Tuesday 041218

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


5 Rounds For Time:

10 Ring Dips

20 One Legged Squats, alternating

TIMECAP: 9:00

GEAR: 2.5


Extra Work: Assault Bike

Warm-Up:

6:00, escalating intensity every 1:30

Rest 2:00-3:00

10 Sets:

1:00 near max effort

1:00 easy