Jason
Jan 4, 20191 min
The Gymnastics schedule is below:
Testing:
Cycle Test
1. 5 Minutes Max Muscle Ups
2. 5 Minutes Max Strict Handstand Push Ups
3. 5 Minutes Max Toes to Bar
4. 10 Minutes AMReP: 1, 2, 3, 4, 5, 6, etc: Unbroken Handstand Walk
5. Max L-Sit Hold
6. Max Tuck Hold
Supplemental:
Week 1. Midline Strength & Control
Week 2. Rope Climbs & Double Unders
Week 3. Bar Pull Over & Strict Pull Ups
Bar Series:
Week 4. Toes to Bar & Straight Arm Pulling
Week 5. Kipping Pull Ups
Week 6. Butterfly Pull Ups
Week 7. Bar Muscle Ups
Floor Series
Week 8. Headstands & Kipping Handstand Push Ups
Week 9. Freestanding Handstands
Week 10. Handstand Walks
Ring Series:
Week 11. Skin the Cat & Front Lever
Week 12. Kipping Ring Dips & Ring Swings
Week 13. Ring Muscle Ups
Apart from the supplemental, each series relies on the previous weeks progressions for that particular movement. If you want maximise your chances to be successful. For example, a Muscle Ups will generally require enough straight arm strength for Skin the Cats and competence in the Ring Swing. So to get the movement you want, make the lead up sessions :)