July 25, 2019 – LVL 2 – Functional Gymnastics

July 25, 2019 – LVL 2 – Functional Gymnastics

Warm Up

WEEK 3: SESSION 1

– CHIN-UP
– RING MUSCLE UP
– HSPU

Warmup
00:00 – 07:00
——————–
3 rounds for a general warm-up:

– SCAPULA PUSH UP x 5
– STRAIGHT ARM PLANK x 20s
*Turn fingers to face your toes

– Y TO HANDCUFF x 3
– TUCK HOLLOW ROCK x 10

A. CHIN-UP

CHIN-UP
10:00 – 25:00
——————–

(DEMO A1)

A1) – In 5:00, establish a heavy but perfect 4RM:

– CHIN-UP (bar)

A2) – EVERY 2:00 x 8:00 (4 sets):

– CHIN-UP x 4
*weight established in A1

———–
NOTES:

CHIN-UP
– SCALE – BOX CHIN-UPScoring: Not Scored

B. RING MUSCLE UP 1

RING MUSCLE UP 1
30:00 – 45:00
——————–

SPLIT ATHLETES INTO PAIRS OF SAME HEIGHT

ATHLETES SET TOP OF RING – STERNUM

(DEMO B1)

B1) – 2 sets, partner alternating:

– STERNUM HOLD x 20s

(DEMO B2)

B2) – 2 sets, partner alternating:

– BABY MUSCLE-UP (TRANSITION ONLY) x 6
*Shoulders down on the negative.

– SINGLE LEG V-UP (HOLD) x 15s / side
*Leg squeezed straight, toe over hip.Scoring: Not Scored

C.

RING MUSCLE UP 2
ATHLETES SET RINGS ABOVE HEAD HEIGHT

(DEMO C)

C) – 3 sets, partner spot from waist:

– STERNUM HOLD (HIGH RINGS) x 20sScoring: Not Scored

D. HSPU

HSPU
50:00 – 60:00
——————–

(DEMO D)

D) – 2 sets, partner spotted from the hips:

– BOX HSPU x 10

*Perform the first 5 reps standing.
*perform the last 5 reps kneeling.Scoring: Not Scored

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