Gymnastics November 8th and 10th

Tuesday November 8th:

• Warm Up:
  2 rounds
  10 GHD sit ups
  10 GH Raises
  10 Back Extensions
  :30 HS Hold

• Skill/Strength:
  Initial steps to strict HSPUs
  -Head Stand work
  3×10 Reverse Hand Push Ups
  3×10 Downward Facing Dog Push Ups10 minutes to work on Pistols!
  Step Back Lunges transition into w/ pointed toe (forces the lean in) then transition into foot off the ground (forces knee to drag)

• Workout: 12 Min AMRAP
  3 – HSPUs
  10 – Foot Up Stationary Lunges
  5 Pull Ups

Thursday November 10th:

• Warm Up:
  2 rounds
  10 Back extensions
  20 calf jumps
  10 push ups

• Skill/Strength:
  Pistols:
  3×3 Lunge into Pistols (3 each leg)
  3×5 Progress into heighten Lunge into Pistols (5 each leg)
  3×5 Proceed to next height (5 each leg)
  cont…HSPUs:
  Falling off the wall during HSPUs? Loose the aggression.
  Head forward, chest down, core tight, hips in line with core.
  1 rep at a time – 10 reps
  2 reps in a row attempts

• Workout: EMOM 15 min
  Min 1: 8 – Foot Up Stationary Lunges onto box (alternating)
  Min 2: 10 – Push Presses
  Min 3: Run 100m