Monday 1-9-17

Coach's thoughts on today:

Really take the warm-up as serious time to do skill development. Focus. Give a good effort. The gymnastic skill work continues past the warm-up into Hollow Body Holds. Chris was in the other evening and we were discussing some lingering soreness in his back from some deadlifts. This conversation got me to thinking how important it is for people to know how to tilt their pelvis backward, "Lower Cross" distortion patterns are huge culprit for low back pain.

AND NOW WE SQUAT!

Warm-up:15min

  • Gymnastic Warm-up Day 2 (Upper Body Pulling/Trunk)

Basic (No requirements)
A1. Kipping / Kip swing; 5x3 attempts
A2. Strict Pull-ups / Negatives; 5x5
B1. Tuck / L-Hang; 3x10s
B2. KB Swing; 3x10

Level 2: (3 strict pull-ups; Wall Handstand; 3 Ring dips; 15 OHS @ 45/33)
A1. Strict Pull-ups / Weighted; 5x5
A2. Muscle-up Row; 5x3
A3. (OPTIONAL: Butterfly kip; 5x3)
B1. Tuck / L-sit on rings; 3x10s
B2. Back Ext.; 3x10

Level 3: (1 Muscle up; HSPU)
A1. Weighted Pull-up; 5x3
A2. Muscle-up / MU row (turn out); 5x2-3
A3. (OPTIONAL: Butterfly kip; 5x3)
B1. L-sit on rings; 3x10s
B2. Tuck /  Straddle press to Headstand; 3x3

Level 4: (1 Strict Muscle up; EROM HSPU; Weighted Pistol)
A1. L-Pull-up; 5x3-5
A2. Strict MU / Wide MU Row; 5x2
A3. Tuck / Advanced Tuck Back Lever; 5x10s
B1. Straddle / Low Straddle L-Sit on Parallettes 3x10s
B2. Rev leg lift Headstand / Rev leg lift Wall Handstand; 3x3

Gymnastics:10min

  • Hollow Body Hold

Strength:25min

  • (5 Rounds for weight)

Back squat each set for weight
15-12-9-6-3