Gymnastics September 20th and 22nd

Tuesday September 20th: 

  • Warm Up:

10 Hang to Active

30 Hollow Rocks

30 Superman Rocks

  • Max Effort

Practice: Toe Nail progression, by now the elbow transition should be smooth and apparent. Pull deep turn over smooth.

A: 10×1 Toe Nail Negative *Slow as possible

B: 7×1 ME Hollow Body Ring Pull Up (False Grip, ring to sternum)

C: 7×1 ME Strict Ring Dip

  • Strength

Practice: Gymnastic Swing *Focus on momentum carrying you, not pulling or engaging.

A1: 5×8 False Grip Ring Row

A2: 5×3 EROM Static Dip (Dip Bars)

A3: 5×2 Wtd Chin Up

  • Volume

Practice: Toe Nail Negatives, goal is control through transition, no trap door.

A: Ring Pull Up 4-3-2-2-2-2

B: Ring Dip: 5-4-3-2-2-2

Thursday September 22nd:

  • Warm Up:

:30 Handstand Hold

20 v-ups

200m run

  • Max Effort

Practice: Brief review of Toe nail spot

A:10xME Transition: *Utilize the feet if needed focusing on keeping the rings and elbows tight. As soon as there is distance, the set is done.

  • Strength

Practice: Gymnastic swing with momentum and pull to hips

A1: 4×8 Ring push up w/ Turnout

A2: 4×5 False Grip Ring PU Negative

A3: 4×2 Wtd Ring Dip

  • Volume

Practice: Toe Nail Spot, by now feet should feel barely utilized. Elbows should be tight, and control throughout.

A: Ring Pull Up 5-4-3-2-2-2

B: Ring Dip: 5-5-4-3-2-2

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