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:
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:
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
