Wednesday 5-17-17

Coach's thought's on today:
Keep in mind the Gymnastic warm-ups are skill based. You need to be working hard enough to get some blood flowing but this should be about developing skills so focus on quality. When we get into the pull-ups for strength work you will likely need a band because we've just done pulling in the warm-up. Also, these need to be wide grip -- focus on activating the shoulder girdle before the elbow bends in this pull. Finally the squats...every other minute should be a decent enough rest to go pretty heavy, but they do need to be cleaned from the floor.

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

Strength:20min

  • Pull-up / Chin-up (4x8)

Wide grip -- most likely band assisted.

Strength:14min

EOMOM from the floor.

  • Front Squat