SEMANA A2: GYMNASTICS PLAN

HANDSTAND 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

50 déficit handstand push ups

Al romper realizar 10 toes to bar

BAR 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 (3 pull up + 2 c2b + 1 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 20´:

1: 3 ring muscle ups

2: 5 free standing handstand push up

GYMNASTICS METCON

5 rondas por tiempo:

5 muscle ups

10 hspu

15 pistols alternos

20m handstand walk

25 cal bike / row