SEMANA T1: GYMNASTICS PLAN

BAR WORK

WARM UP

A. 4´ aeróbico ligero

B. Theraband warm up sequence

BAR WORK

A. Ladder 20 a 2 Pull ups

- Entre series realizar 10 pistols alternos

.

B. G GYCLING

For time:

30 bar muscle ups for time

- Al romper realizar 20" free handstand hold

HANDSTAND WORK

WARM UP

A. 4´ aeróbico ligero

B. Theraband warm up sequence

HANDSTANDS WORK

A. Ladder 10 a 1 handstand push ups open standars

- Entre series realizar 1 legless rope climb

.

B. G GYCLING

For time:

200m handstand walk, al romper:

3 ring muscle ups

RING WORK

WARM UP

A. 4´ aeróbico ligero

B. Theraband warm up sequence

RING WORK

A. Ladder 20 a 2 Ring dips

- Entre series realizar 10 pistols alternos

.

B. G GYCLING

For time:

30 rin muscle ups for time

- Al romper realizar 10 toes to bar

GYMNASTICS STAMINA

WARM UP

A. 4´ aeróbico ligero

B. Theraband warm ups parte II

GYMNASTICS CONDITIONING

3* max ring push ups to hollow

3*10 broad jumps

3* max ball push ups

3* max legless rope climbs

3* max pistols

3* max hollow rocks

3* max strict pull ups

3* max strict dips