WC 15th August 2022

Session 1

 

HSPU 

A1. 3 x 20 sec Handstand holds

A2. 3 x 20 sec Headstand holds 

A3. 3 single efforts x Headstand knees to chest drive to Handstand

 

Group A (achieved A3 successfully)

5 x 3 Kipping HSPU (advanced use a deficit / tempo)

Rest 2

 

Group B (failed A3)

5 x 3 Handstand Negatives (3-5 sec lower) + 3 Box Push Ups

Rest 2 mins

 

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: This is the final week of the Kipping pull ups cycle. Regular gymnastics class attendees should record their current level and compare with 6 weeks ago so that progress can be checked. Athletes still yet to achieve strict pull ups should replace the volume part with Strict assisted reps. 

 

Core conditioning 3 – 5 sets: 

10 Hanging knee raises 

10 Sec Hanging tuck hold

Rest 15 secs 

12 V-ups 

12 V-up pulses

Rest 30 secs

15 Hollow rocks 

15 Second hollow hold 

Rest 60 secs

 

Max set Strict Pull Ups 

Rest 90 secs 

Max set Strict Pull Ups

Rest 90 secs 

Max set Strict Pull Ups 

Results to be recorded for next training cycle

 

Note: if using a band record the color / thickness and reps

 

Session 2

 

Bar Muscle ups:

A1. 3 x 20 sec Bar Support holds 

A2. 3 x 3 Kipping Swings to weightlessness

A3. 1 x 3 Strict C2B

A4. 3 x single Bar Muscle Up attempts 

 

Group A (achieved A4 successfully)

5 x 1-5 Bar Muscle Ups 

Rest 2

 

Group B (failed A4)

5 x 3 Strict C2B Pull Ups / Pull Ups + 3 Ring Dips / Parallete press ups

Rest 2 mins

 

Re-cap T2B Progressions 

Then …

Every 90 secs for 6 rounds (9 min clock)

8 T2B or current skill progression

 

Coaches note:.This is the final week of the T2B cycle. Regular gymnastics class attendees should record their current level and compare with 6 weeks ago so that progress can be checked. 

 

Max set Strict Ring Dips

Rest 90 secs 

Max set Strict Ring Dips

Rest 90 secs 

Max set Strict Ring Dips

Results to be recorded for next training cycle

 

AMRAP 12

3 Hang to tuck lever 

8 Ring Rows @2121

12 Hollow rocks