GYMNASTICS | WEEK 09 | 02/21/2021
Street Parking Gymnastics is posted once a week - on Sunday. These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.
Depending on where you are adding this in - it can be great for a warm up - or after the main workout. It also goes well combined with an endurance workout, or often Power, Oly, or Butts and Guts!
Enjoy!
WARM UP
PULL UP WARM UP
WORKOUT
Warm Up/Skill
7 Rounds
3 Hollow Arch on Bar with Box Blocking Legs
5 Kip Swings
Watch video for best description of the box hollow/arch drill.
You will basically hang from the bar with a box or bench RIGHT in front of(like touching) your legs. Keeping the arms straight and engaging from the core, shoulders, and lats - press against the bar so that your body goes back. Point your toes forward so they stay in contact with the box. Hold for 1-2 seconds. Then pull THROUGH the bar so that your knees are in contact but toes are behind. Head and chest are in front of the bar. Arms are still straight. Hold for 1-2 seconds. Back and forth 3 total times per set.
Then you will either move the box or move to a different spot on the bar and complete 5 kip swings. This time no pause in the front or back. Pull Through, Push Back - 5 times.
7 Min AMRAP
2 Strict Pull Ups
3 Kipping Pull Ups
If you are CAPABLE of doing this unbroken (more than once) you will do the RX+ Version: All sets must be unbroken.
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: Quality over Quantity
So you have some options for this. If you are able to do at least 5-7 sets unbroken (1 unbroken set being 2 strict + 3 kipping THEN drop down). Go for that. If you are unable to try doing 2 single strict pull ups and THEN 3 kipping pull ups or something like that.
If you need to go down to 1 strict + 3 kipping to get 5-7 rounds total. That is fine.
You can also do the strict part as a jump and slow lower or banded. You can also do the whole thing banded, or the whole thing jumping.
Find something that is difficult for you though and that you won't bang out more than 10-11 rounds or so.
For strict pull ups, you'll need to keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.
For the kipping pull ups, maintain the same rigid body position as the strict pull up but this time, use the kip swing to gain momentum in getting your chin over the bar!
4 Rounds
30 Seconds Hollow Plank
30 Seconds Rest
30 Seconds Weighted Hollow Hold
30 Seconds Rest
This part is 7 min 30 sec (not including the last 30 sec rest).
For the hollow plank you will start in the top of a push up position and spread the shoulders and contract the abs even more to find a hollow position. Make sure to keep the butt down. Try to hold for 30 but you can break up the 30 seconds into 15-15 seconds if you need to.
For the weighted hollow hold you will hold a LIGHT weight in your hands. Lie on your back and bring your hands all of the way above your head. Legs are straight. Contract the abs to press the lower back into the ground. Use the hip flexors and lower abs to raise the feet off of the floor keeping the legs as straight as possible. Raise the hands, arms, and shoulders off of the floor as well keeping the biceps by the ears.
You may break this into 15-15 or even 10-10-10. You may also want to do this weightless if you are having to break.