Sunday, May 2 – Saturday, May 8

Posted on May 3, 2021 by Jesse Cole

Gymnastics Cycle Week 3

Day 1: Ring/Bar MU

Big Kip Swing +Pull

  • 5 x 5

Ring/Jumping Bar MU Transition

  • 3 x 5

*Make sure to not skip the bottom of the dip

*Can use a band for Ring Transitions if you need an extra challenge

False Grip Ring Rows/Ring Pull-Ups

  • 3  x 5

*Pause at the top of each rep, pull as high as you can for each rep

Ring/Bar Dip

  • 3 x 3

*Pause at the top and bottom of each rep, slow and control


Day 2: Toes to Bar

Shoulder Elevators

  •  3 x 10

*Maintain a good kip swing while pulling shoulders up as high as you can at the top of the hollow position

Kip Swing + Knee Tuck or Knee Tuck + Flick

  • 3 x 5

*Maintain a good Kip Swing while driving knees as high as you can. At the top of the knee tuck, flick toes to bar if possible

Hollow Hold + Banded PVC Press Down

  • 3 x 10

*Slow and control

Strict Leg Raise or Knee Tuck

  • 3 x 5

*Control Legs up and down