April 11, 2019 – Functional Gymnastics

April 11, 2019 – Functional Gymnastics

A.

Handstand Push Up Warm Up
2 Rounds
10 Standing Straddle w/ alt bent knees
30s Pec Stretch
30s Thoracic Stretch on Floor
Scoring: Not Scored

B.

3 Rounds For Quality
45s OH DB ALT Shoulder Extensions
3 x Box Eccentric HSPU @ 5s
30s Hollow (Bent knee, Hollow, Rock)
Scoring: Not Scored

C.

Tripod Partner Drills
1 – How to get into a tripod
2 – 2 x 10s tripod with bent knee
3 – 2 x Tripod alt single leg extension x 3 reps/side
4.- 2 x 10s Tripod Headstand with dual leg extension
5 – 2 x Tripod Dual Leg + Fall w arm extension x 2 reps
Scoring: Not Scored

D. Alternating Sets: Eccentric Handstand Push-Up, Box Pistol

4 sets, for quality, of:
D1. 1.1.1 Eccentric Handstand Push-Ups (50A0 tempo)Go deeper than last week
10s rest between each rep
D2. 5 Box Pistols 20 inches (3010 tempo)ADD LOAD IF YOU CAN

E.

CORE WORK
5 Rounds
30 Partner Russian twists
5 Candlestick Rolldown
Scoring: Not Scored

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