Thursday gymnastics

 

Thursday gymnastics

  September 25, 2018

Thursday Gymnastic skill

A.  Ring muscle up transition focus 
3x 5 floor Russian press ups 
3 x 10s banded hollow front support 
3 x 5-8 Band ring to hips pulls 
2 hips to ring pulls + 2 banded transitions -both with controlled negative
X 4 sets 
Jumping ring muscle ups 
Then either:
1. 20 muscle ups for time – focus is on form and quality rather than Wod ‘getting it done’
Or 
2. Choose one of the transition drills and accumulate 20 reps again, form and execution focus.
 
B.
Long arm pulling strength 
3 x 3-5 ball ups and controlled downs 
3 x 6 tick tocks – going low as you can (this can be full leg lift to skin the cat is possible) arms straight throughout 
4 x 3 straddle ups on the rope – alternate which hand is on top 
 
C. Conditioning 
12 perfect kip swings with ‘sponge’ 
Max effort hollow hold 
60s rest 
12 perfect kip swings 
Max effort ring support hold 
60s rest 
12 perfect kip swings 
Max effort hollow rocks 
60s rest 
12 perfect kip swings 
Max effort superman hold
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