Twelve Days Of Gymnastics

Dynamic Warm up- gymnastics style
Skills set warm up:
2 rounds:

• 5 Hollow Body rocks
• 3 Candle Stick Stand ups
• 3 PVC Pipe Dislocates

Quick wrist and shoulder stretch

HSPU

• Stacking the body
• Frog stand working the press
• picking a level
• pike on floor
• box
• abmat/s
• full depth

Today we will be getting a chance to try out all of the skills have worked all year in one nifty workout!

 Twelve Days Of gymnastics skills

1.Wall Climb
2.Dips
3.Pull ups
4.Pistols
5.HSPU
6.Wall Balls
7.Dbl Unders
8.Burpees
9.Toes 2 Bar
10.Push Ups
11.AirSquats
12.High BoxJumps

It'll  go a little like this....
 1 wall Climb.... 1 Wall Climb 2 dips...... 1 Wall Climb 2 dips 3 Pull Ups......

See you tomorrow at 9 sharp!

Muscle Up Skill work

Warming up 3 rounds:

3 Pull Ups- strict

3 Push Ups- elbows IN

3 Dislocates

Can you dip on rings?

• Holds on rings 20 sec rest 1 min x 3 sets 
• 3 sets of 2 low dips on rings/ or bar

False grip and the pull to ribs:

• False grip review and taping 
• Low rings seated on floor, ring pulls with false grip
• 3 reps x 3 sets pull ups on rings

Transition:

• Banded transitions- getting used to the pull 
• 3 reps 3 sets of Pike turn over on the floor
• Low Rings- 3 reps 3-4 sets( or more) of the turn over with press out- sitting ON THE FLOOR
•  3 reps 3-4 sets turn over with legs raised at end- Can you wiggle your fingers- NO DEATH GRIP
• Muscle up rigging strict (weighted- adv)

HIGHER RINGS:

• Establish false grip wiggle fingers
• Establish grip and hanging hold 5 seconds
• Swings 5 swings  x 3 sets

Muscle up:

Spotted slow and steady on regular sets for those who are ready