September 4, 2019 – LVL 1 – Functional Gymnastics

September 4, 2019 – LVL 1 – Functional Gymnastics

WEEK 4: SESSION 1

– TTB SKILL
– HANDSTAND
– FLOOR CORE

Warmup

00:00 – 06:00
——————–
2 rounds for activation

– HANGING PELVIC TILTS x 10
– DEADBUG REPS x 40s
*Check back does not lift off floor.

– WALKOUT x 10

A.

TOES-TO-BAR
TOES-TO-BAR SKILL
08:00 – 12:00
——————–

ATHLETES INTO PAIRS

A1) – 2 rounds, atlernate with partner:

– TOWEL BEAT SWING x 10
*Make 2 corrections to the group after first set.

14:00 – 24:00
——————–

ATHLETES ALTERNATE EVERY 40s

A2) – EVERY 40s x 8:00 (6 sets each):

– BEAT SWING x 2
– BEAT SWING LEG LIFT x 2
– BEAT SWING – TOES-TO-BAR x 3-5

———–
NOTES:

BEAT SWING TOES-TO-BAR
– SCALE –

BEAT SWING LEG LIFT x 3-5

COACHING:

Maintain active "press down" tension hollow + arch.
Ab tension, even when in the Arch.
Legs long and squeezed tight.
Maintain maximum swing speed through each rep.Scoring: Not Scored

B.

HANDSTAND
HANDSTAND
27:00 – 30:00
——————–

B1) – 3:00 AMRAP for quality:

– SHOULDER ACTIVATIONS x 5
– WALL PLANK WEIGHT SHIFTING x 3 / side
– TUCK > HOLLOW x 5

35:00 – 50:00
——————–

ATHLETES INTO PAIRS
ATHLETES ALTERNATE EACH SET

B1) – 4 sets, partner spotted from the waist:

– SPLIT HANDSTAND REPS x 20s
*provide 1 coaching point after each setScoring: Not Scored

C.

FLOOR CORE
FLOOR CORE
55:00 – 60:00
———————-

AMRAP 5:00

– SINGLE LEG V-UP x 10 / side
– +10kg ELEVATED PANCAKE x 5Scoring: Not Scored

View on WodUp

Leave a Comment