September 8, 2019 – LVL 1 – Functional Gymnastics

September 8, 2019 – LVL 1 – Functional Gymnastics

WEEK 4 : SESSION 3

– PULL-UP
– WALL CLIMB
– LOADED HOLLOW
– BACK BEND

Warmup

00:00 – 05:00
——————–
ATHLETES SET UP BAR TO STERNUM HEIGHT

1 round for flexibility & strength:

– TWISTING OSTRICH x 16 steps
– HANGING DEPRESSION x 12
– REVERSE PLANK x 30s

A.

PULL-UP
PULL-UP CYCLE (W 3/8)
07:00 – 12:00
——————–

A1) – 1 set for acivation:

– CHIN OVER BAR HOLD x 30s
– DEADBUG x 30s

A2) – 2 sets of, partner spotted from the waist

– +5kg BOX PULL-UP x 3
6s down each rep

*Elbows in!

Rest exactly 10s between each rep to keep quality
Rest exactly 90s between sets

15:00 – 27:00
——————–

A3) – 4 sets, supinated grip, of:

– +15kg CHIN OVER BAR HOLD + NEGATIVE
5s hold, 10s eccentric
*Mini band assistance

———–
NOTES:

BOX PULL-UP
– SCALE – FLOOR PULL-UP

CHIN OVER BAR + NEGATIVE
– SCALE – BOX CHIN OVER BAR + NEGATIVEScoring: Not Scored

B.

WALL CLIMB
WALL CLIMB

B1) – 2 sets for quality, partner spotted from the hip:

– WALL TWISTING x 45s

B1) – 1 set for activation:

– REVERSE RIST PLANK x 30s
– INVERTED PELVIC TILT x 30s
– PLANK WIEGHT SHIFT x 30s

B2) – 3 sets for quality:

– WALL PLANK x 10s
– WALL CLIMB (UP) x 1
– NOSE + TOES HANDSTAND x 10s
– WALL CLIMB (DOWN) x 1
– WALL PLANK x 10s

– PRONE DISLOCATE x 30sScoring: Not Scored

C.

CONDITIONING
CONDITIONING

ATHLETES IN GROUPS OF THREE:

C1) – 4 sets, for quality:

– LOADED HOLLOW x 30s
partner 1 checks hollow
partner 2 loads handsScoring: Not Scored

D.

BACK BEND
BACK BEND
D1) COLLECT 15 REPS / LEG

– 1/4 BRIDGE REPSScoring: Not Scored

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