Gymnastics September 19th and 21st

Tuesday 9-19-17

Warm Up:
2 rounds
20 sit ups

10 push ups
15 air squats

Skill: HSPUs

Max effort kipping HSPUs

EMOM 8 min
2 strict HSPUs


4 Rounds For Quality

Max Reps UB HSPU

Match Number in OHS @ 95#

All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
3xME ring to sternum rows
5×5 Low Ring MU transition
3×8 ring dips
Bar MU practice – start moving the box further away and use a shorter box as you get more comfortable.
6×5 strict HSPU
Every 30 sec try 5 unbroken T2B until you can’t complete them unbroken
5 HS forward rolls
10 min work on HS walking

Thursday 9-21-17

Warm Up:
2 rounds
20 pvc pass throughs
10 GHD sit ups
10 Back Extensions

Skill: Ring MUs

Attempt Ring MUs 5-10 min
odd low ring transition
even 1 strict PU, 1 kipping pull up, 1 C2B

For Time:
12 Muscle Ups or 24 pull ups

21 Sumo-Deadlift High Pull @ 65#

9 Muscle Ups or 18 pull ups


7 Muscle Ups or 14 pull ups


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