GYMNASTICS PLAN: SEMANA R3

BAR WORK

A. WARM UP

3-5 rondas por calidad:

30" hang hold

30" handstand hold facing wall

B.15´Handstand obstacle practice.

C. GYMNASTICS METCON

Ladder 10 a 1:

hspu con deficit * 2

muscle ups

HANDSTAND WORK

A. WARM UP

3-5 rondas por calidad:

30/30" twisted cross

10 scap pull + 10 kipping

B: GYMNASTICS METCON

Por calidad:

30 complex (5 pull up + 3 c2b + 2 muscle ups)

- Realizar 30m handstand walk

RING WORK

A. WARM UP

3-5 rondas por calidad:

10" ring hang hold

3 tempo ring pull ups

10" ring support

3 tempo dips

B. Ring muscle up practice

C. GYMNASTICS METCON

Emom 21´:

1: 3 ring muscle ups

2: 1 legless rope climb

3: 1 handstand obstacle course

GYMNASTICS METCON

GYMNASTICS METCON

30´ amrap:

5 handstand push ups

10 pistols alternos

15 pull ups

20 cal bike