November 15, 2019 – LVL 1 – Functional Gymnastics

November 15, 2019 – LVL 1 – Functional Gymnastics

– PUSH UP STRENGTH
– BAR MUSCLE UP STRENGTH
– FLOOR CORE

00:00 – 05:00
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2 rounds of:

– OSTRICH WALK x 40m
– PRONE EXTENSION x 10
– FLOOR PELVIC TILTS x 10

A. PUSH UP STRENGTH


09:00 – 11:00
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ATHLETES MOVE TOGETHER

ATHLETES MOVE ON YOUR CUES

(DEMO A1)

A1) – 1 set for activation:

– SHOULDER ROLLS x 8
– HOLLOW SPACING x 8

———————-
COACHES NOTES

This is activation work for A2. Stress the importance of positions.

16:00 – 25:00
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ATHLETES MOVE TOGETHER

ATHLETES MOVE ON YOUR CUES

(DEMO A2)

A2) – Every 90s x 6 sets (9:00)

– PUSH UP NEGATIVE + HOLD x 1
5s Negative.
15s Hold.

————
COACHES NOTES:

The aim is to focus on proper activation of scapula form start to finish. NO SHRUGGING!

†SCALE – BAR PUSH UP

† RX+ – Add 2.5-5kgScoring: Not Scored

B. BAR MUSCLE UP


30:00 – 35:00
——————-

ATHLETES PARTNER UP

ATHLETES SPOT EACH OTHER

ATHLETES MOVE ON YOUR CUES

(DEMO B1)

B1) – 5 minutes to complete 3 sets each, athlete spotted from the waist:

– BELLY TO BAR PRESS DOWN x 3
– BOX BAR MUSCLE UP x 1

rest 30s between athlete's sets

38:00 – 45:00
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ATHLETES MOVE ON YOUR CUES

ATHLETES MOVE TOGETHER

(DEMO B2)

B2) – 3 sets for maximum tension, partner spotted from the trap:

– BOX HSPU HOLD (KNEELING) x 30s
*head hover 2" off the floor

30s rest between each athlete

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COACHES NOTES

†SCALE – KNEELING HSPU HOLD (PLATE)Scoring: Not Scored

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