Gymnastics – February 2020

January’s classes focussed on intense conditioning workouts. Well done to everyone for exceptional performances in what was a very tough format.

February brings new skills and shifts the focus back to strength with a small conditioning component at the end.

Advanced will learn how to do shoulder stands on the rings. Wide grip fat grip pull-ups will be the focus of the strength, and conditioning – a different workout each week – will test muscle-ups, HSPUs, ring dips, and handstand walks.

Intermediate will learn how to swing from an L-sit to a shoulder stand on the low p-bars. Wide grip pull-ups and elbow dips will start the journey towards muscle-ups, and conditioning – a different workout each week – will test your endurance in one strength movement when paired with double unders in a 10 min AMRAP.

Beginners will work on chin-up strength, progressions for TTB, and 10 min AMRAPs to practice double unders.

If you are trying to achieve your first chin-up, remember that it is a long journey, that requires consistent training. One upper body session per week, sporadically, will not be enough to achieve this goal. Aim to attend two upper-body sessions per week, every week, for at least six months. Two Barbell Club would be ideal but if you enjoy the other movements in gymnastics, one gymnastics and one Barbell Club could also work. What many forget is that bicep and forearm strength is essential. Make sure that you focus when you do the biceps exercises and try to make them as strong as possible. Percentage guidelines for the Scott curl will be given by your coach in class.

Warm-up – All Levels – 6 mins

2 mins ski erg

10 band pull-aparts and passovers

10 Horizontal scapula retractions on low rings  (straight arms)

10 Ring rows – slow reps

10 Push ups – slow reps 

10 air squats + 60 sec bottom squat hold opening hips

50 pencil jumps

10 Hanging scapular retractions

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February Program

All Levels (12 mins) 

3 rounds

30 sec hollow hold 30 sec rest

30 sec cuban rotations 30 sec rest

30 sec reverse plank 30 sec sec rest

30 sec ring support hold 30 sec rest

Then split into groups for the strength component: Advanced, Intermediate or Beginner.

Come back together for the conditioning at the end. 

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Advanced 

A. Shoulder stand on rings with bent knees. Rest as needed. (12 mins)

Weeks 1-2 (12 mins)

B1. Wide grip fat grip weighted eccentric pull-up 4×1-2 @20 secs each :120 sec rest 

Weeks 3-4 (12 mins)

B1. Muscle-ups+pull-up 6x 2+4

C. Conditioning (10 mins)

Week 1

For time:

100 double unders

20 muscle ups

Then, 

Max reps handstand push-ups in the remaining time

Week 2

For time:

100 double unders

30 handstand push-ups

Then,

Max reps pull-ups in the remaining time

Week 3

For time:

100 double unders

40 ring dips

Then,

Max distance handstand walk in the remaining time

Week 4

For time:

100 double unders

50 burpees

Then,

Hang from rig in the remaining time

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Intermediate

A. L-sit to shoulder stand on low p-bars 3-4x 3 reps + max hold shoulder stand on last rep (10 mins)

B1. Wide grip pull-ups 5x 3-5 @3012 (pause at top)

B2. Elbow dips 5×5-7 (14 mins)

C. Conditioning (10 mins)

Week 1 – 10 min AMRAP

30 double unders

10 ring rows with feet elevated on box to horizontal position

Alternatively, intermediates who can do HSPUs could do the Advanced workout with pull-ups instead of muscle-ups.

Week 2 – 10 min AMRAP

30 double unders

6 ring dips or 6 handstand push-ups

Week 3 – 10 min AMRAP

30 double unders

8-12 cal assault bike

Week 4 – 10 min AMRAP

30 double unders

10 toes-to-rings / toes-to-bar

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Beginner

18 mins to complete A and B 

A. Eccentric chin-up 4x 1 @20 secs (or x2 @10 secs each)

B1. Knee up DB bent over row, fat grip, start forwards and pull back to hip 5x 6-8 each arm @3011

B2. Cable bicep curl, one and a quarter reps (top) 4x 6-8 each arm 

C. Straight leg raises with 10 sec eccentric, back supported on incline bench (8 mins)

E2MOM x4 reps

If you need it, get a partner to help lift your legs up and then control the 10 second eccentric by yourself

D. Conditioning (10 min)

Week 1 – 10 min AMRAP

10 double unders

10 ring rows

Week 2 – 10 min AMRAP

12 double unders

6 push-ups

Week 3 – 10 min AMRAP

15 double unders

5-10 cal assault bike

Week 4 – 10 min AMRAP

20 double unders

10 hanging knee raises