Saturday Workout / Gymnastics Class

Elbow Warm Up

Strength #1 :
Clean Pull 100*4*4
Deadlifts to 3 Heights 120*1+1+1

Gymnastics Seminar:
Warm Up ;
Bear Crawl + Lnees/Elbow Locked
Broad Jumps
Deep /Low Palm Down Walking Lunge

1. Hollow Position:
"Back squished into floor"/ "positional awareness"
Hollow Rocks
Hollow Rocks Banana Roll
Hollow Push Ups - chin & butt tucked "see toes" /hands in armpits/elbows in tight/

2. Head Stands:
*from push up position > walk into position
Headstand (Knees on Triceps)
HdS (with Hip Extension)
HdS (Hips Extension + Knee Clap)
HdS Full

3. Handstand Progression :
Piked HS
Piked HS + Teter
Piked HS + Shoulder Touch (contralt/ipsolat)

4. Forward Roll:

"Tuck Chin"

5. Open -> Closed Position (Hanging)
BB Supine Knee to Chest (Laid out)

6. Kipping Pull Ups:
"open & closed system" -> open & close chest
"all about the chest moving"
*elbows pull violently out to sides to create lift & eliminate "turnover" (too far from bar)
**At top pushing away from bar into hollow position
"knee bend decreases lift"

7. Butterfly Pull Ups:
Reverse Bicycle+Shoulder Groove Circle
"To be efficient" ->don't go too far backward in swing.
*look up
**kick & pull "through"

8. Ring Muscle Up :
"bottom of ring must meet hip"
Kneeling Floor + False Grip -> Stand
"trace chest with elbows in"
Box + False Grip-> Dip
Banded Break Muscle Up
Band Assisted Muscle Up (stand on red band)
Ice Cream Maker "rock back & head butt"

9. Bar Muscle Up :
Create LIFT not TURNOVER
Kipping Band Bar Muscle UP (stand)

Bibliography :Carl from XFIT Gymnastics & Jeff Tucker