GYMNASTICS | WEEK 33 | 08/08/2021
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 20 rep squats!
WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP
WORKOUT
7 Min Dip Practice
Perform sets of 3-5 dips with a pause at the bottom.
These dips may be strict or kipping.
If doing kipping - use the pause at the bottom to initiate the knees up part of the kip.
COACHES NOTES
For both strict or kipping dips - make sure that the shoulder comes lower than the elbow and that the torso moves straight up and down. Lock out completely at the top!
For the kip:
Think of the knee up giving a LITTLE upward momentum at which time you will start the press. Use the kick down to help you finish the press and lock out! See video for example of timing!
If you are unable to perform unassisted kipping dips - no problem. You may practice sets of 3-5 banded dips, jump and slow lower dips, or even between box/bench dips. No matter what you choose make sure you practice that pause at the bottom for this drill.
You may also choose to do banded strict dips or use a little bit of foot assistance!
Get as far as you can in 7 Min:
1 Toe to Bar
1 Pull Over
2 Toes to Bar
1 Pull Over
3 Toes to Bar
1 Pull Over...
See below for customization options!
Score is total reps of both combined!
COACHES NOTES
Remember for the pull over - that you pull up and try to get those hips as close to the bar as possible, then as your legs come over the bar, the weight of them should pull your upper body around!
If you need to - add a little speed and a whip to the pull up and leg over portion. Nothing too crazy though. To come down you can either roll back over or just push back and away and swing through like a bar muscle up.
If you are not ready to/are unable to do an unassisted pull over you may do a jumping pull over. Please make sure what you are jumping off of is stable, and make sure that you are confident and strong enough to stabilize on top of the bar if you are going to do this version.
If you are uncomfortable still you may choose to do a jumping chest to bar or even slow lower pull up to start to work on that LONGER pulling strength.
For the toes to bar you may customize with knee raises!