Monday gymnastics

 

Monday gymnastics

  September 24, 2018

Monday: 

A.

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 
 
B. 
8min emom:
20s strict ttb (box behind feet to stop any kipping) form over reps 
Straight into 
15s L hang 
 
C. Conditioning 
20s hollow hold
20s of hollow rocks 
20sv ups 
20s tuck ups 
20s sit ups 
20s toe touches (led on back feet up pointing to ceiling at 90degree reach up touch toes)
60s rest 
X3 sets
 
D. Partner hamstring stretch 
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