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
