Developing Elite Gymnastic Strength: Upper Body and Core - Page 8

Chris Lofland

Gymnastics Workout

North Richland Hills, Texas, United States

Gymnastics

This cycle of the gymnastics workout program concentrates on upper body and core strength with some unilateral leg exercises worked in. You will apply the rolls and balance work you have done in past cycles to more than just the floor and strike a good balance between basic skill and strength work.

 

For more videos of the movements in these workouts, visit the Breaking Muscle Youtube channel and the CrossFit EST Youtube channel.

Week 8

Day 1

Shoulder stand on rings - 15 minutes practice

3 sets of:

  • 3-7 quick kip bar muscle up
  • 7 high box jumps
  • 15 weighted sit ups

 

Day 2

4 sets of:

  • :30-1:00 ankle stretch
  • :10-:30 wrist support
  • :30 bridge

 

Day 3

5 x 4 alternating forward roll to pistol + jump

5 x 4 candlestick roll to pistol + jump

3 x 6 weighted step up (no push off with bottom leg)

 

Day 4

4 sets of:
3-5 skin the cat
10-20 scarecrow stretch
:30 weighted standing pike stretch

 

Day 5

3 x max effort strict muscle up + max effirt kipping muscle up

100 hollow rock
100 superman rock
*Partition the work any way you want.

 

Click on the number below that corresponds to the week of training you're in.

 

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