Overcoming Gravity Charts
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Overcoming Gravity Charts
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Column #123456789Column # 123456789Column #123456789Column #1234567
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Book Page #276288292300303304311323333Book Page #344354362369374379387388399Book Page #410424431437439452457463471Book Page #472487491493496499509
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FIGLevelHandstandsRings HSHandstand PushupsRings HSPUPressPress HandstandsRings Press HSStraight Arm (SA) Press HSL, Str-L, V, MannaFIGLevelBack LeverFront LeverFL PullupsRowingPullupsR pullups + OACWeighted PullupsExplosive PullupsIron CrossFIGLevelPlanche (PB/FL)Rings PlanchePB/FL PL PushupsRings PL PushupsPushupsOne Arm PushupsDipsRing dipsWeighted DipsFIGLevelMuscle ups / Inverted MUsElbow levers (EL)FlagAb WheelRings full staticsRings Kip SkillsRings Felge Skills
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NoviceBasic skills1Wall HSTuck L-sitNoviceBasic skills1Jumping pullupsRecomm. PRE-REQs in GrayNoviceBasic skills1regular pushupsPB jump dipsSupport holdsNoviceBasic skills1(forward = fwd)
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2Wall HSpike HeSPU.3x bw1 leg bent L-sit2Ring rowsBar pullup ecce.assisted pullupskip pullups2diamond pushupsPB dip ecce.Support holdsassisted dips225s plank(backward = bwd)
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3Wall HSbox HeSPU.425x bwL-sit3tuck BLWide ring rowsbar pullups1x bodyweightbar pullups3Frog standring wide PUPB dipsR dip ecce.1x bw3MU negatives60s plank
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4Free HSwall HeSPU.55x bwStraddle L-sit4adv. Tuck BLtuck FLL-pullupsR L-pullups1.175x bodyweightkip clap pullups4SA Frog StandFrog standring PUL-dipsR dips1.2x bw4kipping MU1 arm 1 leg plank
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A level skills5Free HSR shld stdwall HSPU.675xBA BB pressWall str press ecce.RTO L-sitA level skills5straddle BLadv. Tuck FLtuck FLarcher ring rowspulloverR wide pullups1.35x bodyweightNon-kip clappingA level skills5tuck PLSA Frog StandRTO pushupselevated OA PU45 deg dipsR L-dips1.375x bwA level skills5Muscle upstwo arm ELTuck flagKnees ab wheelRTO L-sitfelge forward tuck to support
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Intermediate6Free HS 4 fingersR strap HSfree HeSPU.8x bwL-sit BA BB pressChair pressEle. str std str press45 deg V-sitIntermediate6½ lay / 1 leg BLstraddle FLadv. Tuck FLstr one arm rowsR wide L-pullups1.50x bodyweightL-clapping pullupsIntermediate6adv. Tuck PLtuck PLtuck PL PURTO archer PUStraddle OA PUR wide dips1.55x bwIntermediate6Wide / no FG MUrings two arm ELadv. tuck flagAb wheel on rampRTO Str-Lkip to supportFelge fwd piked to support / felge bwd tuck to support
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7Free HS 3 fingersR HSfree HSPUR wide HSPU.9x bwCR SB pressChair illusionStr / pike std press75 deg V-sit7full BL½ lay / 1 leg FLadv. tuck RCone arm rowsR archer pullups1.65x bodyweightkip BTB clap7RTO 40 deg PPPUrings str. OA PURTO 45 deg dips1.7x bw7strict bar MUOA stradde ELStraddle flagAb wheel eccentricsBack Leverback kip to supportFelge bwd piked to support
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8free HS 2 fingersR strap HSPU1x bwBA SB pressR BA BB pressL-sit/str-L str press100 deg V-sit8BL pulloutfull FLstraddle FLOAC eccentric1.775x bodyweightL-slap abs8straddle PLadv. Tuck PLadv. Tuck PL PUtuck PL PURTO 60 deg PPPUstraight bdy OA PUOne arm dipRTO 75 deg dips1.85x bw8 SFL MU ATPL / L-sit MUOA straight body ELFull flagFull ab wheelFront Lever
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B level skills9free HS 1 fingerR free HSPU1.075x bwHS, EL, HSR dip to HSL-sit/str-L pike press120 deg V-sitB level skills9GH pulloutFL to invertedStr FL RCOAC1.9x bodyweightL-slap thighsCross progressionsB level skills9½ lay / 1 leg PLRTO maltese PUrings SB OA PUOne arm dipRTO 90 deg dips2x bwB level skills9OA straight MUAb Wheel + 20 lbsRings 90 deg V-sitSA kip to L-sit
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Advanced10One arm HS1.15x bwPB dip SB to HSR BA SB pressR SA L-sit str press140 deg V-sitAdvanced10BA pullup BLhang pull to invfull FLOAC+15 lbs2x bodyweightregular slap thighsHold Iron CrossAdvanced10straddle PLstraddle PL PUadv. Tuck PL PUwall PPPURTO 90 + 30 Dips2.125x bwAdvanced10Felge bckwrd SB to supportOne arm ab wheelIron cross / Str PLSA back kip to supportFelge fwd straight to support
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111.2x bwR HS, EL, HSR SA str-L str press155 deg V-sit11HS lower to BLcircle FlsFL RCOAC+25 lbs2.1x bodyweightNon-kip BTB clapCross to Back Lever11full PLR wall PPPURTO 90 + 50 Dips2.25x bw11FL MU Str PLback kip to handstandFelge bwd straight to support
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12R dip SB to HSR SA pike press170 deg V-sit1212SA Str PL to HS½ lay / 1 leg PL½ lay / 1 leg PL PUstraddle PL PUwall maltese PURTO 90 + 65 Dips12Felge backward SB to HSFelge bwd SB to HS
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C level skills13MannaC level skills13Iron Cross pulloutsC level skills13R wall maltese PURTO 90 + 75 DipsC level skills13SA kip to V-sit/Kip cross/L-crossFelge fwd SA to cross
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Elite14Elite14Hang pull to Back LeverElite14SA from PL to HSfull PLfull PL PU½ lay / 1 leg PL PURTO 90 + 82 DipsElite14Straight body rotation to HSfull plancheback kip to cross/L-crossFelge fwd SA to str PL
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1515Butterfly mount15SA SB to HSRTO 90 + 86 Dips15Butterfly mountBack kip to straddle PLFelge fwd SA SB to HS
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1616Support to hang to cross16SA from PL to HSfull PL PURTO 90 + 88 DipsMaltese (L17)16(L17) ElevatorInverted cross
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