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Gymnastic Programming for the week August 12 2015

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Wednesday
FOUNDATIONS

A. 5x 5 Jumping Bar Muscle-ups with negative descent

B.  5 x 5 Strict Handstand Push-ups ( No deficit)

Scaling Options

Full handstand (+weight vest)
3/4 handstand : 1 foot on Box other above body
1/2 handstand : Both Feet on Box in Pike Position

C. 3 x 12 Elastic Support Pulls

Thursday
FOUNDATIONS
A. 7 x 3 Pike Chest to bar Pull-ups

B. 2 x 8 Rope Pull ups (altenate top hand)

C. 10 x 5 Swings in False gip on Rings

D. 8 x 10 ( Alternating leg) Single leg toes to bar

Friday
FOUNDATIONS

A. 5 x 5 Resisted Push-ups

B. Find 3 Rep max Strict Dip on parallel bars

C. 4 x Chest Facing Wall handstand holds

D. 4 x 30 Arch rocks
+
4 x 30 Hollow Rocks

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