Four Week Gymnastic Skill Cycle starts today!

Much like the last gymnastics cycle, we will be spending 20-30 minutes per session working on these skills, and the exercises will alternate every other day. Most days the skill training will substitute for our usual general warmup, but on heavy strength lifting days (Mondays and Thursdays) the skill practice will be AFTER the lift, for roughly the last half of class. Members who have attained Level 4 should treat the skill session as a metcon workout on those days. All other levels should strive to improve their basic movement competence during this time.

Bring a Friend: Grab a bestie for a free workout this Saturday at 9:30 am. Email ivy@mvmntgym.com and tell us who you’re bringing.

Weekend in review: PrettyStrong Powerlifting sent Coach Vanessa and newcomer, Megan Fitzgerald, to Powerlifting for Pups on Saturday morning. Vanessa made her postpartum debut easily hitting 253-132-281 (squat, bench, deadlift). Megan went 9×9 setting PRs in all three lifts giving her a second place finish. And, of course, no powerlifting meet would be entertaining without Coach Dave rocking the mic. Congrats Team PrettyStrong!!

Read – What are your weak links? from Gymnasticbodies. 

“A chain is only as strong as its weakest link.” This common phrase has almost become cliché in discussions about fitness and exercise, yet it still yields elements of truth when it comes to Gymnastics Strength Training™. Think about a time when you reached a plateau or stagnated in your own workouts. What was the limiting factor? Can you pinpoint the one or two weak links that, if you devoted the time and attention to fixing them, you would make huge strides?

Warmup
Dynamic Athletic Movement
Hip Mobility Series

Lift
Levels 2-4
5 – 5 – 5+(AMRAP)
60-65-70%
Squat

Levels 0/1
5 x 5
Double Kettlebell Front Squat

Skill
Level 4
5 x AFAP
10 Chest to bar pull-ups
12 Pushups
20 second L-sit
15 Wall Balls

ALL OTHER LEVELS NOT AFAP
Break up reps into manageable sets
Level 3
50 Kipping Pull-ups
60 Pushups
100 second L-sit
75 Wall Balls

Level 2
30 Chin-ups
30 Hanging Scap Retractions
50 Pushups
100 Second L-sit
50 Wall Balls

Levels 0/1
50 Ring Rows
30 Hanging Scap Retractions
30 Box Pushups
180 Second pushup position plank
50 Wall Balls