Gymnastics September 27th and 29th

Tuesday September 27th:

  • Warm Up:

10 Hang to Active

30 Hollow Rocks

30 Superman Rocks

  • 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

  • Max Effort

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
Thursday September 29th:

  • Warm Up:

:30 Handstand Hold

20 v-ups

200m run

5 x 1 toe nail progression

Practice gymnastics swing

Do a MUSCLE UP!!!! (Attempt muscle ups)

  • 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

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

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

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