Owen Johnston’s
Notes on the
Overcoming Gravity
chartsFind out more
about about the book
at –
http://www.eatmove
improve.com
! new to e"ercise or
gymnastics# work on
$eve$s %&' in the
progressions that
have them. ! unsure
which progressions#
try to se$ect two
push and two pu$$
goa$s to work on.
(earn !rog stand and
pushups !irst# then
ways to get into
handstands. )ee page
'%% in the book. )ee
page *'+ !or an
e"amp$e o! a
beginner’s goa$
routine. ,t $eve$s -
and # the !ocus
shi!ts to rings
strength# mastery o!
handstands# and the
associated ski$$s. )ee
page *-*. eep your
goa$s !ocused0 1ork
!u$$ body routines or
a sp$it 2push / pu$$#
upper / $ower#
straight arm / bent
arm# or other3. 4he
prere5uisites !or
ron 6ross are
greyed out on the
charts.4he three main
ski$$ work
categories are
handstands# (&sit
progressions up to
7&sit# and one and
two arm e$bow
$ever ski$$s.
1armups & cardio#
%8 to %- minutes#
inc$uding
p$yometrics i!
needed 2such as bo"
9umps3. 1ork on
mobi$ity as we$$
during your
workout# especia$$y
!or the wrists and
shou$ders. ,$so try to
work on straight arm
$ocked support
ho$ds 2% to
sets3 regu$ar$y. !
you are !ocused on
static ho$ds# !ocus
on wa$$ headstand
pushups# back
$ever# !ront $ever#
p$anche# musc$e
ups# and rows. !
!ocused on gaining
strength# !ocus on
wa$$ headstand
pushups# musc$e
ups# rings pushups#
dips# (&dips#
pu$$ups#
(&pu$$ups# and
rows.;e sure to work
on !rog stands and
the e"ercises on
pages * and
*- to he$p bui$d
up to the press
handstands
progression# which
starts on page 8'.
1ork on the rowing
progression ear$y
on# as we$$# which
starts on page
<. Once you
are com!ortab$e with
wide ring rows# add
goa$s !rom the
pu$$up progressions
that come a!ter it. =o
try to work up to
archer ring rows at
some point# though#
to he$p bui$d up
strength on the rings.
t wi$$ he$p you
get used to working
on archer pu$$ups on
the rings $ater#
which he$p bui$d
towards one arm
pu$$ups. 4he rings
pu$$ups and one arm
chinup progression
and the weighted
pu$$up progressions
2pages >< and
+> respective$y3
are very e!!ective
progressions# once
you have
accumu$ated the
strength and ski$$
!or them.
recommend using
sandbags and/or
weight vests !or the
weighted
pu$$ups.?$evated
stradd$e stand
stradd$e press
handstand is the
basis o! high $eve$
pressing strength.
2@age *-
.3Aeanings o! most
o! the abbreviations
on the charts:B C
ringsD E) C
handstandD E)@
C handstand
pushupsD Ee)@ C
Eeadstand
pushupssh$d std C
shou$der standD bw
C body weightD ;, C
bent armD ;; C bent
bodyD ); C straight
body@; C para$$e$
barD 6B C chest
ro$$D ?cce &
eccentricsD B4O C
rings turned outD str
C stradd$eD ?$e C
e$evated)td C
standD ), C straight
armD ;( C back
$everD adv C
advancedGE C
german hangD inv C
inverted / inverted
hangD B6 C rope
c$imbO,6 C one arm
chinupsD ;4; C
behind the backD
@ C pushupsD
@@@ C pseudo
p$anche pushups
