In warm up, I want some shrimp, first and second progression followed by some knee and ankle joint prep. I recommend squat to knees with a nice and slow eccentric.
A1. Pistols - see January 29, 2015
Advanced: - AMRAP in 60 sec x 3 sets; rest 60 sec. This time 30 sec/leg.
Intermediate: to a height. Amrap in 2 minutes. (this is you if you are steady on pistols but need some height); rest 60 sec
Beginner: 10 reps 5/side x 3 sets; rest 60 sec
A2. chest to wall handstand x 30 sec x 3 sets; rest 60 sec.
Advanced do 1 arm holds BUT only your toes can touch the wall, not the thighs. 15 sec/arm. Try and switch arms while in your handstand rather than coming down and re-setting.
B. Toes to Bar
Advanced: Max unbroken x 1.1.1 reps x 1 set; rest 10 sec EXACTLY between cluster reps.
Intermediate: Max in 60 sec x 2 sets; rest 60 sec.
Beginner: 8 arch scap pullings with 3 sec hold x 3 sets; rest 60 sec. Take these seriously and you will make big gains. It is an effective way to get a "deeper" engagement of the scapulae. If you watch some of our gymnastics folks, they are almost pulled into a front lever when they pull into an arch. Do it right and this little movement will wake up the upper back.
C. Alternate every minute between the following two movements:
Power clean and jerk x 5 95/135 lbs. If your 1RM is more than 140/205 lbs, please do 105/155 lbs
Kipping Bar Muscle ups x 2/4
Substitute kipping bar muscle ups with chest to bar pull ups x 10