sean.albo Posted March 29, 2010 Share Posted March 29, 2010 Hey, I've been finetuning my gymnastic bodies sessions, with some very good advice from forum members (thanks!), and getting what I think are positive results. I am wondering a few things though. Any help is greatly appreciated! 1) What should I be doing being sets?2) My warm-up currently consists of the following: Dynamic Joint Mobility, Wrist stretches, shoulder mobility, Ring Press-up - 20, Squat, Lunge, Side - 10 of each, Pull-up (2) -> support, Dip (2) => support. It takes a total of 10 minutes. Does this seem sensible?3) I guess this last question is more of a request for a critique my current workload. I do GB Mon, Wed, and Fri (I also train Capoeira, dance/breakdance, floreio art, and when schedule permits, parkour). Here's my GB schedule: MondayB) Gymnasts' extended set - I do wide/shoulder width grip pullups and shoulder/narrow grip chin-ups, 10s between each, and a 3 minute rest between sets. I usually do 5 sets with as many reps as possible for a total of 12 repetitions of each variation. C) (pistol w/ 5 lb plates 5/side, rest 1 minute, back lever, flat tuck - 0:15, rest 1 minute) - x 4D) (PPP on ground – 5, front lever, tuck – 0:15 TOTAL) x 4 / 1m rest between exercisesE) (Ring dips - 8, If I can't do all 8 with full ROM, I start doing negatives, 90s rest, advanced frog/tuck planche - 0:25, 90s rest) x 4F) (L-sit straddle - 20s total, rest 1 minute, front pull variations- 5) - x3WednesdayB) (squat muscle-up to seated negative – 5, advanced frog – 0:25) x 4 / 1 min rest betweenC) Kipping pull-ups on bar - to failure - x 4 / 2m restD) (HeSPU, negatives with isometric - 5, rest 1 minute, back lever, flat tuck -0:15) – x4 /1m between E) (harop curl - 5, front lever, tuck) – x4/1m rest betweenF) (L-sit lift - 5, back pull negative - 5) – x3/1m restmax kipping PU - 11,9,9,7 (3/24/10)FridayB) Ring Dead-hang pull-up - To failure x 4 / 3m rest (goal: 12 x 4. When achieved, begin L-pull-ups)C. (back lever, tuck - 0:15, rest 1 minute, harop curl variation - 5, rest 1 minute) - x 4D. front lever, tuck – 0:15 TOTAL x 4 / 90s restE. (advanced frog/tuck planche - 0:25, rest 1 minute, ring dip, full ROM/negs - 8, rest 1 minute)F. (L-sit straddle - 0:20 total, HLL var's - 8 ) – x3/1m restmax DHPU: 10,7,7,6 (3/8/10) Link to comment Share on other sites More sharing options...
sean.albo Posted April 4, 2010 Author Share Posted April 4, 2010 No replies yet, so I was just wondering if there is something wrong about the way I phrased my questions. Are they too vague? Specific? I don't want to be asking oblivious questions; if there exist suggestions to reformulate them, I'd be happy to comply!By the way, to elaborate on the first question, usually during sets I either clean around the apartment (1 minute is plenty of time to sweep a kitchen!) or play online chess (I've found that playing chess while training is a pretty good way to make stupid moves )Anywho, just wondering. Link to comment Share on other sites More sharing options...
braindx Posted April 4, 2010 Share Posted April 4, 2010 What are your goals? Link to comment Share on other sites More sharing options...
sean.albo Posted April 4, 2010 Author Share Posted April 4, 2010 My GB goals are tailored for capoeira, dance, and parkour. Short-term includes HeSPU, BL and FL flat tuck, tuck planche, 20 deadhang pullups, bulgarian dips. longer term - HSPU on rings, muscle-up, planche, bl, fl. my goals are likely to change over time, while remaining applicable to capoeira, dance, and parkour, and I do have other goals, but I'm reaching those through floreio work and handbalancing. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now