SEMANA A6: GYMNASTICS PLAN
- Manuel Gomez
- 15 oct 2023
- 0 min de lectura
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 Déficit Hspu tempo 4114
1 rope climb legless
2 Déficit Hspu tempo 4114
1 rope climb legless
3 Déficit Hspu tempo 4114
1 rope climb legless
...
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:
Hspu tempo 4114
1 rope climb
Hspu tempo 4114
1 rope climb
Hspu tempo 4114
1 rope climb
...
- Escalar los HSPU con discos debajo de la cabeza.
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
15" free handstand hold
2 tempo pull up 4114
15" free handstand hold
3 tempo pull up 4114
15" free handstand hold
...
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
15" handstand hold
2 tempo pull up 4114
15" handstand hold
3 tempo pull up 4114
15" handstand hold
...
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 kipping muscle ups
10 toes to bar
2 kipping muscle ups
10 toes to bar
3 kipping 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
For time:
100 Pull ups
100 Push ups
100 Squats
100 Sit ups
INTERMEDIO
For time:
50 Pull ups
50 Push ups
50 Squats
50 Sit ups
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