October 19, 2018 – Gymnastics Strength

October 19, 2018 – Gymnastics Strength

Warm Up

A . Dead bugs x 40s with KB
B1. Supine weighted PVC / Barbell overhead stretch and pull. Supinated grip. 2 x 5 (5 sec pause overhead) https://www.youtube.com/watch?
B2. Ring german hang 2 x 15-20s. https://www.youtube.com/watch?v=Fyb8ASCy1U0
C – Hip to rings transition
D. Wrist routine – 1 cycle. https://www.youtube.com/watch?v=QmrAtWeWrqs&t=4s

A. Skill

Skill
EMOM 3
Ring Beat Swing x 5

EMOM 3
Hips to rings x 3-5

EMOM 3
MU attempt x 1Scoring: Not Scored

B. Accessory A

Accessory A
Chest to Ring Static Hold x max
Bottom of dip (not in a resting position) x max duration

30s rest between each

x 3 setsScoring: Not Scored

C. Accessory C

Accessory C
False Grip hold x max hold
Top of Dip Hold with rings turned out x max hold

rest 30s between

x 3 setsScoring: Not Scored

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