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Gymnastics programming for the week of September 7 2015

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Tuesday
A. 5x 2 Rope Climbs with legs

B. 4x 10 Ring Push-ups
with :30 toes and nose to wall handstand hold after each set

C. 4x
20’s Hollow Hold
20 Tuck Crunch 

Wednesday

A. 4x 5-10 Box assisted Muscle-ups

B. 4 x
5 Strict Pull-ups
+ 5-10 Kipping CTB Pull-ups

C. 5x 3-10 Kipping HSPU
scale to box assisted

D. 8 x 0:10’s L sit hold
scale to single leg extended

Thursday
A. 4x 10 Box assisted Deficit HSPU ( 1″-8″)

B. 4x 7 Ring Flys

C. 4x 5 Rope Chin ups / arm

D. 4x 10 Alternating Single leg toes to bar

Friday
A. 4x 7 Strict Ring Dips

B. 8x 3 Jumping Bar Muscle-ups

C. 2x 3:00 FLR

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