October 3, 2019 – LVL 2 – Functional Gymnastics

October 3, 2019 – LVL 2 – Functional Gymnastics

HSPU CYCLE (W 7/8)

– HSPU
– HANDSTAND WALK

Warm-up

1 round for conditioning:

– BEAR CRAWL x 60s
– TUCK > HOLLOW REPS x 50
*Take breaks to keep quality

*everytime you break, collect:
– SCAPULA PUSH UP x 5
– PRONE EXTENSION x 10

– CAT / COW TRIPOD x 10

A.

HSPU CYCLE (W 7/8)
HSPU CYCLE (W 6/8)
06:00 – 12:00
——————-

A1) – EMOM 7

– 10s STANDING BOX HSPU HOLD
5s hold head off the floor
5s hold head on the floor

A2) – 3 sets, for quality positions:

– +5kg PUSH UP x AMRAP in 40s
5s hold at the bottom of each rep

– ELBOW TO KNEE x 25m

No rest between exercises
Rest 30s-60s between sets

A3) – 2:00 AMRAP, squeezing knees in tight.

– V COMPRESSION REPS

———–
NOTES:

STANDING BOX HSPU HOLD
– SCALE – Hold head ON floor for 15s and push.Scoring: Not Scored

B.

HANDSTAND WALK
HANDSTAND WALK
20:00 – 21:00
——————-

B1) – 1 set, for shape activation + maintenance:

– PIKE ROCKS x 1:00
*Ballerina toes in the finish – no weight.

23:00 – 24:00
——————–

B2) – 1 set, pushing maximally:

– BACK FACING SHIFTING (NO LIFT) x 4 / side

25:00 – 30:00
——————–

B3) – EMOM x 5

– BACK FACING SHIFT (+ LIFT) x 2 / side
*Shift the Hip over the hand.

30:00 – 33:00
——————–

B4) – IN A 3:00 WINDOW, PRACTICE:

– BACK FACING SHOULDER TAPS (STRADDLE)
*Squeeze legs, point toes.Scoring: Not Scored

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