Gymnastics Club 50min twice a week

[David Birchall]

I have just got access to a gymnastics club on Tuesday and Thursday. I have extreme rings that I can hang up on a tree for a third workout. I want to make best the use of the club. Could anyone tell me if the following set up I am doing now will get me anywhere? Could I use the facilities better for my goals do you think?

My Goals in order of importance:

Tuck Planche 60s max (Currently at 20s Max) (hoping to advance to flat tuck then straddle)

Slow Muscle Up on a Bar

Kick Up to a Free Standing Handstand 10s

Perfect Front Flip

One Leg Front Lever 10s

Perfect Round Off

Climb all the way up the rope in straddle and down

The Splits

Straddle Floor HSPress

Side Lever 10s

Unassisted One Legged Squat

EVERY DAY - IN MY ROOM OR WHENEVER I GET A CHANCE

1-6x kick up to HS on wall (aiming to get the right amount of force from the kick up not to hit the wall)

1-6x Tuck PL Static Holds 10s

1-6x HSPU Negatives on Push Up Bars

1-6x Bridge Wall Walks

1-6x Floor Straddle Leg Raises or Leg Circles x10

1-6x Floor Pike Leg Raises or Leg Circles 10

1-6x Seated Pike Stretch

1-6x Seated Straddle Stretch

1-6x Seated Pancake Stretch

TUE - GYMNASTICS CLUB

EXTENSIVE Warm up then 3 rounds of:

10x Round Offs

3x Kipping Muscle Up On Straight Bar and slow negative down)

1x L-Sit on RIngs -> Press Shoulderstand -> Reverse Negative Muscle Up -> Straddle Front Lever 10s -> Back Lever 10s

10x Front Flips on Mat

1x Walking on my hands across the room

1x Rope Climb (go up as high as I can and then negative one arm chins down)

3x Wall Straddle HSPress Negatives

1x Rolling One Legged Squats (each leg)

1x Stall Bar Side Lever Negatives (each side)

THU - GYMNASTICS CLUB

EXTENSIVE warm up then 3 rounds of:

10x Round Offs

3x Russian Dips on PBs

1x L-Sit on RIngs -> Press Shoulderstand -> Reverse Negative Muscle Up -> Straddle Front Lever 10s -> Back Lever 10s

10x Front Flips on Mat

1x Walking on my hands across the room

1x Rope Climb (go up as high as I can and then negative one arm chins down)

3x Wall Straddle HSPress Negatives

1x Rolling One Legged Squats (each leg)

1x Stall Bar Side Lever Negatives (each side)

SAT - OUTSIDE WITH XR ON TREE

3 rounds of:

1x MU -> L-Sit on RIngs -> Press Shoulderstand -> Reverse Negative Muscle Up -> Straddle Front Lever 10s -> Back Lever 10s

3x Wide Ring Chin Ups

3x One Legged Squat Negatives

3x Wide Ring Dips

[Blairbob]

50 minutes isn't a lot of time. I would not do anything there that you couldn't do on your own time.

Long rings, tumbling on a sprung floor, tumble-trak or trampoline work or any event work. Quick WarmUp, especially if you get there early and start to warmup early.