Thursday 201218

Gymnastics Skills Progressions

Muscle-Up:

-Level 1: Hollow Rock Muscle-Up, 5x(3+1)x1-3

-Level 2: Tap Swing + Muscle-Up, 5x(2+1)x1-3

-Level 3: Muscle-Up, 5 x 1-2 reps from failure

OR

Chest-to-Bar Pullup/Pullup:

-Level 1: Chest-to-Bar + Tap Swing, 5x(2+1)x5

-Level 2: Strict + Kipping Chest-to-Bar, 5x(1+1)x5

-Level 3: Shoulder Width Chest-to-Bar, 5x5

AND

Handstand Walk:

-Level 1: Controlled Wall Reach, 5x5

-Level 2: 2-4 Step Controlled Wall Reach, 5x5

-Level 3: Target Number HS Walk (coach sets target number of steps), 5 sets


3 Rounds For Time:

12/9 Strict Pullups

15/12 Strict Ring DIps

18 Box Jumps, 30"/24"

TIMECAP: 15:00

GEAR: 2


Extra Work: Prehab Circuit 4

3 Sets for Quality: 

Row 1:00 @ 6 

Triplanar Samson, 0:10/position 

5 Bulgarian Split Squats/leg 

5 Cossack Squats/leg