July 31, 2019 – LVL 1 – Functional Gymnastics

July 31, 2019 – LVL 1 – Functional Gymnastics

WEEK 3: SESSION 1

– RING PULL-UP
– HS ACTIVATION
– WALL CLIMB

Warmup
00:00 – 08:00
———————
1 set for shoulder extension:

– PRONE EXTENSIONS x 8 (DEMO VIDEO TRUE COACH)
– SCORPION TWIST x 5 / side

SPLIT ATHLETES INTO PAIRS OF SIMILAR HEIGHT
ATHLETES SET TOP OF RING TO STERNUM

2 sets, partner alternating between:

– FALSE GRIP SCAPULA PULL-UPS x 30s
– DEADBUG x 30s

A.

CHEST-TO-BAR
10:00 – 25:00
——————–

ATHLETES KEEP TOP OF RINGS TO STERNUM

(DEMO A1)

A1) – 2 set each athlete:

– STERNUM HOLD x 30s
– 1 ARM TABLE x 15s/arm

(DEMO A2)

ATHLETES MOVE BOTTOM OF RING TO CHIN HEIGHT

A2) – EVERY 2:00 x 5 (10:00), complete the following:

– (BOX) RING CHIN-UP x 5 (DEMO VIDEO IN TRUECOACH)
*controlled reps and aim for perfect positioning each rep
*can build loadScoring: Not Scored

B.

PULL-UP
ATHLETES MOVE BAR TO CHEST HEIGHT

(DEMO B1)

B1) – 1 set for AMRAP:

– (BOX) PULL-UP
*Pronated grip

———–
NOTES:

BOX PULL-UP
– SCALE – FLOOR PULL-UPScoring: Not Scored

C.

HANDSTAND ACTIVATION
30:00 – 40:00
——————–

(DEMO C1)

C1) – 1 set for activation:

– WALL SHOULDER ACTIVATIONS x 10
– WALKOUTS x 10
– WALL PLANK PELVIC TILTS x 10

(DEMO C2)

C2) – 2 sets, partner spotting from the waist:

– WALL PLANK HIP DRAG x 30sScoring: Not Scored

D.

HANDSTAND
45:00 – 60:00
——————–

(DEMO D1)

D1) – 3 sets, each athlete, spotted from the hips:

– SPLIT HS REPS x 30s

(DEMO D2)

D2) – TABATA (20s on 10s off x 8)

– BENT HOLLOW ROCKSScoring: Not Scored

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