GYMNASTICS | WEEK 42 | 10/10/2021
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!
WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP
WORKOUT
7 Min EMOM (Every Minute on the Minute for 7 Minutes)
3-7 Pull Up Reps
Use this time to practice stringing kipping or butterfly. Do strict or even weighted strict. Choose a variation of the pull up that you want to work on.
Choose number each minute and option based on your ability right now!
Options here include:
Kipping Pull Ups
Banded Kipping
Jump and Slow Lower
Feet Elevated Inverted Row
Butterfly Pull Up
Strict Pull Up
Weighted Strict Pull Up
The goal is to work on a version of the pull up that challenges you - or on stringing bigger sets than you normally do.
For Time (but also QUALITY)
20 Total Reps
Wall Walk In
6 Shoulder Taps
Wall Walk Out
Rest as needed between
Try to go about every 30 seconds or so
COACHES NOTES
You will start with the chest and thighs on the ground at the bottom with the feet against the wall. Walk your feet UP the wall and walk your hands back until your chest touches.
From here you will keep the belly tight and squeeze the cheeks. Pick up one hand at a time and tap the shoulder. Each tap = 1 rep. Complete 6 taps.
Then walk the hands back out and feet down. Keep the belly tight and don't allow the hips to sag!
You may customize to knees or feet on box for the whole sequence!
Or if you are more comfortable you may switch to 20 Inchworms with 8 shoulder taps in the top of the push up position each time.
7 Min AMRAP (As Many Reps as Possible in 7 Minutes)
30 Seconds on 30 Seconds Off
Weighted or Non Weighted Hollow SWIM!
**This probably has a better name - BUT - it reminds us of like a big butterfly stroke - so swim it is.
COACHES NOTES
For this you can hold LIGHT weight (like 2.5 lbs plates) in each hand OR you can do it with no weight.
You will hold a hollow position with your spine pressed against the ground and shoulders lifted. Point the toes and work to keep the legs straight.
See video for exactly how the arms move but basically they move together to make large circles in a swimming type motion.
You may scale to bent knees or even feet on the ground if you need to!
Move SLOW. Quality over quantity here.