Thursday gymnastics

 

Thursday gymnastics

  August 16, 2018

A. Strict muscle ups: 

Drills and skills finding challenging scales 
Then, those with:
1 pull up+ 1 strict mu+ 1 ring dip + 1-3 kipping mu 5 sets rest as needed
Those without, as lightly assisted mu + negative as possible. Those close have some attempts from a bent arm
5-6 sets 
 
B. Handstand skill work:
5 tuck ups and down on wall, 
5 straddle up and down
5 pike up and down 
If easy go from kneeling 
Then: 4 x 45s assisted holds – no walking! Use spotter and make them work! 
 
C. Conditioning
30s hollow 
30s r arm top long arm rope hang 
30s hollow 
30s r arm too long arm rope hang 
Repeat with short arm hangs (pull up position, elbows down, hands tight in and close to chest) 
 
D. 2 x 20seated leg lifts 
2x 15 partner assisted back extensions (partner sitting on legs, arms straight by ears for the person working) 
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