October 31, 2019 – LVL 2 – Functional Gymnastics

October 31, 2019 – LVL 2 – Functional Gymnastics

– RMU
– PUSH-UP
– BMU
– OH RESET

Warm-up

2 rounds of:

– L-SIT SNOW ANGEL x 12
– HANGING DEPRESSION x 8
– Y TO HANDCUFF x 4

A.

RING MUSCLE-UP
ATHLETES PARTNER UP

A1) – 2 sets, squeezing the legs of:

– HOLLOW HOLD x 45s

– +5kg (2" deficit) HSPU ISO x 45s

A2) – 2 sets, partners alternating:

– +1.5kg STRICT PULL-UP x 10
*Use a mini band assistance

Rest 30s between exercises
Rest 60s between sets

A3) – EVERY 90s x 4 sets (6:00):

– STERNUM HOLD x 15 – 20sScoring: Not Scored

B.

RING DIP
ATHLETES MOVE TOGETHER

ATHLETES MOVE ON YOUR CUES

B1) – 1 set of:

– +5KG PUSH UP
4s pause – bottom

*Perform 1 more rep than last weeks AMRAP

ATHLETES STAY PARTNERED UP

B2) – 2 sets, locking out fully, partner spotted from the waist:

– STRICT RING DIP (BAND) x 8
3s down
3s up

Rest exactly 3:00 between setsScoring: Not Scored

C.

BAR MUSCLE-UP CONDITIONING
BAR MUSCLE-UP

C1) – EVERY 2:00 x 8:00 (4 sets):

– PRESS DOWNS x 15
*Pelvis tucked. Scapula depressed

– HOLLOW ROCK x 12Scoring: Not Scored

D.

OVERHEAD RESET
RESET

3:00 AMRAP, keeping shoulders externally rotated:

– OH PUSH (HOLD)
*Do not perform reps, hold shoulders to ears.Scoring: Not Scored

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