Freestyle Lifts 10

Carl Paoli's Freestyle book 4 week gymnastics program: Week 4 Day 1

WOD:

4 x by feel Chest-to-wall kipping HSPU (rest 45 sec)

8-7-7-5
     

Lunge variations (per side)

1 x 8 lunge with pointed toe each side

1 x 8 lunge with back foot off ground (knee only)

1 x 4 candlestick roll to lunge

4 x 4 Plate pistols 

Muscle-up progressions on low rings 

1 x 4 Hip ext to sit-up w/ straight legs

1 x 4 Hip ext to sit up w/ knee bend

4 x 4 Dip balance

    

4 x by feel Hip-to-bar pull-ups w/ 60 sec rest 

(add a second kip/hip ext as in a muscle-up for the transition and less elbow flexion to pull hips to bar)

4-4-3-3 (hips not close though!)