July 11, 2019 – LVL 2 – Functional Gymnastics

July 11, 2019 – LVL 2 – Functional Gymnastics

WEEK 1: Session 1
– RING MUSCLE UP – CONDITIONING
– RING MUSCLE UP – STRENGTH
– HSPU

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 1
12:00 – 30:00
——————–

SPLIT ATHLETES INTO PAIRS oF SIMILAR HEIGHT

ATHLETES SET TOP OF RING – STERNUM

(DEMO A)

A) – 1 round for activation of correct positions:

– FALSE GRIP DEPRESSIONS x 15
– TUCK HOLD x 40s
*Knees to chin squeeze.Scoring: Not Scored

B.

RMU – CONDITIONING 2
(DEMO B)

B) – 2 rounds for activation of correct positions:

– STERNUM HOLD x 25s
*Fix errors after 1 round.
– Y > HANDCUFF x 3Scoring: Not Scored

C.

RMU – CONDITIONING 3
(DEMO C)

C) – 3 rounds for strength:

– BABY MUSCLE-UP (TRANSITIONS ONLY) x 5
*Fix 1 error each round.
*2 sec hold in each position, 2 sec transitionScoring: Not Scored

D.

Weighted Pull-Up (1111 tempo)
– 5 sets of @ 100%
Rest as needed

35:00 – 50:00
——————–

ESTABLISH A 1RM:

– CHIN-UP (RINGS)
*Thumbs must touch shoulder at top.

*If unable to add load, complete 5 sets of 1-2 reps

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