This is what I do: skill, strength, and mobility work first thing AM on the rings and paralettes for 1-1.5hrs and then weight training 6-7 hours later for 30m-1h.
workout A
AM press and handstand work
diamond push-ups 5x20
planche lean hold 8x15s
handstand wall walks 5x5 up down = 1
pbar dips 4x7 never to failure, 50% of max reps at most
handstand wall kicks 8x5
handstand bent arm static hold 8x10s - head almost touching floor then hold
psuedo planche push-ups 8x5
workout A
PM weight training
cashout pre-exhaust leg routine + dead lift 5x 5-10 after leg work
workout B
AM pull
band work 'shoulder dislocations'
pull-ups 5x5 2s static hold @ top 4-5 second neg - keeping scap retracted
front lever raise 6x5
front lever pull-up 6x3-5
chin-up 5x5 same protocol as pull-ups
inverted hang->back lever with 5s pause 4x3-5
360s front lever to back lever smooth and controlled 1s pause 5x2-3
body-weight rows with feet elevated 5x5
workout B PM
flat Bench Press 5x5-10
cashout shoulder routine db side raise/front raise; overhead press; db side raise 4 super sets
4 super sets of forearm work to failure grip board @ whatever lbs = 15 reps followed by wrist roller up/down once @ max weight
week breakdown is
ABxABxx - on the X days it's 20-30 mins of skipping right after wake up, 1hour of mobility/flexibility and some light static/stability work
thoughts? advice? anyone else do work with gymnastic rings?
workout A
AM press and handstand work
diamond push-ups 5x20
planche lean hold 8x15s
handstand wall walks 5x5 up down = 1
pbar dips 4x7 never to failure, 50% of max reps at most
handstand wall kicks 8x5
handstand bent arm static hold 8x10s - head almost touching floor then hold
psuedo planche push-ups 8x5
workout A
PM weight training
cashout pre-exhaust leg routine + dead lift 5x 5-10 after leg work
workout B
AM pull
band work 'shoulder dislocations'
pull-ups 5x5 2s static hold @ top 4-5 second neg - keeping scap retracted
front lever raise 6x5
front lever pull-up 6x3-5
chin-up 5x5 same protocol as pull-ups
inverted hang->back lever with 5s pause 4x3-5
360s front lever to back lever smooth and controlled 1s pause 5x2-3
body-weight rows with feet elevated 5x5
workout B PM
flat Bench Press 5x5-10
cashout shoulder routine db side raise/front raise; overhead press; db side raise 4 super sets
4 super sets of forearm work to failure grip board @ whatever lbs = 15 reps followed by wrist roller up/down once @ max weight
week breakdown is
ABxABxx - on the X days it's 20-30 mins of skipping right after wake up, 1hour of mobility/flexibility and some light static/stability work
thoughts? advice? anyone else do work with gymnastic rings?
