Monday gymnastics

 

Monday gymnastics

  September 10, 2018

A. 

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
B. 
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*
 
C. Conditioning 
25 hollow body lat pull downs 
25 hollow rocks 
25 superman hold 
25s dB seated oh hold (2db)
3 rounds – rest as needed form over racing through. It’s not a ‘wod’ chiccas 
 
D. If time – partner pnf partner stretch
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