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Ian Olson
02-02-2009, 09:39 PM
Tuesday, 02-03-09

Ring Dips : 5x5

Planche Progression: tucked planche total of 30s

Lever Progression work 60s





(anyone has any ideas please feel free to post)

Ian Olson
02-04-2009, 02:23 PM
Wednesday: 3x5 tuck front lever pull ups


3x5 MU

5A negative 5B negative OAC's

Headstand Press push ups 5x5

3x5 Ring Dips

3x5 SLS

30s planche progression (tuck planche)

5x10s active compression w/ hamstring stretch in between

L-sit work on floor and on rings

Chris H Laing
02-04-2009, 03:38 PM
Welcome to the boards! Looks like me and you have something in common, we're both training gymnastics at the moment. Are you doing any program in particular, or do you just make your stuff up as you go?

Steven Low
02-04-2009, 05:56 PM
That's probably too much volume if you want to be training 4-5x a week.

Ian Olson
02-04-2009, 06:42 PM
Yes I am still trying to get a feel and get things structured. Thanks for the post!!

Ian Olson
02-12-2009, 09:06 PM
02-12-09


Sorry forgot to post my workouts for the past several days


3x3 tuck cranks

3x4 parallel ring dips

3x4 HeSPU

Ian Olson
02-13-2009, 02:33 PM
02-13-09


Cranks 3x3 3-5min rest

BL negatives 3x5 8-7s descend 3-5min rest

SLS variation 3x3 3-5min rest


30s of L-sit 15 on rings 15 on floor

30 v-ups

60s hollow hold

5x10s active flex w/ a 20s hammy stretch in between each

5x5 parallel ring dips









on a good note i got a hot stone massage today in class so i am feeling good and active flex training is going great as i have made a vast improvement.

Ian Olson
02-19-2009, 02:53 PM
02-18-09


NO UPPER BODY work

wave squats 5x6

Back Squats, Front Squats - 3x10 3x8 3x6


legs felt trashed jogged two laps for cool down and stretched

Ian Olson
02-19-2009, 03:04 PM
negative front tuck front levers 3x4 5-7s

3x3 lever pulls

parralel dips 5 4 3 x1

Ian Olson
02-25-2009, 07:13 PM
02-25-09


Sorry i have not posted. I am taking this week off due to stress from school and other personal things going on I plan on hitting it hard next week I will also be starting 400/800 workouts to get back in shape ( I love running fast times).

Ian Olson
03-03-2009, 01:54 PM
02-03-09

60minx1 of 2min 3min off at the highest volume

3hrs rest........




forward swinging dips on rings max testing

parallel ring dips 4x3

Cranks front tuck 3x3

Ian Olson
03-05-2009, 08:33 PM
03-05-09


parallel dips 4x5

HeSPU's 4x4

front tuck cranks 3x5

5x10s active flexibility

pistol squats 3x5 each leg

Ian Olson
04-14-2009, 11:10 PM
04-14-09

Sorry I have not posted in a while been side tracked but still have been working out. I have had good progress on the FL progression and great progress on active flex and the BL. Been working dip strength and trying to progress further towards a HSPU.

Lever Pull (tuck FL) 3x5

parallel dips 3x6

HeSPU negatives 30s (10s, 10s, 10s)

Active Flex 5x10s w/ 20s sit pike stretch

3x5 SLS Piston

Ian Olson
04-21-2009, 09:55 PM
4-20-09


3x5 cranks (tuck FL)

3x5 wall HeSPU's

3x5 negative tuck FL's

5x10s active flex w/ a 20s sit down pike stretch for hammies

3x7 weighted deck squats

Ian Olson
04-21-2009, 09:58 PM
parallel ring dips 3x5

4x8 L pull ups

2min push ups w/ 2min rest then 1min push ups

3x5 Piston squat

5x10s active flex w/ 20s hammy stretch

Ian Olson
08-17-2009, 05:40 PM
08-17-09

Weighted ring dips 3x5 (set 1 10lbs, set 2 20lbs, set 3 30lbs, sets 4-5 40lbs)

Bulgarian ring L pull ups 3x5

Bulgarian ring dips 3x5

pistol squats 3x5

active flex 3x10s with a sit down pike stretch after each 10s