{"id":5246,"date":"2018-02-02T17:00:08","date_gmt":"2018-02-02T23:00:08","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=5246"},"modified":"2018-02-02T09:57:18","modified_gmt":"2018-02-02T15:57:18","slug":"gymnastics-strength-week-of-24","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=5246","title":{"rendered":"Gymnastics Strength week of 2\/4"},"content":{"rendered":"

Monday
\n<\/strong>Warmup<\/u>: 30s Mountain Climbers, 30s Jumping Jacks<\/p>\n

Skill Test
\n<\/u>Assess which progression of each exercise is challenging for you, but still possible. Perform these progressions with a 1-minute rest between sets. When all sets of a given exercise are complete, move on to the next exercise.<\/p>\n

Push-up<\/strong>:
\nKnee push-up 3×30
\nPush-up 4×20
\nDiamond push-up 4×15
\nTypewriter\/Archer push-up 4×15
\nOne arm straddle push-up 4×8
\nOne arm push-up 4×8<\/p>\n

Squat<\/strong>:
\nBox squat 4×30
\nSquat 4×30
\nClose squat 4×20
\nAssisted Pistol Squat 4×10
\nPistol squat 4×8<\/p>\n

Handstand:
\n<\/strong>Incline pike push-up 4×20
\nPike push-up 4×20
\nDecline pike push-up 4×20
\nNegative handstand push-up 4×10
\nHandstand push-up 4×10<\/p>\n

Leg Raise:
\n<\/strong>Lying leg raise 4×20
\nKnee raise on dip bar 4×20
\nLeg raise on dip bar 4×20
\nKnees to elbow 4×15
\nToes to bar 4×10
\nOne arm knees to elbow 4×10
\nOne arm toes to bar 4×8<\/p>\n

Pull-up:
\n<\/strong>Pull-up hold 2x20s
\nSelf-assisted pull-up 4×20
\nPull-up 4×15
\nTypewriter\/archer pull-up 4×12
\nAssisted one arm chin-up 4×8
\nNegative one arm pull-up 3×5
\nOne arm pull-up 4×6<\/p>\n

Dip:
\n<\/strong>Bench dip 4×30
\nSelf-assisted dip 4×20
\nDip 4×15
\nBent knees L-sit dip 4×15
\nL-sit dip 4×12
\nRussian dips 4×10<\/p>\n

Wednesday<\/u><\/strong>:
\nWarmup<\/u>: 30s jumping jacks, 10 lat-ups, 10 skin-the-cats
\nWorkout<\/u>: 4 rounds, 1 min rest b\/w rounds
\nBeginner
\n<\/strong>8 Australian chin-ups (wide, shoulder, close)
\n10 knees to elbow
\n4 chin-ups (wide, shoulder, close)
\n8 Tuck front lever raises
\n8 pull-ups
\nIntermediate
\n<\/strong>8 Chin up Grip Head Bangers
\n6 Windshield Wipers
\n8 One Arm Pull ups
\n18 Hanging Corner Raises
\n12 Inverted Row Pull ups
\n10 L-Sit Pull ups
\nAdvanced
\n<\/strong>14 Archer\/Typewriter Pull ups
\n8 Windshield Wipers
\n5 Muscle ups
\n15 Upside-down Deadlifts
\n12 One Arm Pull ups
\n15 Pull up Grip Head Bangers<\/p>\n

Friday<\/u><\/strong>:
\nWarmup<\/u>:<\/u> 30s Jumping Jacks, 30s Mountain Climbers
\nWorkout<\/u>: 4 rounds, 1 min rest b\/w rounds
\nBeginner
\n<\/strong>10 Knee Raises (Dip Bars)
\n25s Plank Open and Closed
\n20 Bicycle Crunches
\n10 Hanging Bar Crunches
\n10 Knees to Elbow
\nIntermediate
\n<\/strong>40s Boat Hold
\n40 Lying Leg Raises
\n14 Knee Raises (Dip Bars)
\n14 Hanging Bar Crunches
\n40s Plank In and Outs
\n6 Windshield Wipers
\nAdvanced
\n<\/strong>20 Bar Crunches (Dip Bars)
\n20 Lying Toe Touches
\n20 Toes to Bar
\n30s Hanging L-Sit Hold
\n45s Plank Open and Closed
\n15 Upside Down Deadlift
\n20 V-ups<\/p>\n

0 I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"

Monday Warmup: 30s Mountain Climbers, 30s Jumping Jacks 0 I did this!<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-5246","post","type-post","status-publish","format-standard","hentry","category-gymnastics"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5246","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5246"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5246\/revisions"}],"predecessor-version":[{"id":5248,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/5246\/revisions\/5248"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5246"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5246"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5246"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}