August 25, 2019 – LVL 1 – Functional Gymnastics

August 25, 2019 – LVL 1 – Functional Gymnastics

PULL-UP CYCLE (W 2/8)

– PULL-UP STRENGTH CYCLE (8 weeks)
– GENERAL CONDITIONING

WARM-UP
00:00 – 06:00
————–

1 set for activation and mobility:

– KNEE TO ELBOW x 40s

– RING ROW x 40s
*full scapula range
*no shoulder shrugging

– PRONE EXTENSIONS x 40s
– TABLE WALK x 40s

A.

PULL-UP CYCLE SKILL
PULL-UP SKILL
10:00 – 20:00
—————-

PAIR ATHLETES WITH PARTNER OF SIMILAR HEIGHT

SET BAR TO CHIN HEIGHT

B1) – 1 set for activation, alternating between:

– FLOOR PULL UP x 5
– SINGLE-LEG HOLLOW ROCK x 30s
*hug a medicine ball tightly, wrap your abdomen around the ball as much as possible!

B2) – 2 sets for awareness and strength:

– WEIGHTED HANGING SCAPULA DEPRESSIONS (WIDE) x 8
* emphasize tilted pelvis throughout, avoid a break in the spine

– Y TO HANDCUFF x 5Scoring: Not Scored

B.

PULL-UP STRENGTH
PULL-UP STRENGTH
24:00 – 44:00
—————–

C1) – In 5 minutes, Establish a 3rm of:

– (BOX) PULL-UP
*2s up, 2s hold at the top

C2) – 2 sets @ 70-80% of C1, partner assisted from the waist:

– (BOX) PULL-UP x 4
*2s up, 2s hold

Rest exactly 90s between sets

C3) – 1 set, partner-assisted at the waist:

– (BOX) PULL-UP HOLD x 30sScoring: Not Scored

C.

CORE CONDITIONING
CONDITIONING

D) – EMOM 9, 40s work, 20s rest

– WEIGHTED DEAD BUG
– PRONATED RING ROW
– ARCH FLUTTERS

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NOTES
Fight for quality!Scoring: Not Scored

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