GYMNASTICS | WEEK 46 | 11/07/2021
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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 PRESS WARM UP
GYMNASTICS PULL WARM UP
WORKOUT
7 Minutes for Handstand Walk Practice
Handstand Walk Pyramid in 5-ft Increments:
5-10-15-20-25-20-15-10-5
*Don't move to the next distance until you've achieved the one you're on
COACHES NOTES
So the way this one works is you'll kick up and walk 5 feet on your hands, then come down. Reset and walk 10 feet. Reset and walk 15 feet. If you fail a distance, you must stay at and successfully complete that distance until you can proceed to the next distance. Rest as needed between attempts.
Get as far in the pyramid scheme as you can in 7 minutes. If you make it back to the second 5-foot distance before 7 minutes are up, start working back up to 25!
Your score is how many feet you accomplish in the pyramid within the 7 minutes (not including failed attempts). So if you finished the second 20-foot distance, your score is 95 feet!
If increasing by 5 feet at a time is too challenging - you can switch it to 3-6-9-12-15, etc. You can also swap each 5-foot increment handstand walk for 10 shoulder taps (from a plank, pike on a box, or the wall). So the 5-foot walk would be 10 taps, the 10-foot walk would be 20 taps, etc.
For the walks, remember to continue pressing through your shoulders into the floor and to stack your hips above or slightly ahead of your shoulders. Squeeze your belly, butt, and thighs. Do your best to keep your legs long and together.
9 Minute AMRAP
(As Many Rounds and Reps as Possible in 9 Minutes)
3 Toes to Bar
2 Pull Ups
1 Pull Over
**Unbroken sets if possible!
COACHES NOTES
Shoot for doing all three movements - all six reps - without dropping down from the pull up bar. If that's too much, shoot to do each movement set unbroken (so all 3 T2B, drop down, all 2 pull ups, drop down, 1 pull over).
Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.
If you don't have a pull up bar, sub with V-Ups.
Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!
For the pull ups you may do strict, kipping/butterfly, jumping, or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.
Whatever you choose 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!
For the pullover, begin hanging from your bar, with hands gripping right outside the shoulders. Do a pull-up and hold your chin up above the bar. Keeping your chin above the bar, use your abs and hip flexors to lift your legs towards the ceiling. Continue lifting your legs as you rotate backwards around the bar, shifting your hips towards the back of the bar. Press your hands into the top of the bar as you rotate over and lift your shoulders until you lock your elbows out over the bar.
If you need a sub for the pullover, do a tuck or L-sit pull up where you tuck your knees up to your belly or extend your legs out in front of you as high as you can, then do a pull up!
If you're unable to do an unassisted pull up, add a rep to whatever pull up variation you're doing so it's 3 T2B + 3 pull ups!
IN ALTAP (As Little Time as Possible)
Accumulate 3 Min in a Hollow Hold
COACHES NOTES
Your score is however long it takes for you to accumulate 3 minutes in a hollow body hold! So the longer your sets and shorter your rests, the better your score!
For the hollow hold, you'll start lying on your back with your arms extended overhead and legs long and together in front of you. Press your low back into the ground by squeezing your abs. Let your legs and upper back lift from the floor.
Hold this position for as long as you can. Rest as needed between accumulations.