November 7, 2019 – LVL 2 – Functional Gymnastics

November 7, 2019 – LVL 2 – Functional Gymnastics

– PULL-UP
– RING MU
– HANDSTAND

00:00 – 06:00
——————–

2 rounds for elbow conditioning & Scapula:

– COW / CAT x 8
– REVERSE PLANK x 30s
– Y TO HANDCUFF x 4

A.

RING MU

ATHLETES CHOOSE PARTNER OF SIMILAR HEIGHT

SET BAR TO STERNUM HEIGHT

A1) – 1 set for activation:

– HANGING PELVIC TILT x 5
– HANGING DEPRESSION x 5

A2) – 2 set for activation:

– CHIN OVER BAR HOLD (FLOOR) X 15s
– TUCK NEGATIVE PULL-UP x 5s

A1) – 3 sets, keeping shoulders pinned down of:

– +10KG CHIN OVER BAR HOLD x 22s
– +10KG, 12s PULL-UP NEGATIVE x 1

Rest exactly 3:00 between setsScoring: Not Scored

B.

RING MU

ATHLETES SET TOP OF RINGS TO CHIN HEIGHT

4 sets of:

– FALSE GRIP HANG (FLOOR) x 35s

– +2.5kg STRICT RING DIP (BAND) x 6
3s down
3s up

Rest 30s between exercises
Rest 30-60s between setsScoring: Not Scored

C.

HANDSTAND

C1) – 6:00 AMRAP for flexibility & conditioning:

– ELBOW PRESS (WALL) x 6 / side
– KNEELING BOX INCHWORM REPS x 8

48:00 – 55:00
——————–

C2) – COLLECT 15 REPS / side

– BACK FACING WALL SHIFTING (NO LIFT)
*Stretch Lat, try not to rotate.Scoring: Not Scored

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