January 22, 2020 – COASTAL GYMNASTICS – LEVEL 1

January 22, 2020 – COASTAL GYMNASTICS – LEVEL 1

– PUSH-UP
– ROWS
– RESET

00:00 – 06:00
——————–

AMRAP 6:00

– FLOOR PELVIC TILT + HOLLOW HOLD
(5 + 15s)

– TABLE ROCKER x 10
– OSTRICH WALK x 15m
– WEIGHTED PIKE + SHOULDER EXT x 30s

A. PUSH-UP

08:00 – 15:00
——————–

A1) – 3 rounds for Anterior Delt strength:

– SERRATUS WALL SLIDES x 5
3s up
3s down

– ANTERIOR DELT PLATE HOLD x 30s
*heavy!

Rest 20s between exercises & sets

18:00 – 35:00
——————–

A1) – 4 sets, squeezing the arms:

– +1.5kg PUSH UP x 5
3s down
1s hold

– HANGING LEG LIFT x 5
3s up
1s hold

38:00 – 45:00
——————–

A2) – COLLECT 10 REPS:

-+1.5kg, 5s PARALLEL BAR DIP NEGATIVES
*take 5s to lower from top to bottom

Rest 30s between reps to keep quality high

————
SCALES:

A2) – SINGLE LEG HANGING LEG LIFTScoring: Not Scored

B. ROWS

50:00 – 60:00
——————

EVERY 2:30 x 10:00 (4 sets):

– BODYWEIGHT ROW x 5
4s chin over bar hold each rep

– HOLLOW HOLD x 30s

————
SCALES:

– SINGLE-LEG DEADBUG x 15s / sideScoring: Not Scored

C. RESET

COLLECT 40 REPS TOTAL:

– ARCH UP
*squeeze mid back each repScoring: Not Scored

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