Gymnastic Training routine

3 x run football field & 10 x 25 yard sprints
2. 3 x 30 1/2 sit ups
3. 3 x 10 Arch up with weight 5-25 lbs.
4. 3 x 10 leg lifts from chin bar
5. 3 x 15 punch with weight - bar behind neck 50-lb. min.

Raise weight each set
6. 3 x 10, 8, 6 Invert press with dumbbell 15-25 lbs.
7. 3 x 10, 8, 6 Bench Planche/Maltese press 20-30 lbs.
8. 3 x 10, 8, 6 Cross cable pulls 70-90 lbs. on each side
9. 3 x 10, 8, 6 Shoulder press with dumbbell 30-40 lbs.

Same weight
10. 3 x 10 Jordan's shoulder rotation w/dumbbell 20-30 lbs.
11. 3 x 10 Empty can lifts w/dumbbell 20-30 lbs.
12. 3 x 10 circles with weight - 2 plates
There are many other possibilities to add. We try to get strong in the rings strength positions that are part of gymnastics. Without rings, this is the best I can do. Any general weight program will definately add to your fitness and strength. Here is some other things that we do:1. (3 x every day circuit is done) Optional SR strength sequence/Maltese & cross
strength & front lever, back lever and press HS
2. 15-20 back loops on pommel horse (min & max)
3. 10 x handstand pushups on PB
4. 5 x pike press handstand on FX
5. Tumble tramp -3 x front off, punch front, punch front 1/1
6. PB strength sequence no spot (L straight body press handstand feet together, lower to L, pike press to handstand, lower to L, bent arm hollow back press to handstand, lower to L, pike press handstand)
7. 2 x rope climb without stopping
8. 5 x Maltese press out with spot on single rail PB
9. 10 x front lever pulls on HB10. 15 x stall bars pike leg lifts up to touching the wall over head