 
1 pull up 
1 mixed grip pull up (other grip) 
1 wide pull up
1 begins the neck pull up 
*staying on the bar is the challenge, if this is ‘easy’ add some weight 
5 sets 2 mins rest 
Scaling options: different grip ring rows, some negatives in different girls/assisted or light bands no big fat green bands
B. Superset
60second ring support hold every 10s perform 1 ring dip. 
Straight into 60s v ups - tuck ups etc just keep moving
90s rest 
4 sets
Scale 60s plank hold every 10s 1
Push up - use knees if required.

Thursday gymnastics

October 17, 2018

A.kipping pull up density test

Those with: max effort kipping pull ups until rhythm breaks/loose form/can’t 
3 mins rest 
4x 40-50% reps 
60-90s rest 
Those without or less than 5, technique/drills/practise 
B. Handstand hold work
Some kick up drills/practise - those confident working in the centre aiming to hit the handstand and hold 5s, no walking 
4 x 45s holds working with a spotter - spotters make them work hard but be the form police
C. Conditioning 
20s chin over bar hold
30s ring support hold
40s active hang hold
60s hollow body hold
60s rest 

Monday 15th

October 15, 2018

A. Max effort ring row -

(as horizontal as possible, your max effort should be 20+ reps really go till you properly fizzle. Soon as you loose form/ loose rom stop, no humping)
3 mins rest
4x 40-50% of reps 90s rest 
B.super set 
1 wall walk + 20s hold - perfect form
Max effort box dips/push ups 
X 4 sets 2 mins rest 
C. Conditioning 
I go you go: 
30s hollow hold with partner resistance (partner pressing your feet down to ground/you resisting against)
3 sets each 
I go you go: 
15- 20 leg pushes 
3 each 
I go you go:
Hanging L sit/basket han

Thursday 10th Oct

October 10, 2018


Some strict muscle up technique work, 10-15 mins

In 5 mins accumulate as many strict muscle ups as possible
As many jumping ring mu as possible, have arms as straight as possible for more difficulty 
As many kneeling reps/scale of choice 
B. Headstands 
Some technical work and practise tuck, straddle, pike lifts 
3x 10 lifts in pike - try not to touch the floor bottom of each rep.
Scale to tuck/ just practise lifting and holding 
Those really competent can try having 3kg ball between legs 
C. Conditioning 
60s hollow hold
60s superman lifts
30s star plank

Monday gymnastics

October 8, 2018


Warm up with some banded hollow lat pull down 
Mermaid rolls 
Wall slides 
A. Emom 15
1. 3-8 pulls ups (add weight if needed)
2. 3-8 box dips (add weight if needed)
3. 30s hollow hold 
B. Strict toes to rings
Today, as much compression of the body as possible rather than just pressing with shoulders first. 
5 x 5 strict toes to rings - use spotters to assist 
Those with strong reps can add a 3second pause at the rope
C. Conditioning 
5 textbook wall walks 
10 dB z press heavy as form allows
25 hollow rocks 
60s rest 

Thursday gymnastics 4th October

October 3, 2018

A. Ring kip focus 

Small swings 
Swing to hollow with lat press (straight arms) 
Swings with ring pull to hips 
Spend time working on technique of our swing, tight positions, active ring engagements. 
Try some swings with something between legs, can you stay active. 
Then those with mu will try 5 min emom 2-5 reps while keeping something between legs!! 
Those with out, 
3 Strict rig to chest pull ups 
5 kip swings on rings x4 sets 
B. Wall walk Handstand half turn holds
5 sets of walk walk, 1/4 turn 10-15s hold
If this is ‘easy’ add a some shoulder taps in during hold

Monday gymnastics 1st October

October 1, 2018

A. Pulling strength.

Max effort strict c2b
Straight into 
max effort strict pull ups 
Straight into 
Max effort rig rows 
(Or find three variations varying from hard to easier - 
eg. Max strict ring mu, max ring to chest pull ups, max rig row. Or:
Max banded pull ups, max ring row, max rings to chest hold)
2 mins rest x 3
Push strength:
Max effort push ups straight into 30-60s long arm plank hold
90s rest x 3
Tight form, no saggy hips!
B. Go through some candle stick roll to pistols 
Accumulate 20-30 good reps, alternating legs 
If you can’t do pi

Thursday gymnastics

September 25, 2018

Thursday Gymnastic skill

A.  Ring muscle up transition focus 
3x 5 floor Russian press ups 
3 x 10s banded hollow front support 
3 x 5-8 Band ring to hips pulls 
2 hips to ring pulls + 2 banded transitions -both with controlled negative
X 4 sets 
Jumping ring muscle ups 
Then either:
1. 20 muscle ups for time - focus is on form and quality rather than Wod ‘getting it done’
2. Choose one of the transition drills and accumulate 20 reps again, form and execution focus.
Long arm pulling strength 
3 x 3-5 ball ups and controlled downs 
3 x 6 tick tocks - going low as you can (this

Monday gymnastics

September 24, 2018


Ring complex:
3-6 strict ring pull ups (false grip is possible) 
20s ring support hold
3-6 ring dips
10s bottom of the dip hold on last dip
X 5 sets 
Add weight if needed 
90s - 2 min rest (those who have strict mu can perform muscle up on last rep of pull ups to get to ring support hold)
Quality movement 
Muscle up finisher after 6 sets: 
Accumulate 2 mins chin over the bar/rings to chest hold 
8min emom:
20s strict ttb (box behind feet to stop any kipping) form over reps 
Straight into 
15s L hang 
C. Co

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