GYMNASTICS | WEEK 18 | 04/26/2020

WARM UP

3 Rounds
5  Inchworms
30 Second Down Dog Hold
30 Second Samson Lunge R
30 Second Samson Lunge L
10 Bootstrap Squats
10 Band Pull Aparts

WORKOUT

7 Min EMOM
(Every Min on the Min for 7 Min)
3-5 Handstand Push Ups

Find a method that is difficult for you. Put your total reps as your score and how you did them in the comments.

Options:
- Pike on Box
- Kick Up - Slow Lower - Kick Down (Only do this if you can REALLY control the lower)
- Kipping
- Strict
- Deficit Kipping
- Deficit Strict

If you have never been inverted before - start with the pike on the box. These are NOT easy!!

No matter which version you choose - remember the goal is to make a tripod with your 2 hands and head. Your hands should be about 6" or so away from the wall when you kick up. When you come down your head should be closer to the wall than your hands - NOT right in between them. Think of where your hands would be if you were doing either dumbbell or barbell push press and try to mimic that.

If you are kipping bring your knees all of the way to your elbows at the bottom. Kick out and around. Finish the kick before you press.

Drive your head through your arms at the top. Keep the belly tight.

DO NOT under any circumstances come down FAST. Show control on the descent.


For Time
100 Foot Handstand Walk
20 Alternating Pistol Squats (Single Leg Squats)
75 Push ups
20 Pistol Squats
50 Dips (Ring or Stationary)
20 Alternating Pistol Squats

See write up for sub options!

Score: Total Time
Goal: Quality Movement Over Speed

Sub Options:
Handstand Walk:
- Shorten the distance and/or cap it at 3 minutes.
- Shoulder taps from the handstand position against the wall.
- Pike shoulder taps with feet up on a box and torso as vertical as possible.

Pistol Squats:
- Go to a target or hold on to something.
- Standing on a box, so your floating leg is off to the side and can drop lower without hitting the floor.

Also, see the demo video for the roll up technique

Push Ups:
- Go from the knees or elevate your hands. 75 is a lot so choose a variation that you could do at least 20 unbroken when fresh, but consider breaking it up into sets of 5 with short breaks between.

Dips:
- You can do the dips on the rings, between two boxes or using a dip station. Use a band for assistance but avoid the bounce out of the bottom.
- You could also do the slow lower to the bottom, then jump back up to the support position at the top.
- Another great option is the toe assist, where the toes on one or both feet stay in contact with the floor to provide just a little bit of assistance pressing up out of the bottom.