February 14, 2020 – COASTAL GYMNASTICS – LEVEL 1

February 14, 2020 – COASTAL GYMNASTICS – LEVEL 1

TOES TO BAR SKILL
HANDSTAND / PULL-UP

WARM UP

A1) – 2 sets for flexibility + Lat activation

– OSTRICH WALK x 20m
– FLAT BACK LEG LIFTS x 15 / side
– SEATED HAMSTRING STRETCH x 30s

A. TOES TO BAR

– BOX PULL BACK x 10
– SCORPION STRETCH x 60s

07:00 – 16:00
——————–

A2) – EVERY 90s x 9:00 (6 sets):

– TOES-TO-BAR SKILL COMPLEX:

– 2 BEAT SWINGS
– 2 STRAIGHT LEG LIFTS
– 2 TUCK COMPRESSIONS
– 5 TOES-TO-BAR

Scoring: Not Scored

B.

20:00 – 23:00
——————–

B1) – COLLECT 1:15 TOTAL TIME:

– 135 PRESS

25:00 – 35:00
——————–

B2) – 3 sets for maximum tension of:

– BOX CHEST-TO-BAR CHIN-UP x 8
2s UP
1s Hold on Bar.
2s DOWN

*Supinate grip.

– HS REP HOLD x 20s / side
*Stack weight over middle of the hand.

rest 20s between sides

———–
NOTES:

135 PRESS

SC: MED BALL BENCH REPS x 40s

View on WodUp

Leave a Comment