SEMANA A5: GYMNASTICS PLAN

HANDSTAND WORK

AVANZADO

WARM UP

30/30" lats & pecs foam rolling

30" puppy dog en MB

10 wrist push ups

5 tempo pike push ups

HANDSTANDS

A. 10´ free handstand hold progressions.

B. 15´por calidad:

1 Hspu tempo 4114

10m hs walk

2 Hspu tempo 4114

10m hs walk

3 Hspu tempo 4114

10m hs walk

...

INTERMEDIO

WARM UP

30/30" lats foam rolling

30" puppy dog en MB

10 wrist push ups

5 tempo pike push ups

HANDSTANDS

A. 10´ free handstand hold progressions.

B. 15´por calidad:

1 Push ups en paralelas pies en caja tempo 4114

10m hs walk

1 Push ups en paralelas pies en caja tempo 4114

10m hs walk

1 Push ups en paralelas pies en caja tempo 4114

10m hs walk

...

BAR WORK

AVANZADO

WARM UP

30/30" lats & pecs foam rolling

30" hang hold

10 scap retractions colgado

10 kipping

3 tempo pull ups 4114

PULL UPS

A. 10´ bar muscle ups progressions.

B. 15´por calidad:

1 tempo pull up 4114

1 rope climb legless

2 tempo pull up 4114

1 rope climb legless

3 tempo pull up 4114

1 rope climb legless

...

INTERMEDIO

WARM UP

30/30" lats & pecs foam rolling

30" hang hold

10 scap retractions colgado

10 kipping

3 tempo pull ups 4114

PULL UPS

A. 10´ bar muscle ups progressions.

B. 15´por calidad:

1 tempo pull up 4114

1 rope climb

2 tempo pull up 4114

1 rope climb

3 tempo pull up 4114

1 rope climb

...

RING WORK

AVANZADO

WARM UP

30" Hang hold en anillas

20" hollow hold

20" arc hold

10 bar kippings

RING MUSCLE UPS

A. 10´ ring muscle ups progressions.

B. 15´por calidad:

1 strict muscle ups

10 toes to bar

2 strict muscle ups

10 toes to bar

3 strict muscle ups

10 toes to bar

...

INTERMEDIO

WARM UP

30" Hang hold en anillas

20" hollow hold

20" arc hold

10 bar kippings

RING MUSCLE UPS

A. 10´ ring muscle ups progressions.

B. 15´por calidad:

1 kipping o jumping muscle ups

10 toes to bar

1 kipping o jumping muscle upss

10 toes to bar

1 kipping o jumping muscle ups

10 toes to bar

...

GYMNASTICS METCON

WARM UP

A. 4´ aeróbico ligero

B. 5 rondas por calidad:

5 push ups

5 pull ups

5 squat

AVANZADO E INTERMEDIO

30´ amrap:

20 pull ups

200 run

30 push ups

200 run

40 sit ups

200 run

50 squats

200 run

INICIACIÓN

20´ amrap:

20 pull ups

200 run

30 push ups

200 run

40 sit ups

200 run

50 squats

200 run