Gymnastics – July 2019
Forthcoming Schedule
4th July: Competition week – final test of your performance in June’s workouts to see who takes the title
11th July – 1st August inclusive (4 weeks): July’s programme
8th – 29th: August inclusive (4 weeks): August’s programme
Competition week
The workouts you have been practicing in June will finally be put to the test by completing them back-to-back. Complete workout 1. Rest for 7 mins. Complete workout 2. Submit your times for each workout.
There were some amazing improvements throughout the month that are worth a mention here before the big test.
(Note that only one workout was practiced each week, whereas in the competition they must both be completed).
On the second workout (10-1 ladder HSPU and DB snatch), Olly improved his time by 5 mins and 1 second whilst also using a 5kg heavier DB (27.5kg). Mauricio also reduced his time from 10.12 to 7.40 (35kg).
For the first workout (5 rounds of 7 ring muscle ups and 21 target burpees), Darragh reduced his time from 12.28 to 11.42, Chris from 12.59 to 11.51 and Roy 14.28 to 13.28.
In the beginner group, James and Tom B put in another cracking performance this month, achieving 6 minutes and 6.34 for the second workout, when completing it alone, and then a couple of weeks later achieving 6.27 and 6.50 when completing it after the first workout (with 7 mins rest between). To maintain such a close time having added in 35 pull-ups and 105 burpees beforehand is a huge achievement.
There have been many more successes in this weekly competition with yourselves so well done to everyone!
July Programme
Advanced and Intermediate –
Either continue working on your back lever, muscle up or handstand walk technique or complete the following workouts:
Advanced
Workout 1 – “Jason”
100 air squat
5 muscle up
75 air squat
10 muscle up
50 air squat
15 muscle up
25 air squat
20 muscle up
Workout 2 – “Coffland”
6 minute (cumulative) hang hold from rig
Each time you drop from the bar: 800m run + 30 push ups
You do not need to do both workouts in every class. Pick one per week and focus on that. Submit your best score to me by the end of the month to see who wins this month.
Before the workout: practice handstand walks
After the workout: abs finisher
Intermediate
Workout 1 – “Jason” scaled
75 air squat
5 muscle up (or 10 pull up + ring dip)
50 air squat
4 muscle up (or 8 pull up + ring dip)
50 air squat
3 muscle up (or 6 pull up + ring dip)
25 air squat
2 muscle up (or 4 pull up + ring dip)
Workout 2 – “Coffland” scaled
5 minute (cumulative) hang hold from rig
Each time you drop from the bar: 600m run + 20 push ups
You do not need to do both workouts in every class. Pick one per week and focus on that. Submit your best score to me by the end of the month to see who wins this month.
Before the workout: practice handstand walks
After the workout: abs finisher
July Programme – Beginner
A1. Chin up (or partner assisted chin up) 5×3-5 reps (more sets and reps than last month)
A2. Dip (or partner assisted dip) 5×3-5 reps (more sets and reps than last month)
B1. Ring support hold 3×20 secs
B2. Hollow hold 3×30 secs
Then pick one of the workouts:
Workout 1 – “Jason” scaled
50 air squat
5 push-up + 15 ring row
25 air squat
5 push-up + 15 ring row
50 air squat
5 push-up + 15 ring row
25 air squat
5 push-up + 15 ring row
Workout 2 – “Coffland” scaled
4 minute (cumulative) hang hold from rig
Each time you drop from the bar: 400m run + 15 push ups
You do not need to do both workouts in every class. Pick one per week and focus on that.
If time: abs finisher.
Enjoy x