Gymnastics Skill Practice (20 Minutes)
Pick 2-4 and work through progressions:
Forward Roll
Backward Roll
Cartwheel
Handstand
Handstand Forward Roll
HSPU Kip
Pull Up Kip
Butterfly Pull Up
Muscle Up
Use this time to create body awareness in space aka proprioception.
Proprioception– from Latin proprius, meaning “one’s own” and perception, is the sense of the relative position of neighbouring parts of the body and strength of effort being employed in movement.
Start to get coordinated in your movement. In the high strength movements like handstand push ups and muscle ups, there are patterns and orders of muscle contraction of which you need to be aware. The easiest way to feel those is to go through the motions without loading (ie. standing up through the transition in the muscle up or a modified HSPU with feet pulling on a bar). It is super important that the motion pattern be as close as possible to the actual movement. Find it. Feel it. Learn it. Do it!
In a pull up, are you getting your chin over the bar or the bar under your chin? Check out what gymnastics guru, Carl Paoli, has to say about this “basic” movement:
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5 Rounds:
5 Cleans (135/85#)
10 Pull Ups
15 Push Ups
Rest 60s Btwn Rnds
Focus on keeping a steady pace and quick transitions.
