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Sam Cannons
02-06-2008, 07:38 PM
I got a beginner program for gymnastics the other day, and wanted to run by everyone here. Keep in mind it is a beginners plan.

Rope Climb x 4 (work up to straddle climb)
PBar dips x 40 total
Chicken Wing Dips x 40 total
Pullups x 40 total
Behind the neck pullups x 10 total
Body rows x 40 total
Stall Bar Shin to Chins x 40 total
Front Lever Rocks x 10 total
Assisted Tic Tocs x 10 total
Hollow Hold x 30sec
Hollow Rock x 50 total
L-Sit x 60sec total
Superman Hold x 30sec
Superman Rocks x 50 total

Thanks

Steven Low
02-06-2008, 10:57 PM
What exactly are you trying to accomplish?

The program seems fairly aimless... if just for pure conditioning work you could do much better, heh.

Sam Cannons
02-07-2008, 04:02 PM
Hey Steven,

Just trying get a basic foundation in Gym strength and techniques. I am not going to Bejing but i would like some basic moves down pat. It is meant to be a basic strength circuit.

Any idears, we now have about 2 hours twice a week, in which i put about 30min in to floor stuff (parkour,flips,tumbling ect)

Thanks

Garrett Smith
02-07-2008, 04:13 PM
Sam,
Have you seen all the stuff in this link (http://www.crossfit.com/journal/2007/05/gymnastics_tumbling_by_greg_gl.html)?

Lots of stuff in there.

Sam Cannons
02-08-2008, 04:17 PM
Yeah thanks Garrett, i was looking for more of a 1hr strength program for basic moves like rings,Pbars.

Steven Low
02-08-2008, 09:28 PM
Strength you say?

Start working on tons of handstand work and variations.. handstand pushups, presses and such.

Do everything on rings (except maybe like planche and front lever work although you can do them there too if you want).

Work your muscle ups, dips, pullups, back levers, skin the cats, ice cream makers, L-sits, press to shoulder stand/handstand (with strap use of course until you don't need straps), and everything in between.

Perhaps even create a mini routine for yourself that you do maybe 5-10 times. You will get strong rather quickly.

Frank Needham
02-09-2008, 05:10 AM
Sam,
Have you seen all the stuff in this link (http://www.crossfit.com/journal/2007/05/gymnastics_tumbling_by_greg_gl.html)?

Lots of stuff in there.

There is so much out there that one can forget how good some of the info is, thanks Garrett. There is also this http://board.crossfit.com/archive/index.php/t-2159.html I've not scanned all the articles but intend to.

Derek Simonds
02-09-2008, 12:29 PM
Steven what is an ice cream maker? I did a quick google search and came up blank. My son and I are trying to figure that one out.

Steven Low
02-09-2008, 12:58 PM
Steven what is an ice cream maker? I did a quick google search and came up blank. My son and I are trying to figure that one out.
"Pull-up to lever"
http://www.drillsandskills.com/article/17

Basically pullup top position to front lever (or slightly above.. maybe 45 degrees from vertical) and then back to the top of the pullup position. Keep your body straight. The only thing bending is the arms.

I actually thought about trying this as 'kipping pullups' per se but yeah the cycle time isn't that fast. It might be more or less work compard to pulls but it distributes the work around the body more as opposed to just the hips/lats/biceps/chest with kipping pullups.

Sam Cannons
02-10-2008, 03:37 PM
Hey Steven,

Thanks for the list, whats the use of straps with the press to shoulder stand/handstand ?

Steven Low
02-11-2008, 09:47 AM
To find the position. You probably won't be able to press well if you just keep going up and falling over.

Much like the wall is used at first to develop the handstand isntead of trying to balance it freestanding on the floor. It's doable but much harder.

Ben Moskowitz
02-11-2008, 02:02 PM
How do you set up said straps? Can straps be used in conjunction with parallettes?

Press to handstand is something I want to work on.

Steven Low
02-11-2008, 05:59 PM
Use parallettes against the wall.

Straps are for doing it on rings.