Wc 25th July 2022

Session 1

 

Complete each section before the next:

  • 3 x 5 Handstand Kick Ups (wall)
  • 3 x 10 Handstand balance shifts / shoulder taps
  • 2 x 20-30 sec Freestanding headstand (use spotter)
  • 3 x 3 Handstand kick ups (freestand using spotter)
  • 3 x Handstand walk attempts (spotter in place alongside)

 

Strength:

4-5 sets: 

3 Lying to Standing Rope Climbs /  1 Rope Climbs

Rest 45 secs 

8 Horizontal ring rows (slow controlled)

Rest 60 secs

15 Banded Pull Downs

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 3 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:

EMOM 12

  1. 20 Hollow Rocks
  2. 3-5 Hang to Tucked lever
  3. 20 Sec Hanging L-sit flutter kicks

 

Session 2

 

Strict RMU Skill progression drills:

3 x 3 false grip ring row (slow controlled)

3 x 2 false grip ring Pull Up (slow controlled)

3 x 3 Transition tracing

3 x 3 Ring Dips (bodyweight)

3 x 20 sec Ring Support holds

3 x 1 RMU attempt or Max rep 2RIR

 

Strength:

4-5 Sets:

Max Rep Strict HSPU into Kipping HSPU

Rest 60 secs

Max rep Strict Ring dips into kipping ring dips

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

 

Core conditioning:

10 mins for quality:

45 secs Planche lean plank

15 Arch Rocks

15 V ups 

10 V up Pulses