September 22, 2019 – LVL 1 – Functional Gymnastics

September 22, 2019 – LVL 1 – Functional Gymnastics

WEEK 5 – SESSION 3

Warmup

00:00 – 07:00
——————–
3 rounds for shoulder strength & mobility:

– LOADED PVC HOLLOW x 60s
– PRONE PVC DISLOCATE x 8
– FULL STANDING DISLOCATE x 8
– PARTNER L-HIP RAISE x 30s

A.

PULL-UP CYCLE (W 5/8)
PULL-UP CYCLE (W 5/8)

ATHLETES PARTNER UP

A1) – 3 sets, partner spotted fromthe waist

– ACTIVE HANG x 35s

A2) – 5 sets, with a wider grip than usual, partner spotted from the waist:

– +2.5kg, 10s PULL-UP
*miniband assistance
*Take 10s to go from hang to chin over bar

ATHLETES MOVING AT THE SAME TIME

ATHLETES MOVING ON YOUR CUES

A3) – 5 sets

– BAR PUSH UP x 4
5s eccentric
5s concentric
Scoring: Not Scored

B.

HANDSTAND

B1) – 2 sets, for max range:

– WALL FIRST KNUCKLE PRESS x 30s

– FLOOR WRIST TO FIST x 30s

B2) – 3 sets, partners alternating between:

– BOX HS x 10s
– BOX HS WALK RIGHT x 5
– BOX HANDSTAND x 10s
– BOX HS LEFT x 5
– BOX HS x 10sScoring: Not Scored

C.

HIPS
HIPS

C) – WEIGHTED PANCAKE GOOD MORNINGS x 10
*hold 10kg DB

Rest exactly 1:00 between setsScoring: Not Scored

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