Monday 9th - Sunday 15th May 2022

Session 1

 

Warm up

 

Shoulder mobility

Hollow and arch holds

 

Bar muscle up practice and progressions

 

Straight arm pull downs ( band assisted ) 3 x 3-5

 

Kipping swings towel drill 3 x 3- 5

 

Chest to bar/ belly to bar pull ups 3 x 3-5

 

Jumping BMU 3 x 3-5

 

Banded BMU 3 x 3-5

 

BMU attempts

 

Accessory 

 

4RNFT:

20 sec ring support hold

10- 15 plate pullover 

8 Russian dips

8 dragon flags

 

Session 2

 

Warm up

 

5  mins Shoulder / wrist mobility

 

Freestanding handstand hold practice

 

Coach led practice 10- 15 mins

 

Gymnastic strength

 

EMOM 20

  1. 5- 10 Strict T2B
  2. 5- 10 T2B
  3. 10 – 15 Ring Rows
  4. 50 sec Plank hold

 

Giant set

 

3 sets:

20 – 30 secs Ring support hold

20 – 30 secs Ring dip hold

15- 20 Press ups

 

Rest as needed between sets