Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Thread Tools Display Modes
Prev Previous Post   Next Post Next
Old 01-11-2013, 06:50 PM   #1
Gabriel Sanchez
New Member
Join Date: Mar 2012
Posts: 12
Default Body weight Routine Discussion

This is a MWF routine that switches between AxBxAxx and BxAxBxx. On my rest days except sunday, i would do a off day routine like this.

1.Cardio- either whole body Interval training, sprint intervals, or Go for a Run

2.Skill training- Hand stands, l-sit, and grip work

3.Static training- plank, hollow, superman, reverse plank, asian squat, wall squat, and side planks.

4.Foam roll

5.Full Body Strech

This is what my actual Workout Routine looks like.

A Day
upper/lower body dynamic strech routine

1.Deadlift 3x8

warm-up 1x12 1x7 50% 1x5 60% 1x3 70% 1x1 80%

2.Weighted Inverted Rows 3x8

warm-up 1x8 inverted rows 1x8 tucked Front leaver pulls

3. weighted Pseudo Planche Push-ups 3x8

warm-up 1x8 Pseudo Planche Push-ups 1x8 leaning planche

4. One Legged Back Leaver static 2 sets of 6 seconds

B Day
upper/lower body dynamic strech routine

1.Pistol Squat 3x8

warm-up 1x8 bw squat 1x8 half rom pistol squat

2. One Arm Chin-up Training 3x8

warm-up 2x8 chin-ups

3. Hand Stand Push-up Training 3x8

1x8 wrist-push-ups 1x8 wall runs

4. AB wheel 3x 8-12 Max roll out against wall


1. I might switch up the order of the first 3 excercises on both days, prioritizeing a different excercise, but im not sure if i should.

2. I will eventually add weight to my Pistol Squat

3. On my one are Chin-up training i will do as many reps i can with 1 finger and one arm, then 2 fingers one arm, and finish the set with weight, i also do negatives on each one armed rep.

4. Im not sure weather to do wrist push-ups on my dynamic warm-up on my B day, or to use them as part of my warm-up sets for my HSPU

5. I am doing weighted Rows and Pseudo push-ups to eventually get my planche, and front leaver.

Tell me what you Gentelmen/women think. Thankyou In advance.
Gabriel Sanchez is offline   Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

All times are GMT -7. The time now is 09:00 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter

Receive emails with training tips, news updates, events info, sale notifications and more.

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator