Gymnastics December 6th / December 8th

It is that time! Sign up for this months Gymnastics Class this Tuesday at 6 pm. This month is all about Muscle ups!! 

Tuesday December 6th
  • 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 December 8th

  • 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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