GYMNASTICS | WEEK 51 | 12/15/2019
10 Banded Pass Throughs
30 Seconds Jumping Squats
30 Seconds Alternating Wrist Stretches
30 Seconds Tuck Hold
Banded Pass Throughs
1. Begin standing with your feet together, quads squeezed, and glutes engaged. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.
Jumping Squats
1. Begin in a squat stance, with your feet right outside the hips, toes pointed slightly out.
2. Squat down until your hips travel below your knees.
3. As you stand, you will move directly into an explosive high jump, getting off the ground as much as possible.
4. Absorb the landing by bending the knees and smoothly dropping directly into your next squat.
5. The goal is to be as quick and explosive as possible in each jump.
Alternating Wrist Stretches
1. Begin on the floor, sitting on your heels with your knees together.
2. With your fingers facing forward and elbows locked out, press your palms into the ground, and shift your shoulders back and forth over your hands, hinging at the wrist. Both palms should remain in contact with the ground for each rep.
3. Turn your hands 180 degrees until the face backwards (towards your body), and shift your shoulders back and forth over your hands, hinging at the wrists.
4. Next, re-set your hands on the floor, and turn your fingers in, until they face each other. Shift from side to side, fully over each hand, hinging at the wrist.
EMOM 10 Min
(Every Minute on the Minute for 10 Min)
3-5 Strict Handstand Push Ups
5 High Box Jumps
Both movements performed each minute
Score: Just enter total reps of all of it completed in the 10 min.
Subs and Modifications:
Less Reps / Box Strict Handstand Push-Ups
Less Reps / Lower the box height
Strict Handstand Push Ups:
1. Kick up to a handstand against the wall
2. Hands will be set slightly outside of shoulder width, fingers angled out to 45 degrees
3. Carefully lower yourself to the floor, until your head gently taps your mat
4. Push back up to full extension
High Box Jumps
1. Begin standing in front of your box, with your feet slightly outside the hips
2. Dip and drive with your legs, swinging your arms to produce power
3. Jump ontp your box, taking off of two feet
4. Land with soft knees to absorb the power, and carefully step back down
Skill Focus: Bar Muscle Ups
Every 30 Seconds for 10 Rounds (5 Min)
1-2 Bar Muscle Ups
Score: Total Reps Completed
Subs and Modifications:
Jumping bar muscle-ups
Bar Muscle Ups:
1. Begin standing behind the bar
2. Jump to the bar and catch in a hollow position
3. Allow yourself to patiently swing forward, opening into an arch position as you pass to the front of the bar
4. Hit the full range of motion in your arch position
5. Once you start swinging backwards, drive your knees towards the ceiling
6. (Aggressively!) Squeeze your glutes to produce as much power as possible, driving your hips towards the bar
7. As you come close to the bar, sit up quickly using your core, and shift your hands over the top of the bar
8. Land in a front support