Beginner's journal

21-24 June

Mountain hiking

29 June

Rings:

RTO dips - 2x5

False grip pullups - 1x8

Closed hip 360 pulls - 1x5

L-sit - 2x30 seconds

Wide L-sit - 20 seconds

One-legged FL 2x15 seconds

BL work, half lay, negatives etc.

30 June

SLS - 3x5

Wall HS - 3x30 seconds

L-sit to shoulder stand to L-sit to flat tuck PL - 4 sets

Half FL negatives - 2x2

Half BL - 3x3 seconds

1 July

Rings:

RTO dips - 3x3

Wide L-sit - 30 seconds

2 July

Rings:

RTO dips - 3x4

Flat tuck 360 pulls - 3x3

Wide L-sit - 2x20 seconds

Flat tuck planche - 2x5 seconds

Ground:

Deck SLS - 2x5

Arch/hollow snaps - 1x15

Jumps over tractor tire - 3x10

Wrist pushups - 2x10

First knuckle - 2x10

3 July

L-sit to shoulder stand to HS work

Hanging leg-raises

(active rest, quite sore from ring work)

5 July

Rings:

RTO dips - 4x4

L-sit - 4x20 seconds

False grip pullups - 4x3

Half FL negatives - 1x3

L-sit to flat tuck PL to inverted hang to half FL negative to half BL negative - 3 sets

Shoulder stand work

6 July

L-sit to shoulder stand work and static shoulder stands

OAC work: static holds and half ROM OAC's

7 July

Rings:

Jumping MU, RTO dip, L-sit, flat tuck PL, half BL negative, half FL negative - 2 sets

RTO dips - 2x5

Flat tuck FL pullups - 2x8

L-sit - 3x20 seconds

Shoulderstand work

10 July

Wall HS - 5 minutes

11 July

HLL - 3x10

OAC 90° static hold - 3x5 seconds

14 July

Rings:

Jumping MU, L-sit, flat tuck PL, forward roll, half FL, jumping MU, B dip, backward roll, half BL - 3 sets

RTO dips - 3x5

False grip pullups - 1x3

Flat tuck tick tocks - 2x3

Half BL - 1x3 seconds

Bar:

HLL - 1x10

15 July

Shoulderstand work

V-sit work

HLL variations

BL work - First full BL achieved

16 July

HLL - 2x10

OAC 90° static hold - 3x5 seconds

Shoulderstand - 10 seconds, 15 seconds, 20 seconds.

22 July

Rings:

RTO dips - 2x5

False grip pullups - 2x3

MU negatives - 2x5

Flat tuck 360 pulls - 2x5

Reverse chins - 8 reps

L-sit - 30 seconds

B dips - 10 reps

Bar:

HLL - 2x5

Floor:

L-sit lift - 2x5

23 July

Bar:

HLL - 2x10

Flat tuck FL pullups - 10 reps

Parallettes:

Flat tuck PL pushups - 3x5

L-sit to shoulderstand - 3x3

29 July

Rings:

L-sit, B dip, flat tuck PL, forward roll, bent knees 360 pull - 2 sets

RTO dips - 2x5

Half FL negatives - 2x3

Swinging support

L-sit - 2x30 seconds

Flat tuck PL - 2x7 seconds

Half BL - 2x5 seconds

2 August

Bar:

HLL - 2x5

Flat tuck FL pullup - 2x8

Parallettes:

Flat tuck PL to shoulderstand - 1x3

L-sit lift - 2x5

4 August

Handstand work on parallettes - 10 second HS for the first time, goal reached.

HSPU negative - 8 reps

One arm hang on bar - 3x15 seconds

6 August

HSPU attempts - full HSPU without wall assistance achieved