September 29, 2019 – LVL 1 – Functional Gymnastics

September 29, 2019 – LVL 1 – Functional Gymnastics

PULL-UP CYCLE (W 6/8)

– PULL-UP
– HANDSTAND

Warmup

00:00 – 04:00

1 set of each from mobility

– open handed movement game
– TABLE SLIDERS x 30s
– 1 ARM TABLE x 3/side
– LOADED DEADBUG x 40s

A.

PULL-UP
PULL-UP CYCLE (W 6/8)

ATHLETES PARTNER UP

——————-
A1) – 2 sets, athletes alternating between:

– FLOOR PULL-UP x 3
5s up, 2s hold

– LOADED DEADBUG x 30s

A2) 4 sets, partners spotting from the waist:

– 5s STRICT PULL-UP (mini band assistance) x 3

*Take 5s to go from hang to chin over bar
*Initiate slowly, with a squeeze, out of the hang!Scoring: Not Scored

B.

HANDSTAND + TTB
B1) – 2 sets, arms locked out:

– PIKE ROCKS x 1:00
*Push UP!

– BENCH LAT STRETCH x 1:00

B2) – 1 round of:

– ELBOW TO KNEE x 50m
VARIETY

B3) – 1 set, take your time & squeeze:

– TUCK > TTB REPS x 1:00

– JEFFERSON CURL x 1:00

B4) – 6 sets, partner spotted from the waist

– CHEST TO WALL WEIGHT SHIFTINGScoring: Not Scored

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