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Gymnastics Programming for the week of September 14 2015

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Monday
A. 2-6-8-12-7-5-3-3 Strict Pull up
scale each set differently and accordingly

B. 5x 5 Scapular pull up

C. 5×5 Ring Dip

D. 10x 0:20’s Amrap ( Chest Facing wall Handstand Shoulder taps)

E. 4 x 30 Hollow Rocks

Tuesday
A. 7 x4 Jumping Bar Muscle Up

B. 4 x 5-10 kipping Chest to bar Pull-ups

C. 1 x Max effort ring push-ups

Wednesday
A. 10 x 3 Strict Handstand Push-up

B. 10 x 3 Strict Pull up

Thursday
A. 8 x 5 rope chin-ups/ arm

B. 5 x 0:15 FALSE GRIP Hold at the top of your pull-up, chin above bar
jump to position

C. 6 x 0:30’s Arch Hold (Superman’s)

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