September 18, 2019 – LVL 1 – Functional Gymnastics

September 18, 2019 – LVL 1 – Functional Gymnastics

WEEK 5 – SESSION 1

– PULL-UP
– T-SPINE MOBILITY
– HANDSTAND

Warm-up

1 set of each:

– WALKOUT
– BEAR WALK
– TABLE WALK
– BURPEE

A.

PULL-UP CYCLE (5/8)
A1) – 3 sets, partner spotted from the waist:

– ACTIVE HANG x 45s
*Mini band assistance if needed
*Shoulders away from ears as far as possible.

A2) – 4 sets, initiating slowly of:

– +4kg, 6s CHEST TO BAR BOX CHIN-UP x 3
*Take 6 seconds to go from hang to chest on bar.

A3) – 4 sets, in teams of 3:

– LOADED HOLLOW x 30s
*Externally rotate, arms locked.

A4) – 2 sets, squeezing the Ab's throughout:

– 1 ARM DB ROW x 16 / side
*Squeeze the Lat, up and down.

– BODYWEIGHT SKULLCRUSHER x 16Scoring: Not Scored

B.

T-SPINE / BRIDGE
THORACIC / BRIDGE

B1) – 2:00 AMRAP

– WALL BRIDGE WALK DOWN

B2) – COLLECT 20 REPS

– WALL BRIDGE PUSH-UPScoring: Not Scored

C.

HANDSTAND
HANDSTAND

C1) – 2 sets, for max range:

– WALL FIRST KNUCKLE PRESS x 30s

– FLOOR WRIST TO FIST x 30s

C2) – 3 sets, partners alternating between:

– WALL PLANK x 10s
– WALL CLIMB (UP) x 1
– NOSE + TOES HANDSTAND x 10s
– WALL CLIMB (DOWN) x 1
– WALL PLANK x 10s
Scoring: Not Scored

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