Monday&thursday gymnastics

 

Monday&thursday gymnastics

  August 6, 2018

Monday: 

A. Tempo pull ups:
Explosive pull, 2sec chin over bar, 3 second lower 
5×5 reps – add weight if needed 
scales:  light bands/ assisted/ challenging ring row
Accessory: 3×20 hollow body band lat pull down
B. 
1 push up+wall walk+15s hold+walk down+ push up
6 sets, each set add another push up at the start and end, if strong start on high push up reps 
(Form: only thing touching wall in wall wall hold should be toe nails! Super tight hollow bodies and active shoulders, don’t go all way in if you can’t hold shape) 
Accessory: 20 kick ups to the wall just a one/two second hold alternating legs 
C. Conditioning 
20 hollow rocks 
20s long arm hang on rope right hand on top 
20 v ups 
20s long arm hang on rope left top 
20s l sit ring support 
2-3 rounds time dependant for quality it’s not a wod! 
(Hands on top of each other on the hang and active shoulders) 
 
Thursday: 
A.
Bar muscle ups
Those with: 
Every 30s: 2 bar muscle ups , 6 mins 
 
Drills and banded/assisted those not there yet 
B. Handstand walk to wall + 5 strict hspu 
X 6 rounds. Each round try walk from further and add hspu if necessary 
Scale options: box circle walks + box hspu 
Walk to wall & kipping 
Walking + box hspu 
 
C. Conditioning 
5 knees through the bar 
Hanging l sit/basket 15sec
10 v ups 
30s hollow 
60/ rest x3 
 
 
 
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