Gymnastics Skills #3
Gymnastics Complex #3
10 situp to pancake
10 situp to pike
10 scap pushup + shift – https://www.powermonkeyfitness.com/videos/planche/scap-push-shift
10 situp to pancake (compression) – with light plate
20 straddle overs – https://www.powermonkeyfitness.com/videos/hip-flexors/straddle-over
Ring Accessory Work
* Choose two out of the 6 movements to work on. (It can be different each session) and perform 3 x 5-10 reps of each alternating.
- Planche Leans – do with or without the rower
- False Grip Pullups – https://www.powermonkeyfitness.com/videos/rings-mu-strict/false-grip-ring-pull
- Ice Cream Maker (Tuck) – Have knees tucked into chest to make the movement easier.
- Ice Cream Maker (straight leg) – http://gymnasticswod.com/content/positioning-rings-pt2
- Low Ring Skin the Cat – using the rings on the rig, perform a Skin the Cat by using legs to drive body over and back. Bent arms make it easier and straighter arms make it more challenging.
- Slow Tempo Skin the Cats –
Windshield wipers (2 x 20 reps)
Beginner version: lying windshield wipers
Advanced version: hanging windshield wipers
* rest as needed between sets
2017 08 10