November 3, 2019 – LVL 1 – Functional Gymnastics

November 3, 2019 – LVL 1 – Functional Gymnastics

Warm Up

– PUSH-UP
– HSPU
– MOBILITY

WARM-UP

2 sets for mobility and activation:

– SCORPION TWIST x 8/side
– Y TO HANDCUFF x 8
– STANDING DISLOCATE x 10

A. PUSH-UP

PUSH-UP
A1) – 1 set for shoulder positioning & activation:

– PUSH-UP HOLD (KNEELING) x 45s
*Elbows on top of wrist, shoulders back and down

A2) – 3 sets for AMRAP of:

– STAGGERED BAR PUSH-UP
*1s hold in each position
*protract shoulders at the top
*set bar to knee height

Rest exactly 2:00 between sets

———-
NOTES:

SCALE – set bar between knee and hip height
RX+ -STAGGERED PUSH-UPScoring: Not Scored

B. HSPU

HSPU
B1) – 3 sets of:

– KNEELING PLATE HSPU (PLATE) x 30s
*Squeeze elbows in and PUSH!

————-
NOTES

RX+ – BOX HSPU HOLD (KNEELING)

B2) – 1 set, same weight as last week, of:

– L-SIT UPSIDE KETTLEBELL PRESS x 12/side
*3s pause midwayScoring: Not Scored

C.

MOBILITY
45s at each station

– TABLE WALK
– KNEELING WILD THINGS
– COREScoring: Not Scored

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