Gymnastics April 10th and 12th

Monday 4-10-17

Warm Up:
2 rounds
10 plank up downs
30 hollow rocks
30 supermans
1:00 HS hold

Skill:

HSPUs
2 min OH hold (KB or barbell)
Then…
6 min EMOM
8-10 HSPUs

Workout:
10-1
Burpee box jump
Btwn each set – 1 Bar MU

All Week Homework:
60 Hollow Rocks
5×5 Ring Strict Pull Ups – try to pull to sternum
Ring MU practice – Stay patient, it’s all timing – Work as many reps your hands can handle. Start with low bar work with band. Do not tear!
5×5 – 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.
10×3 wall walks
10 min work on HS walking

Wednesday 4-12-17

Warm Up:
2 rounds
10 kips
10 ring rows
10 ring dips

Skill:
Bar MU
10 min practice
EMOM 12 min
1-2 Bar MUs (with or w/out bands)

Workout:
15 min AMRAP
10 T2B
10ft HS walk
10 ring dips

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