March 14, 2020 – LVL 2 – Functional Gymnastics

March 14, 2020 – LVL 2 – Functional Gymnastics

– KIPPING MUSCLE-UP

Warm-up

2 rounds for shoulder strength:

– Y RAISE x 8
*hold each rep for 3s

– ARCH HOLD x 40s
– V-UP x 12

– OH RING PULL x 8

A. RING MUSCLE-UP

HOLLOW HOLDING

A1) – 5 sets, swinging to a horizontal:

– RING SWING x 8
*pull back in hollow, press forward in arch

Rest 60s between sets

A2) – 6 sets:

– VERTICAL JUMPING MUSCLE UP x 2

A3) – 5 sets of:

– +5kg RING DIP HOLD x 20s
*shoulder-held above the top of the ring

Rest 1:00 between sets

A4) – EVERY 90s x 4 sets

– FALSE GRIP L-SIT x 15sScoring: Not Scored

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