The Gym Press Coaching Log

Level 4+ (the whole boys team, 11 kids 1 coach...not really my favourite setup, but hey)

WARM-UP: 5min jump rope 

CONDITIONING

• 3 x 10 Inverted cross pullouts 
• 25 press to HS
• Rope climbs x 7
• Chin-ups in false grip ---Level 5+ muscle ups
• 3 x 10 Push-ups on Rings (level 4) --- Level 5 Pelecan 3 x 7
• 3 x 10 Muscle up dips  --- 3 x 10 Dips with weight belt ---- 3 x 10 swinging dips (Older kids)
• 3 x 10 headstand handstand

FIRST APPARATUS: High Bar (Level 5+) Pommel (Level 4)

LEVEL 5+ -------    

GOAL! - All levels need to do 5 hit routines, or 10 completed routines (whichever happenes first) once completed they can work on extra skills and bonus skills  

Because we have only 1 HB to use they have to do station no matter what

STATIONS

• Giant and blind change drill (using springboard and floor bar)
• Clearhip drops and ab roller
• Higgins on floor rail 
• Using cast machine top change from bounce, and healy to mixed grip
LEVEL 4 --------

• Bucket on floor mushroom with weight belt + spindels
• Buckets with floor pommel between handles with weight belt 
• Circles 1/4, 1/2, 3/4, 1/1 (ONLY! doing the position that they are capable off).. i am going a step back to refine positions Possible loops on floor buck?? need to see if i can remove the handle
• Leg cuts in and out
• Leg lifts in straddle and flair postions
BREAK -- 10min

SECOND APPARATUS: Pommel (Level 5+) High Bar (Level 4)

LEVEL 4----- HIGH BAR

• Routines
• Drop kip x 10 + Floor kip to sit x 10
• Baby giant using floor bar drill x 10
• Shape change 
• Cast bachip circles undershoot
LEVEL 5----- POMMEL

GOAL: All levels need to do 5 hit routines, or 10 completed routines (whichever happenes first) once completed they can work on extra skills and bonus skills  -- while waiting for turns they need to do wrist roller (up and down), and wrist ciurcles with 5lbs 

STATIONS:

• BUCKET loop circles between handles (with weight belt) -- with travel up on handle, single pommel, and backward 
• Floor mushroom flairs (Level 7 boy, and level 8)
• Loops on floor buck 
• Czechkhers on pommel and Buck.  
LEVEL 4 --- TUMBLE TRACK  - floor work otherwise 

• RO over panel mat
• BHS spotted and on tumble track (tramp)  or RO-BHS on tumble track   -- and into the pit (as we never did it last time)
• Snap Down rebound backward to back jump
• Routines
Level 5 --- VAULT

TURNOVER:

• Front layouts over table obstacle (usually soft box tops)  height is approximately table height 
• HS Block onto panel mats x 5 
• Handspring block to HS over table (table height)
STATIONS:

• Handspring block to HS over table (table height)
• Double springboard HSP drill (working on HSP fronts, HSP 1/1
• HSP vaults and Yamashita vault (Level 7) -- especially approaching a meet this weekend for Level 6's

FLEXIBILITY

• Splits in all 3 possition, 3 x 30sec rotations  - 
• Stalder and pike hangs 3 x 30sec -- focus is on compression( in under grip). --- new exercise  -- quad stretch between x 30 sec
• Partner shoulder flexibility - bridges, and butterfly pec stretch 3 x 30sec  - new exercise
• el-grip hangs, and beat swings. 45sec