August 15, 2019 – LVL 2 – Functional Gymnastics

August 15, 2019 – LVL 2 – Functional Gymnastics

WEEK 1 – HSPU Focus

– HSPU TESTING
– HANDSTAND CONDITIONING
– GENERAL CONDITIONING

Warmup

00:00 – 05:00
——————–
2 sets for activating bottom position:

– Y TO HANDCUFF x 5
– HOLLOW SPACING x 5
– KNEELING BOX HSPU (HOLD) x 10s
*Hold head on floor and activate

A.

Max Strict Handstand Push-Ups (1111 tempo)

A) – 1 set for AMRAP:

– STRICT HSPU
*if you can not perform 1, film fail and execute AMRAP set of standing box HSPU

B.

HANDSTAND PUSH-UP 2
15:00 – 21:00
——————–

ATHLETES PARTNER UP

A2) – Accumulate in as few sets as possible, partner spotted from the waist:

– (KNEELING) BOX HSPU x 15
*Perform an AMRAP on the first set and note your score.

25:00 – 30:00

A3) – 2 sets, partner spotted from the feet:

– TUCK FRONT LEVER NEGATIVE x 6
*RingsScoring: Not Scored

C.

HANDSTAND
HANDSTAND
35:00 – 40:00
——————–

ATHLETES KEEP EXISTING PARTNERS

A1) – 2 sets for Flexibility:

– W PLATE STRETCH x 45s
– L-SIT SNOW ANGEL (DB's) x 45s

40:00 – 46:00
——————–

A2) – 3 sets, partner spotted from the waist:

– 1 ARM WALL PLANK HOLD x 15/side
*Active shoulder – shrug and press!Scoring: Not Scored

D.

CONDITIONING
CONDITIONING
50:00 – 60:00
——————–

ATHLETES SET BAR TO STERNUM HEIGHT

45s on, 15s off x 3

– BELLY TO BAR PRESS DOWNS
*Shoulders down, tucked pelvis!!

– ABMAT ARCH UP
*Hold each for 2s

– TUCK TO HOLLOW
*Hold each position for 2sScoring: Not Scored

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