Thursday221216

Gymnastics Skills
Chipper – go through all of the following exercises once. Hold exercises are written as “Hold:rest:number of intervals” for today’s session if you start to fail hold as long as possible then rest after you fall each interval.
1) Hold 15:30:6 Ring support
2) 3×20 arch-hollow swings on bar
3) Hold 15:30:6 L hang bar
4) 3×5-10 Kipping CTB pull ups
* scale with standard kipping pull ups
** focus on the lat/ lever pull down before you pull in and staying hollow as you pull
5) Hold 30:30: 4 Wall handstand
6) 3×10-15 Bottom of the dip swings
7) Hold 60:60:2 Supine Hollow
8) 3×5-10 high amplitude ring swings with hollow body pull to chest
* focus on staying hollow as you pull and trying to maintain smooth swings. Practice false and standard grip)
9) Hold 15:30:6 Parallette tuck support
10) 3×15-20 Tuck to handstand weight transfer 1/4
* focus on control