July 10, 2019 – LVL 1 – Functional Gymnastics

July 10, 2019 – LVL 1 – Functional Gymnastics

WEEK 1: SESSION 1
– HANDSTAND
– PULL-UP
– CONDITIONING

Warmup

00:00 – 05:00
——————–
1 rounds not for time of:

– SKYREACHER (reps) x 30s
– WALKOUT x 8
– PRONE SHOULDER EXTENSION x 8
– HOLLOW HOLD x 60s

A.

HANDSTAND 1
07:00 – 30:00
——————–

SPLIT ATHLETES INTO GROUPS OF 3:

(DEMO A)

A) – 1 set for flexibility:

– PARTNER ASSISTED OH STRETCH x 1:00
– OH PELVIC TILTS x 1:00Scoring: Not Scored

B.

HANDSTAND 2
(DEMO B)

B) – 1 set each athlete:

– WALL PLANK x 1:00Scoring: Not Scored

C.

HANDSTAND 3
KEEP ATHLETES IN GROUPS OF 3:

(DEMO C)

C) – 3 sets, each athlete, spotted from the hips:

– SPLIT HS REPS x 30s
*Alternating reps, holding each one for 1-2 seconds

– DEADBUG x 30s
*Slow and controlled repsScoring: Not Scored

D.

PULL UP 1
35:00 – 50:00
——————

SPLIT ATHLETES IN PAIRS OF SIMILAR HEIGHT
ATHLETES SET BAR TO STERNUM HEIGHT

(DEMO D)

D) – 2 set each athlete:

– CHEST-TO-BAR HOLD x 30s
– PRONE SHOULDER EXTENSIONS x 30sScoring: Not Scored

E.

PULL UP 2
ATHLETES SET BAR TO CHIN HEIGHT

(DEMO E)

E) – 3 sets, partner spot from the waist:

– +2.5kg 1/2 + 1 BOX PULL-UP x 5
*3 sec raise on full rep, 2 sec hold at topScoring: Not Scored

F.

PULL UP 3
ATHLETES SET BAR TO STERNUM HEIGHT

(DEMO F)

F) – 1 set each athlete:

– CHEST-TO-BAR HOLD x 2:00
*Partner to assist at waistScoring: Not Scored

G.

HAMSTRING MOBILITY
(DEMO G)

ATHLETES MOVE AT SAME TIME:

– 100m OSTRICH WALK
*Every 15m perform:

SEATED PIKE LEG LIFT x 15Scoring: Not Scored

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