September 1, 2019 – LVL 1 – Functional Gymnastics

September 1, 2019 – LVL 1 – Functional Gymnastics

WEEK 3: SESSION 3

– PULL-UP STRENGTH CYCLE (8 weeks)
– PUSH-UP
– FLOOR CORE

Warmup
00:00 – 08:00
——————–

1 round, activating the HOLLOW:

– HOLLOW HOLD x 60s
as a group, find limit and hold for 60s

– 2 sets

– RETRACTION ROW x 30s
– L HIP RAISE x 30s

– 2 sets

– PASSIVE/ACTIVE HANG x 5
Partner assisted

A.

PULL-UP
PULL-UP CYCLE (W 3/8)
11:00 – 25:00

A1) – 4 sets, partner spotted from the waist:

– PULL-UP NEGATIVE x 3
5s hold
5s down

A2) – 2 sets, partner spotted from the waist:

– CHIN OVER BAR HOLD x 20s
*stay hollow
Scoring: Not Scored

B.

HSPU
HSPU
35:00 – 50:00
——————–

ATHLETES MOVE AT SAME TIME

B1) – 1 set of:

– COW > CAT / TRIPOD x 10
*Correct positions each rep.

B2) – 4 sets for maximum tension of:

– KNEELING PLATE HSPU HOLD x 25s
– SEATED PIKE LEG LIFT HOLD x 25s
– HANDCUFF HOLD x 25s

no rest between exercises or sets.
Scoring: Not Scored

C.

FLOOR CORE
FLOOR CORE
54:00 – 60:00
——————–

EMOM x 6

– L HIP RAISE (HOLD) x 30sScoring: Not Scored

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