Thursday gymnastics

 

Thursday gymnastics

  September 5, 2018

Thursday: 

A. Kipping pull ups/butterfly 
Kip swing drills/technique and warm up – legs together, squeezing butt, tight body positions 
Then 5 mins of Either kipping pull ups or butterfly, few mins of drills and warm up. 
Ascending emom.
start at x amount of reps then add on 1-2 reps each minute x 5 – repeat
Eg: 
1. 2 reps 
2. 4 reps 
3. 6 reps
4. 8 reps 
5. 10 reps 
Back to 2 and build again.(10 mins total)
 
B. 
Handstand hold work.
2-3 handstand drills then:
4x 45s handstand hold –
in centre with spotter if possible, perfect positions! Ankles, hips, shoulders wrists all stacked.  If not kicking up, wall walk and hold. 
 
C. Conditioning 
30s ring support hold with turn out 
20s bottom of the dip hold 
10s one arm hang right, 10s one arm hang left 
4 rounds 
 
 
D. If time 
100 hollow rocks 
 
 
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