October 17, 2019 – LVL 2 – Functional Gymnastics

October 17, 2019 – LVL 2 – Functional Gymnastics

LEVEL 2

– STRICT RING MUSCLE UP
– KIPPING RING MUSCLE UP
– SHOULDER / T-SPINE MOBILITY

Warmup

2 sets for activation & prep:

– TABLE ROCKER x 30s
– RING DIP HOLD REPS x 30s
– FALSE GRIP CONTRACTIONS x 30s

A.

STRICT RING MUSCLE UP
ATHLETES PARTNER UP / SIMILAR HEIGHT

SET-TOP OF RINGS TO STERNUM

(DEMO A1)

A1) – 2 sets each for activation of:

– STERNUM HOLD x 20s
– PUSH-UP HOLD x 20s

ATHLETES MOVE AT THE SAME TIME

ATHLETES MOVE ON YOUR CUES

(DEMO A2)

A2) – 2 sets each for activation and awareness:

– BABY MU (TRANSITION ONLY) x 2
– RING DIP HOLD x 5s

(DEMO A3)

A3) – EVERY 2:00 x 3 sets (6:00)

– STERNUM HOLD x 10s
– BABY MU (TRANSITION ONLY) x 4
*Shoulder below ring on the negative

– RING DIP HOLD x 10s

(DEMO A4)

A4) – 5 minutes to complete 25 reps of:

– BOX ASSISTED RING DIP x 25
*Take breaks when form goes.Scoring: Not Scored

B.

KIPPING RING MUSCLE-UP
(DEMO B1)

B1) – 2 sets for awareness:

– HORIZONTAL JUMPING HIP TO RING

(DEMO B2)

B2) – EVERY 90s x 6

– HORIZONTAL JUMPING RING MUSCLE-UP x 2
* 2 hip to ring + 1 ring muscle up
Scoring: Not Scored

C.

SHOULDER / T-SPINE MOBILITY
SHOULDER / T-SPINE MOBILITY

COLLECT 20 REPS / SIDE

– TABLE REACHERScoring: Not Scored

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