October 2, 2019 – LVL 1 – Functional Gymnastics

October 2, 2019 – LVL 1 – Functional Gymnastics

WEEK 7 – SESSION 1

– PULL-UP
– SHOULDER STABILITY
– HANDSTAND

1 set for activation:

– FLOOR PELVIC TILTS x 10
– WALKOUT x 6
*Arms locked!

– FLOOR PULL-UP x 5
5s up, 5s down.

*Pull shoulders down as far as you can.

A.

PULL-UP CYCLE (W 7/8)
ATHLETES WORK IN TEAMS OF 3

1 ATHLETE DOES PULL-UP
1 ATHLETE SPOTS FROM WAIST
1 ATHLETE DOES OH PUSH

A1) – 2 sets, initiating SLOWLY, out of the hang:

– PULL-UP (mini band) x 5
*Pause for 2s halfway up each rep

– OH PUSH HOLD x 45s

A2) – COLLECT 7 reps:

1 ATHLETE DOES PULL-UP
1 ATHLETE SPOTS FROM WAIST
1 ATHLETE WATCHES/ADDS LOAD

– BOX PULL-UP + 7s L NEGATIVE
*Negative starts with a 2s chin over bar hold

Rest exactly 60s between Negatives

———–
NOTES:

PULL-UP (Mini Band):
– SCALE – NEGATIVE PULL-UP (mini band)
*Pause for 2s halfway down each rep

L NEGATIVES:
– SCALE – 7s FLOOR PULL-UP NEGATIVEScoring: Not Scored

B.

SHOULDER STABILITY
SHOULDER STABILITY
24:00 – 30:00
——————–

2 sets of:

– OH PUSH (WALL) x 8 / side
– 1 ARM TABLE x 40s / side
– BENCH LAT STRETCH x 1:00

No rest between exercises or sets.Scoring: Not Scored

C.

HANDSTAND
B1) 10s on, 10s off x 5

– BODY LINE DRILL

B2) – 2 sets, arms locked out:

– ASSISTED PLANK TO HS x 2
*Push UP!

B3) – 6 sets, partner spotted from the waist

– CHEST TO WALL WEIGHT SHIFTING x 20sScoring: Not Scored

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