MONDAY 3/6/2017

Open 3.1 Gymnastics

ALL

5 rounds NFT

• 15s Hollow Hang
• 15s Arch Hang

Scaled

3x5 Box HSPU

3x5 Headstand Tuck Opens

Rx

3x5 Kipping HSPU

5x3 Strict HSPU

Rx+

EMOM x 10

• E: 10 Kipping HSPU
• O: 5 Strict HSPU

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Everyone needs to start with body shaping work. I was INCREDIBLY impressed with everyone’s TTB and Bar MU in 17.2, but I did see there’s still room for improvement. Hitting these tight hollow and arch shapes correctly in the middle of a skill makes a huge difference when it comes to efficiency and working under stress.

Remember, the shapes happen in your ribs and spine, NOT your hips. Squeeze your butt tight and feet together. And don’t forget to apply pressure to the bar.

The HSPU work for all levels is about QUALITY. Take your time and get a good kip working, then stretch all the way tall with feet together. It’s very easy to get no repped with the HSPU standard in the Open if you’re not stretching tall.