#ITMAKESENCE Episode 42 - I do gymnastics specific skill sessions at least one day a week, each week looks very similar and changes as my skill ability goes up. I was doing the elite level before I had surgery, I am now mixing the beginner and advanced options working back toward my 100%.
15-20 Min. Task specific training: Muscle Up
1. 10x jump to hallow - glide arch
2. 3x10 roller barbell/roller pull drill
3. Accumulate 2 min. wall back bend
4. 3x5 bar tuck pull to invert slow lower
5. 3x5 Toes to bar with band block - fast feet
6. 5x Bar pullover shoot to deep arch bar muscle up
5-10 min. Skill complex : Rings
Kipping muscle up, ring support 5 seconds, roll to invert hang, lower slowly to L hang, pull back to deep invert pike, cast out to back swing, swinging muscle-up, L support 5 seconds, drop to backswing front uprise.
Repeat complex 3x - rest as needed
Zhiyun Crane V2
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