Wc 18th July 2022

Session 1

 

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: 

3-5 Strict Elevator Pull Ups (2 sec pause at each range)

Rest 30 secs 

16 Archer 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.This is week 2 of the cycle. 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:

12 Ring Body Saw or Body Saw

Rest 30 secs 

15 Hollow Rocks

15 Second Hollow hold

Rest 30 secs 

12 T2R

Rest 60 secs 

 

Session 2

 

BMU Skill progression drills:

3 x 20 sec Bar Support holds 

3 x 12 Banded Pull Downs (slow controlled)

3 x 5 Straight Bar Dips (bodyweight)

3 x 3 BMU Hips to bar

3 x BMU attempts or Max rep 2RIR

 

Strength:

5 sets: 

3-5 Elevator Ring Dips (2 sec pause at each range)

Rest 30 secs 

8-12 Weighted Push Ups (2RIR)

Rest 90 secs

 

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. This is week 2 of the cycle. Regular gymnastics class attendees should record current note their current level so that progress can be monitored. 

 

Core conditioning:

 

AMRAP 8 

25 Ab Mat Sit Ups

12 T2B