September 25, 2019 – LVL 1 – Functional Gymnastics

September 25, 2019 – LVL 1 – Functional Gymnastics

WEEK 6: SESSION 1

– PULL-UP CYCLE (W 6/8)
– ACCESSORY
– SHOULDER EXTENSION
– L-SIT

Warmup

00:00 – 05:00
——————–
1 round for maximum ROM:

– BANDED DEPRESSION x 40s
– TABLE ROCKS x 30s
– WALKOUT x 1 floor length

– FLOOR DEPRESSION x 40s
– 1 ARM TABLE x 30s / side
– WALKOUT x 6
*Shoulders elevated!

A.

PULL-UP CYCLE (W 6/8)
07:00 – 13:00
——————–

ATHLETES PARTNER UP

A1) – 8 sets each

– +5kg ACTIVE HANG (+ mini band assist) x 10s
*Pull shoulders down as HARD as possible!

15:00 – 24:00
——————–

ATHLETES SET BAR TO STERNUM HEIGHT

A2) – 6 sets, SLOW! :

– +5-10KG, 1/2 + 1 BOX PULL-UP x 2
*Squeeze out of the hang SLOWLY.Scoring: Not Scored

B.

ACCESSORY
ATHLETES STAY PARTNERED UP

A3) – 2 sets, keeping shoulders protracted!:

– PRESS TO PIKE x 60s
*Keep pushing the floor as you lower!

– BODYWEIGHT SKULLCRUSHER x 60s
*Take the bar lower than last week.

– TEDDY BEAR TO PIKE x 60sScoring: Not Scored

C.

WorkoutPreview Error: No Workout Provided

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