WC 11th July 2022 

Session 1 

 

HSPU Skill progression drills:

3 x 20 sec Handstand holds

3 x 20 sec Headstand holds 

3 x 6 Box Push Ups 

3 x HSPU attempts or Max rep 2RIR

3 x 3 Wall walks

 

Strength:

5 sets: 

5 Wide Grip Pull Ups 

Rest 30 secs 

4-6 Horizontal Ring rows 

Rest 90 secs 

 

Re-cap Kipping Pull up Progressions 

Then …

Every 90 secs for 6 rounds (9 min clock)

8 Kipping Pull ups or current skill progression

 

Coaches note: Kipping Pull ups will be focused on throughout the next 6 weeks. Regular gymnastics class attendees should record current note their current level so that progress can be monitored. Athletes still yet to achieve strict pull ups should replace the volume part with Strict assisted reps. 

 

Core conditioning:

3-4 rounds for quality:

60 sec long armed plank 

Rest 30 secs 

15 V-up pulses

15 V-ups 

Rest 30 secs 

5 Dragonfly’s 

Rest 60 secs 

 

Session 2

 

RMU Skill progression drills:

3 x 20 sec Ring Support holds 

3 x 6 false grip ring row (slow controlled)

3 x 5 Ring Dips (bodyweight)

3 x 6 RMU Swings 

3 x RMU attempts or Max rep 2RIR

 

Strength:

5 sets: 

3-5 sec descent of HSPU Deficit Negatives 

Rest 30 secs 

8-12 Ring Push up (feet elevated to height of ring)

 

Re-cap T2B Progressions 

Then …

Every 90 secs for 6 rounds (9 min clock)

8 T2B or current skill progression

 

Coaches note: T2B will be focused on throughout the next 6 weeks. Regular gymnastics class attendees should record current note their current level so that progress can be monitored. 

 

Straight arm strength:

3-5 sets: 

8 Banded pull downs 

Rest 30 secs 

5 Hang to tucked lever 

Rest 30 secs 

10 Hollow rocks + 10 Arch rocks