September 5, 2019 – LVL 2 – Functional Gymnastics

September 5, 2019 – LVL 2 – Functional Gymnastics

HSPU CYCLE WEEK 3/8

– HSPU
– ROPE CLIMB + HANDSTAND

Warmup

00:00 – 03:00
——————–
1 set for OH activation:

– L SIT SNOW ANGEL x 15 reps
– W PLATE STRETCH x 1:00
– STANDING SNOW ANGEL x 15 reps

A.

HANDSTAND PUSH-UP
HSPU CYCLE (W 3/8)
05:00 – 18:00
——————–

A1) – 4 sets, partner assisted from the waist:

– 4s BOX HSPU (STANDING) NEGATIVE +
– BOX HSPU (KNEELING)

(1+1) x 40s

A2) – 4 sets, partner assited from the ankle:

– FALSE GRIP L-SIT x 10s
– FALSE GRIP HANG x 5s

20:00 – 23:00
——————–

ATHLETES MOVE ON YOUR CUES

A3) – 3 sets

– +2.5KG PUSH UP x 5
5s hold at the bottom each rep

60s rest between setsScoring: Not Scored

B.

ROPE CLIMB + HANDSTAND
ROPE CLIMB

B1) – 5:00 AMRAP, for quality:

– HOLLOW ROCK (RX) x 10
– PRONE EXTENSION x 5
– REVERSE WRIST PLANK x 30s

B2) – 4 sets for quality AMRAP, parnter assisted at the waist:

– LEGLESS L REPS x 30s
*Hands at chin

once each partner has gone

ATHLETES MOVE AT SAME TIME

ATHLETES MOVE ON YOUR CUES

– 1 ARM WALL PLANK x 15s – L
– 1 ARM WALL PLANK x 15s – R
*Active shrug, elbow pit facing inwardScoring: Not Scored

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