MONDAY 6/12/2017

We are going to continue this week with the EMOM format of accumulating volume while considering pace. Remember, the purpose of this next few weeks of programming is two-fold:

1. Accumulate a high volume of reps of several different gymnastics skills at a sub-maximal intensity
2. Establish a pace (i.e. speed of skill and recovery period) that is optimal for you.

To elaborate... These skills should be done at sub-maximal intensity, meaning do NOT SACRIFICE QUALITY FOR QUANTITY. Just because you are able to do a certain number of reps per minute does not mean you can do them well. Our goal is to improve your skills over the long term as opposed to just winning today.

Secondly, pace. Over the next few weeks, we will be working on decreasing the amount of rest that is required to perform a given number of reps. That means you need to remember how many of each reps you are doing per minute because subsequent programming will be based on that number. 

Last note, I am also introducing a "Skill Practice" piece. This "Practice" will be 100% about quality and ALWAYS performed not for time. Take as long as you need to get it right, then remember what you just learned. In this piece, I will be breaking down the different gymnastics skills into specific drills that will focus on parts of each skill. 

I recommend completing the gymnastics in the order that it is written as one complete block of your training. For example, if I write Skill Practice then Skill Training, you should perform them in that order, back to back. Other days might be written with Skill Training then Skill Practice. 

Now on to the gymnastics!

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Skill Practice

Spend 10 minutes practicing getting into and holding Ring Handstand

• Suggested progression:
  • Tuck Jump to Handstand on the Floor
  • Tuck Jump to Handstand on the Parallettes
  • Kick to Handstand on the Rings (wrap legs outside of straps)
  • Tuck Jump to Handstand on the Rings (wrap outside)
  • Advanced
    • Tuck Jump to Handstand on the Rings (wrap inside)
    • Tuck Jump to Handstand on Knee Height Rings
    • Tuck Jump to Handstand on Waist Height Rings
    • Press to Handstand on Waist Height Rings
    • Press to Handstand on High Rings (ONLY IF COACH MATT APPROVES AND IS WATCHING!!!)

Skill Training

Accumulate 200' HS Walking as an EMOM (10' minimum walk)

• Recommendation:
  • EMOM x 10 of 20' HS Walk
    • Work FIRST on making all sets unbroken
    • SECOND work on improving speed
    • ONLY when all sets unbroken performed as fast as possible, THEN consider increasing distance per minute
• Scaling Option:
  • Accumulate 200 Thomas Touches or Weight Shifts at the Wall
  • Recommendation:
    • EMOM x 10 of 20 Thomas Touches