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)

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.

Toes to Bar x 5-9
Ring Dips or bar dips x 2-4
Air Squats x 10 
Rest 60 sec
5 sets 

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