Tuesday 1st October, 2019

Gymnastics Pistol Development:

60 second banded ankle mobilisation each side. https://youtu.be/ILSbK8RnGdI
Progress as far through as possible:
1 x 12 feet together squats.
2 x 6/6 single leg wall slide. Like in the video, but keep the other thigh parrallel to the floor, and sit deep in the single leg squat until the supporting legs toe/heel taps the floor. https://www.youtube.com/watch?v=BMwieyYICac
2 x 6 each side, crossover step downs. https://youtu.be/DfxNrVLhlLI
2 x 6 each side, shrimp squat.
2 x 6 single squat to box, as low as possible to maintain controlled descent and not offload.
2 x 6 pistol with 5 kg plate held out in front.
2 x 6 pistol each side with no plate.
Rest minimally.
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Upper Max:

Establish a 5RM Push Press.
Then:
3 rounds
1:00 FLR hold
5 reps, 85%
Rest as needed.
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Gymnastics:

Development:
5 x 3 arch, hollow to L-sit (A)
3 x 20sec body tightners (B)
3 x 2 feet on floor negtative muscle ups- 10sec eccentric. (C)

EMOM 8
x amount of muscle ups
*choose your reps, stay consistent.

Strength Development:
3 x 10 hollow band pulls (D)
5 x 5-10 maltease press ups (E)

A- https://www.youtube.com/watch?v=NjseWnHc3PM
B- https://www.youtube.com/watch?v=Yz0feOeHm6k
C- https://www.youtube.com/watch?v=Tmx8QhZQOuA
D- https://www.youtube.com/watch?v=XZvf1LcZaU8
E- https://www.youtube.com/watch?v=hhXZm1rED5A
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Sport:

AMRAP 8
2 HSPU
2 squat cleans, 50
*Add 2 reps every round.

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