Week 3 Gymnastics Progressions
Level One
For those that DO NOT have strict pull-ups, or want to get stronger at strict pull-ups.
Level Two
For those that HAVE a strict or multiple strict pull-ups, but are lacking good kipping technique. This will help improve your kip, and kip strength, allowing you to string more reps together. Remember, strict before kipping is ALWAYS recommended. However, there are a few that fall in the gray area here and should consult with a coach if in question.
Level Three
HAVE strict Pull-Ups. HAVE Chest to Bar Pull-Ups. Can do at least 10 Kipping Pull-Ups unbroken.
The Board
The Mobility
The Warm-Up
- Banded Lat Pull-Down
- working straight arm strength - be sure to choose a band that you do not need to lean into or use momentum to move.
- Banded Row
- most everyone should use a thin band for this.
- Scapular Pull-Ups
All Levels
- Active Hang
- Hollow/Arch (coach will lead you through)
- T-Spine Rotation
Level One
Level Two
Level Three
The Metcon
8 Rounds for Time
- Shoulder to Overhead =Push-Press or Push-Jerks
- Box Jumps
- Hang Power Clean (HPC)
- Starfish
