Monday gymnastics

 

Monday gymnastics

  September 17, 2018

Monday gymnastics: 

A. E2mom for 10 mins 
option 1:
1 ring to chest pull up + 1 muscle up with out dip + one full strict muscle up + 1 ring dip 
Option 2:
3 strict ring to chest pull ups + 1 assisted strict mu + 3 ring dips 
Option 3: pausing negatives
5s ring support + 5s bottom of the dip + 5s rings at chest + 5s hang 
(Find the appropriate option for you, form over hacking a rep up, if you are somewhere in between do a combination of the options)
 
B. Superset
On the rope:
5 strict knees to elbows with one hand on top, 5 strict k2e other hand on top 
2 lengths bear crawls – straight legs as poss 
60-90s rest 4 sets 
 
C. Conditioning
10 bottom out pistols holds (use a plate in front and or small fractional under heel if needed) 
20 pike seated leg lifts (hands flat as far forward as possible) 
30 Russian twists – hand furthest away must touch floor 
4 rounds for quality not speed! 
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