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
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