Warm Up:
500 m row or 400 m run
Dynamics
Mobility
Gymnastics strength day. All sets done for quality of form and movement pattern. Take sufficient rest between sets
2 x 10 Negative pull ups or ring dips
3 sets of 5 superman to hollowbody rollovers
3 sets max handstand hold nose and toes
2 x 10 set of strict pull ups or banded strict pull ups. This set should get difficult by rep 5-6 so pick an appropriate band that will enable this to happen
3 sets max L sit hold off parallettes or boxes
3 sets teddy bear stand (beginner) headstand (intermediate) or forearm stand (advanced)
3 x 10 inverted rows with pronated grip, legs on the floor (beginner) or inverted rows with pronated grip off a box (int/adv)
No comments:
Post a Comment