WC 1st August 2022

Session 1

 

Handstand Progressions / Drills:

3 x 3 Wall Walks (5-10 sec pause at top)

3 x 3 Scorpion kick to split leg Handstand 

3 x 6 Wall facing Handstand Alt Splits ( 3 secs in each split 3 on each side)

8 x 2 Hand stand kick up + 5 sec negative to Headstand

 

Strength:

4-5 sets: 

5 Strict Chin Ups 

Rest 45 secs 

12 Ring Body Saw

Rest 60 secs

15 Banded Tricep Extensions

Rest 75 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 4 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 – 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

 

Session 2

 

BMU Skill progression drills:

3 x 20 sec Bar Support holds 

3 x 3 Kipping Swings to weightlessness

3 x 3 BMU Hips to bar

3 x BMU attempts or Max rep 2RIR

3 x 3 False grip Strict C2B 

 

 

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

 

Strength:

E2MOM 10

5 Strict deficit HSPU 

 

Core conditioning:

3-5 Rounds:

3-5 Strict T2R

Rest 30 secs 

10 – 15 T2R

Rest 60 secs 

90 Sec Long Arm Plank