February 7, 2020 – COASTAL GYMNASTICS – LEVEL 1

February 7, 2020 – COASTAL GYMNASTICS – LEVEL 1

– PULL-UP
– HANDSTAND

00:00 – 07:00
——————–

3 rounds of:

– HANGING DEPRESSION (BAND) x 5
– BAT WING HOLD x 60s
– PLANK x 40s
*cue dragging elbows toward feet

A. PULL-UP

10:00 – 16:00
——————–

A1) – EVERY 90s x 6:00 (4 sets):

– TUCK > L REPS x 5
*knees stay above belly button

18:00 – 28:00
——————–

A2) – 3 sets, drawing shoulders down fully:

– FLOOR PULL-UP x 8
1s up
1s hold
1s down

*fully stretch shoulders at the bottom

– KNEELING PROTRACTION PUSH UP x 5

Rest 30s between exercises
Rest 60s between sets

30:00 – 35:00
——————–

A3) – 3 sets (supinated grip) of:

– FLOOR CHIN OVER BAR HOLD x 25s

Rest exactly 30s between setsScoring: Not Scored

B. HANDSTAND

C1) – ACCUMULATE 75s TOTAL TIME / each:

– BOX HS (KNEELING)
– L HIP RAISE HOLD

C2) – 3 sets of:

– HS KNEE LOWER x 30s
*accumulate into multiple sets if needed

*bring both feet down, so the toes are lightly on
the wall

Rest 90s between sets

————
SCALES:

C2) – BOX HS STANDING – 40s

60:00 – 63:00
——————–

C2) – 1 set of:

– BOX WALKOUT x 3:00
*shoulders touch ears the whole timeScoring: Not Scored

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