Kai's workout Log

After receiving my xtreme rings in the post last week I thought it is time to get back into some strength training after a fairly long break after hurting my ankle. So here goes.

Saturday 21st march

2x5 - Ring Dips

2x5 - Jumping Muscle-ups (no where near strong enough for normal yet)

5x - Skin the Cat (counting rolling backwards and forwards)

1x10 - Normal Pushups

2x30 - Normal Dips

1x60 second Frog stand

4x10sec - Tuck Planche

4x15sec - L-Sit

Wall Walk Hold - 20seconds

Bridge Hold - 20 seconds

Handstand - 2 x 20 seconds

HSPU - 10.

Headstand to Handstand.

Sunday 22nd march

2x30 dips

15 clapping pushups

15 Jumping pushups

10 deep pushups on paralletes

10 double width pushups on paralletes

15 diamond pushups

15 inverted pushups (hands by waist with elbows in)

2x15 squats on wobble board

2x15 squats on floor

2x30 calf raises

2x30 shin raises

4x30sec wall sit

20 straight leg lifts on floor

10second hold of leg lift

20 straight leg lifts on floor laying on right side

10 second hold of leg lift on right side

20 straight leg lifts on floor laying on left side

10 second hold of leg lift on left side

2x30 sit-ups.

What you call inverted pushups is what is commonly called pseudo-planche pushups. You can't pushup if you're inverted unless you're in a HS/HeS.

30 dips. you are strong enuff to muscle up. whether you have a stable support, can hold a false grip and how strong your pullup is another thing, more skill-dependent.

start working with the ability to hang in false grip with your feet on the ground or in a straight hang or L hang if space is limited. muscle-downs from support, basically get into support on rings and lower down moving through false grip.

this is basically what I'm doing. I'm getting real close again to having a strict MU and I think it may be a technique issue or maybe it was the ability to hold a false grip ( interesting enuff i can't really hold it well on my left because of two fingers that are probably permantly damaged for life in their ROM, they sort of don't curl around in the false grip ).