GYMNASTICS | WEEK 12 | 03/14/2021

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!

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WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

Muscle Up Negatives
(Not for Time)

20 Reps SLOW Muscle Up Negatives

You may do these unassisted, with a band, with feet on the box, or even with your feet on the ground.

COACHES NOTES
No score for this part because we want you to rest as needed and go SLOW. Use a customization that will allow you to do 20 reps in about 10 min or so.

The way these work is that you will start locked out at the top of a muscle up. We suggest doing these on rings that will allow you to jump to this position so you aren't also doing 20 full muscle ups to get up there - unless you are a muscle up ninja.

You may even do the transition from the bottom of the dip to underneath the rings with the toes down on the ground.

You will lower SLOWLY down to the bottom of the dip and then SLOWLY backwards through the transition. FOCUS ON KEEPING THE ELBOWS IN and RINGS CLOSE!!! Then slowly you will lower until the arms are straight at the bottom.

AMRAP 7 MIN
(As Many Rounds and Reps as Possible in 7 Min)

2 Strict Pull Ups
+
3 Kipping Pull Ups

Rest 15 Seconds.

Must be unbroken sets

Customization Options:
1 Slow Negative + 2 Kipping
2 Slow Supine Ring Rows + 3 Jumping Pull Ups

Extra Challenge: 3 Strict + 5 Kipping

Goal: 10 Rounds +

COACHES NOTES
The goal would be to ONLY rest 15 seconds and be ready to go again. Choose a customization option that will allow for that. Feel free to mix and match options here.

STRICT PULL UP
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.

KIPPING PULL UP
Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

7 Min Handstand Step Up Practice

Against the wall (unless you are a HS ninja)

You will practice walking side ways over a plate.

See video.

COACHES NOTES
This is all about practicing shiftin your weight. No RX for how many sets or anything you do. Just keep practicing for 7 min or so on the clock. Once you get comfortable with one drill, try a different one.

Start in a handstand with a bumper plate under your head and your hands wide. One hand at a time step up onto the plate then back down. Shifting your weight up and down.

Keep the ribs down. Practice squeezing the cheeks, spreading the fingers and balancing!