10 May Gymnastics – All Levels – Mon, May 11

South Park – Gymnastics – All Levels

Technical Triplet (Checkmark)

3×20 Banded PVC Pull-Downs

3×5 Sit-up to Plate

3×6-8 BMU Mimic Drill

Strength & Accessory (Checkmark)

3×3 Strict Pull-ups (Scale Negatives or Assisted Ring Pull-ups)

3×10-15 Box Front Dips (Use feet to scale if needed).

3×5/arm DB External Rotations (:05s descent).

3×10-20 Tuck Ups

3×10 Weighted Victorian Presses

BMU Practice (Checkmark)

EMOM10

1-3 Single Bar Muscle Ups

Scales:

Have Strict Pull-ups but no BMU: 3-4 Jumping or Single-Leg Jumping Single Bar Muscle Ups

No Strict Pull-ups: 8-10 Zottman Curls (:03-:05s descent)