Gymnastics Skills Warm-Up
If you are not familiar with the process of handstand push-up negatives, please watch this video.
Two sets of:
Wall-Facing Handstand Marching x 50 reps
Rest 30 seconds
Handstand Push-Up Negative with 8″/4″ Deficit x 8 reps @ 50A1
Rest 30 seconds
Followed by. . .
Three sets of:
Wall-Facing Split Handstand Hold x 45 seconds
Rest 15 seconds
Headstand Kip-Up to Handstand on Wall x 8-10 reps
*If you are comfortable with this movement, add a 4″ or 8″ Deficit
Rest 60 seconds
Immediately followed by. . .
For 60 seconds, perform one set of:
Strict Handstand Push-Up
x max reps
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Elevated Foot Handstand Push-Ups x max reps
A.
Build to today’s 8-RM Bench Press
Followed by…
B.
Two sets of:
Bench Press x 8 reps @ 90% of today’s 8-RM
C.
Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (175/115 lbs)
30 Double-Unders
Rest 4 minutes, and then…
D.
Complete as many rounds and reps as possible in 6 minutes of:
6 Ground to Overhead (175/115 lbs)
12 Bar-Facing Burpees
E.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs