Gymnastics Skills Warm-Up
If you are not familiar with the False Grip for rings, please watch this VIDEO.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – False Grip Static Hang x 10 seconds
Interval 2 – Cast Swing x 3 reps
Followed by. . .
One set of:
Movement 1 – Snap Pulls x 10 reps
Movement 2 – Snap Pulls + Small Backswing x 5 reps
*The “backswing” is not a large swing. Rather, allow your body to relax from the toes-forward position after the Snap Pull, causing a natural backward drift of your feet, then return the swing in the front where you performed the Snap Pull.
Rest 30 seconds, and then…
For 60 seconds, perform one set of:
Pop Swing x max reps
*Though it may be easy to make these swings large, the intention of the exercise it to focus on aggressive hip extension with an open shoulder angle early in the swing. This swing should stay small, yet produce upward lift creating a “floating” feeling in the torso and a diagonal body position. Arms should stay behind the ears throughout the set.
A.
Every minute, on the minute, for 12 minutes:
Snatch with 3-second hold x 1 rep @ 75%
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.
B.
Four sets for max reps of:
30 seconds of Rowing (for Meters)
Rest 15 seconds
30 seconds of Ground to Overhead (115/75 lbs)
Rest 15 seconds
30 seconds of Double-Unders
Rest 90 seconds
C.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed