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Old 09-18-2010, 01:10 PM   #1
Tom Miller
New Member
Join Date: May 2010
Posts: 4
Default Adding Compound weight exercises to Gymnasitcs Routine

Ah yes, I thought I had it all figured out, but wanting to do lower body...and truly full body compound weight work threw me for a loop....Why not just do starting strength as prescribed? For one thing, the pesky Marine Corps wants me to run every morning at 6am for 4-6 miles, and Rip himself has said with this kindof schedule 2x week under the bar is all you can handle....So, this and the other caveat being I want to incorporate gymnastic skills and bodyweight strength is where I'm at....

Taking squat, bench press, deadlift, overhead press, and power clean, replacing bench press with weight dips and overhead press with handstand pushup work here I am:

4x Week M,T,TH,F:

M,T,TH,F: Skill Work:

5-10 Min Handstands
L-Sit Work

Frog stands
XR Push

BL progression
XR Row

W. Squat

Frog Stand
Weighted Dips

BL progression
W. Pullups

Power Clean

Frog stands
XR Push

BL progression
XR Row

W. Squat

Frog stands
Handstand Pushup progression

BL progression
Pullup progression (L-, etc)


Hmmm...too many conflicting goals?...I don't know, I think it can be well managed this way, my overlying principals are the linear progression of the weighted lifts: squat, weighted dips, weighted pullups, deadlift, and powerclean; the skill work; and the bodyweight FSP and FBE work....is there a better way to do this? Is there a better order I should be doing them in the specific workout or laid out over the course of the week?

Thoughts, critiques, comments would be helpful, and for those who read my first post and want to smack me in the back of the head, that is encouraged too.

-Tom Miller
Semper Fi!
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