SEMANA A6: 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 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