Thursday Gymnastics

 

Thursday Gymnastics

  September 19, 2018

Thursday! 

A. 
More kipping work – bar mu focus
Some technique work on bar muscle up kip –  specifically hips to bar and lat press down.
Few transition drills, jumping mu, kip jumping bar mu etc of choice
Every 90s for 9 mins 
Option 1: 3 bar muscle up – no chicken winging if you chicken, down an option 
Option 2: 1 assisted bar mu + 3-5 kip swings building hips to bar with press down 
Option 3: 3-5 kip swings + 3 transition drills
 
As ever, find an appropriate scaling/version that works your weakness the best!
 
Accessory finisher:
5 x 3-5strict c2b pull ups/banded c2b pull ups
 
B. Handstands press drills.
3 x 3-5 rower press drills 
3 x 3-5 tuck up to handstands (and negative down)
3 x 3-5 straddle up to handstand (and negative)
 
C. Tabata ab buffet
20s hollow hold
10s rest 
20s hollow rocks
10s rest 
20s fish right
10s rest 
20s fish left
10s rest 
20s v ups 
10s rest 
20s classic crunches 
10s rest 
20s low arm plank
10s rest 
20s long arm plank 
Done! 
 
D. If time. Hamstring stretch…. make it burn people 
 
 
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