October 3, 2019 – Gymnastics

A. Skill

Skill
HSPU Progression
8x3reps of one of the following
1) Off Floor, Pike HSPU
.2) Off BOX, Pike HSPU
.3) Off BOX, Ring Pike HSPU
.4) Negative HSPU
Scoring: Not Scored
Time Cap: 15 minutes

*Neg HSPU > 3-5count eccentric

B. Strength

Strength
4 rounds for quality:
5 wide-grip pull-ups
10 Double legged Candlesticks
-5 HSPU
-10 Ring Dips
*1minute rest –
*Performance > Single Legged Candlesticks (5each way)
Scoring: Not Scored
Time Cap: 15 minutes

C.

Midline
5minutes MAX reps of:
-Piller to Plank
*Every time you break, perform 5 Pike slides
Scoring: Not Scored
Time Cap: 5 minutes

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