Developing Elite Gymnastic Strength: Upper Body and Core - Page 2

Chris Lofland

Coach

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 2

Day 1

Headstand and handstand balance work - 15 minutes

 

3 sets of:

  • 10 wide grip behind neck pull up
  • 10 ring push up with :30 hold in support
  • :30 L-sit

 

Day 2

4 sets of:

  • 3-5 skin the cat
  • 10-20 scarecrow stretch
  • :30 weighted standing pike stretch

 

Day 3

5 x 5 forward roll to vertical jump

5 x 5 candlestick roll to vertical jump

5 x 5 pistol

 

Day 4

4 sets of:

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

 

Day 5

3 x ME strict muscle up

5 x 1 legless rope climb

3 x 3-5 L-sit stoop-through to front support

 

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

 

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