Monday gymnastics

 

Monday gymnastics

  October 8, 2018

Monday:

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 
X4 
 
D. If time
Partner pnf hamstring stretch
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