August 8, 2019 – LVL 2 – Functional Gymnastics

August 8, 2019 – LVL 2 – Functional Gymnastics

WEEK 6: SESSION 1

– RMU CONDITIONING
– RMU STRENGTH
– CORE CONDITIONING

Warmup

00:00 – 08:00
——————–
1 round of:

– TEDDY BEAR TO PIKE x 10
– SINGLE LEG V-UP x 20 / side
– PRONE EXTENSIONS x 10
– 1 ARM TABLE x 45s / side
– FALSE GRIP CONTRACTIONS x 60s

A.

RMU CONDITIONING
RING MUSCLE-UP – CONDITIONING
12:00 – 30:00
——————–

SPLIT ATHLETES INTO PAIRS OF SIMILAR HEIGHT

ATHLETES SET TOP OF RING – STERNUM

A1) – 1 round for activation of correct positions:

– FALSE GRIP DEPRESSIONS x 15
– TUCK HOLD x 40s
*Knees to chin squeeze.

A2) – 2 rounds for activation of correct positions:

– STERNUM HOLD x 25s
*Fix errors after 1 round.

A3) – 3 rounds for strength:

– BABY MUSCLE-UP (TRANSITIONS ONLY) x 5
*Fix 1 error each round.Scoring: Not Scored

B.

RMU STRENGTH
RING MUSCLE-UP – STRENGTH
33:00 – 50:00

SET TOP OF RINGS TO ELBOW HEIGHT

B1) – 1 round for activation:

– RING DIP REPS x 10
– Y TO HANDCUFF x 10
– ARCHER ROW x 10 / side

B2) – 2 sets for activation and awareness:

– 5s (ASSISTED) RING SUPPORT HOLD
– 10s (ASSISTED) RING MUSCLE-UP NEGATIVE x 1

B3) EMOM x 6

– 5s RING SUPPORT HOLD
– 10s RING MUSCLE-UP NEGATIVE x 1
Scoring: Not Scored

C.

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

COLLECT

60 HOLLOW ROCKS

EMOM, including the start:

– PRONE EXTENSION x 5Scoring: Not Scored

View on WodUp

Leave a Comment