Gymnastics March 27th and 29th

Monday 3-26-17

Warm Up:
10 Push ups
10 GHD Sit Ups
1:00 HS Hold
Band Shoulder Stretches

Skill:
HS Walk
Max Reps HSPUs – 1 set…whats your max?
Max Time L-sit hold – 1 time through
20 Box Circles – (5 each direction using 20” box then 5 each direction using 24” box)
Max Reps HSPUs – 1 set – Post box circles

Workout:
EMOM 20 Min
Min 1: 2Strict, 2 Kipping, 2 C2B
Min 2: 10 Wall Balls

All Week Homework:
10 Pull Overs
5×5 Strict Pull Ups
Bar MU practice – Stay patient, move around the bar NOT TO THE BAR! – Work as many reps your hands can handle. Start with low bar work with band. Do not tear!
5×3 – Deficit HSPU practice – Start small, just plates and a slight deficit to practice/If deficit isn’t going to happen then go 1 mat less or unfold a mat.
10 min work on freestanding HSs – gain balance, stay tight in core, use the wall at first to help, but practice kick ups.
10×5 (5 steps each way) side HS walks against wall

Wednesday 3-28-17

Warm Up:
2 x :15 L-Sit hold on rings
5 Negative Pull Ups
3xME Pull Up Hold
Band Stretches

Skill:
Chest to Bar Pull Ups
:15 on :15 off for 5:00 min
3-5 C2B

Workout:
4 rounds
10 – Double squat wall balls (using lighter weight if needed)
10 – T2B
20 – Double Unders

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