Sunday, June 9, 2013

Warm up:

Coaches, please include:

joint prep

cartwheel practice

handstands to roll to cartwheel (either as individual atoms or as a molecule)

A. 

Advanced: Muscle ups x 3-5 reps x 3 sets ; rest 4 minutes 

Intermediate: False Grip Pull ups on rings x 3 reps x 3 sets (10 sec rule applies); rest 2 min

Beginners: 1/4 chin ups with 5 sec eccentric x 5 reps x 3 sets; rest 2 min

B. Advanced Only 

     5 Rounds 

     Toes to Bar x 10-15

      Ring Dips x 5-10

      Air Squats x 10 55/70 

Note: if you cannot do the lower rep scheme above, please do the intermediate or beginner version.

Intermediate:

Toes to Bar x 5-9

Ring Dips or bar dips x 2-4

Air Squats x 10 

Rest 60 sec

5 sets 

Beginner:

Skin the cat on stall bars x 5 reps

Isometric hold on bars (1/4 position x 15 sec)

Air Squats x 10

Rest 90 sec. 

5 sets