Gymnastics

Posted on March 9, 2011 // 6 Comments

Workout: 5 Rounds of Max Pull-ups and Max Hand Stand Push-ups.  Rest as much as needed between rounds.

*Firebreathers – use a 20lb weight vest on pull-ups, try at least one round on rings if you have them.

*Scaling – Jumping Pull-ups and piked hand stand push-ups (see full video for example)
How to do Jumping Pull-ups Video 1

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Relative Strength Article 1
Relative Strength Article 2


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Filed Under: Gymnastics, Workouts //

Comments

  1. Gaspasser says:
    March 9, 2011 at 8:57 pm

    Great articles guys. I really appreciate that you guys are teaching the rational behind the workouts in addition to giving us great workouts. Keep it up.

    Reply
  2. Alan says:
    March 10, 2011 at 9:33 am

    could you give us some good relative strength numbers in regards to excercises/lifts that are calcuated as a percentage of body weight? as in a relatively strong squat is (x)X’s body weight and so forth?

    Reply
  3. Alan says:
    March 10, 2011 at 11:13 am

    while we’re on the subject of body weight, what % body fat should we shoot for to obtain a ‘good’ body weight?

    Reply
  4. Dan Staton says:
    March 10, 2011 at 1:15 pm

    Alan:

    Women:
    Essential: 10-13%
    Athletes: 14-20%
    Fitness: 21-24%
    Average: 25-31%
    Obese: 32%+

    Men:
    Essential: 2-5%
    Athletes: 6-13%
    Fitness: 14-17%
    Average: 18-24%
    Obese: 25%

    Reply
  5. Paleo_Archer says:
    June 5, 2011 at 7:11 pm

    What is a good way to determine your “basic” Body weight / Fat percentage?

    Height vs. Weight?

    reason I ask, is i have a annual Physical here on June 16th and I’ll ask my Doc. if he can determine or ask for a better determination of my body mass index….you thoughts..

    Reply
  6. Bulldog says:
    June 5, 2011 at 9:34 pm

    BMI is a crummy way to measure body composition accurately. I would encourage a hydrostatic body fat % measurement or at least skin-fold calipers to determine your ratio of body fat to lean mass.

    Reply

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