Gymnastics – October
Technique: Time is optional
Pistol Squats, Handstand work & Kipping Pull Up
Work to the scale you have been focusing on from last month and build on this
Gymnastics Strength: (20 minutes)
Ring / Bar Muscle Ups Strict: Work up the ladder and down. Scale reps as needed.
1-2-3-4-5-4-3-2-1
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Ring Chin Up + Dips: Work up the ladder and down. Scale reps as needed or add weight for those who need it.
1-2-3-4-5-4-3-2-1
—–
Strict HSPU Wall facing / regular.
1-2-3-4-5-4-3-2-1
—–
Strict TTB + Ab Rollouts
5-6-7-8-9-10-9-8-7-6-5
Capacity work (15min)
5 rounds:
15 cal bike
5 Muscle Ups
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5 rounds:
5 HSPU
10m HS Walk
5 Muscle ups
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5 Rounds
HS Hold 20 Seconds
Wall Walk x 5
Chin Up x 10
—–
5 Rounds
Pistol Squats x 10
Muscle Ups x 10
Wall Ball x 20
Finishers
- Accumulate 3 mins hanging – if 60 seconds is possible start w/ single arm hangs and progressions
- KB Shrugs x 40 reps (medium weight)
- False Grip Ring rows 50 reps
- Wrist curls and extensions 50 reps
- Finger push Ups 50 reps