WC 8th August 2022

Session 1

 

HS Walk Progressions / drills:

5 x 10m Camel Walks

3 x 10 Alt Shift weight to finger tips (feet on box if needed)

3 x 10 Alt Shoulder taps (feet on box if needed)

3 x 3 HS Kick Ups Free standing (use spotter)

3 – 5 5m or 10m HS Walks (ability depending)

*For anyone super efficient in HS walk consider getting out 10kg plates as an obstacle to go over.

 

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 5 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. 

 

Strength:

E2MOM 10

6 Horizontal ring rows @21×2 + 12 Heavy Alt Renegade rows

 

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 

 

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

 

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:

4-5 sets: 

3 – 5 Strict HSPU (deficit if capable)

Rest 45 secs 

12 Ring Push Ups

Rest 60 secs

Max Ring Support hold

Rest 75 secs

 

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