Opposites are good. Not just in relationships but in your fitness. Yesterday was all external loading with a barbell and today we lean hard into gymnastics. Another triplet with a very different flavor. We will spend time refining skills and hopefully increasing capacity prior to the conditioning so that we can really nail our scaling choices and maybe get our first bar muscle or HSPU or RX’d pistol!
20 Jumping Jack
20 Seal Jack
20 Both feet calf raise
20 Both feet heel raise
20 Heel to Toe raise
1 round
_________
5 Kipping swings
5 Scap push ups
10 Back step lunges
2 rounds
________
3 Pull Up
3 HSPU or :10 Hold
10 Alternating step ups
3 rounds
________
20:00 Skills and drills: “Play and practice”
These are session elements that can lead to minimizing weakness, new PR’s and new scaling ideas that will progress everyone to the next level of something!
– Glide kip practice (where to jump from, how to keep body shape..)
– Hip to bar kip practice
– Jumping bar muscle up practice
– Bar muscle up attempts
– Handstand push development (lower to tripod)
– Headstand with back to wall, lowering knee’s to load for kip
– Kipping HSPU practice (abmat if needed)
– Box Handstand push up practice (pike, athletes who need more full ROM strength and stamina)
– Box step down with control for pistol development
– Heel elevated pistol practice
– Holding to rig or band for support (pistol stability)
RXConditioning:
3 Bar Muscle Up
5 Handstand Push Up
6 Alternating Pistol
20:00 AMRAP
Intermediate:
“Gymnasty”
6 Chest to bar pull up
5 Handstand Push Up (reduce ROM)
6 Alternating Pistol (to box or holding onto a band or rig for stability)
20:00 AMRAP
Baseline:
“Gymnasty”
5 Banded pull up/ Chest to bar banded
5 Box HSPU or Seated DB Press
6 Alternating Lunge steps
20:00 AMRAP
DB Standing overhead Tricep extension
3×12 each arm
+
DB Hammer Curl
3×12 each arm
Rest as needed between supersets.
