July 11, 2019 – Gymnastics

Warm Up/ Mobility movement prep

Alternating
-Lying Pike – 30seconds *Bring feet OH
-Lunge + T-Spine Rotation x 30/ 30seconds

A. 8 minute EMOM of Eccentric Pull-Ups and Eccentric Push-Ups

Every 2 minute for 8 minutes (4 rounds):
4-7 Eccentric Pull-Ups
4-7 Eccentric Push-Ups
*(30X0) Tempo
If you can not lower for a controlled 3seconds.
Pull-up > Pull-up off knees (3030) Tempo DEMO: https://youtu.be/suRzq6dT7a4
Push-up > Banded support
ME bar hangs.

B. Passive Bar Hang 3 x Max Seconds

Passive Bar Hang
– 3 sets of for Max Duration
Rest as needed
*Rest 60seconds

C. Kipping Pull-Up 3 x 6-12

Kipping Pull-Up
– 3 sets of 6-12 reps
Rest 90 seconds between sets

D.

For Time:
Ring Support Hold for 1 minute
1 Rope Climb 15 feet
Front Leaning Rest for 1 minute
2 Rope Climbs 15 feet
Wall Facing Handstand Hold for 1 minute
3 Rope Climbs 15 feet

Rope climb > *Adv – Legless ascent/ descent
FLR Regression > Plank off forearms

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