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Started by Joakim Anderson, October 20, 2009 · 213 Replies · 7,854 Views
17 September 2010
Rings:
Top OAC static hold - 5 seconds per arm
90° OAC static hold - 5 seconds per arm
Bottom OAC static hold - 5 seconds per arm
One arm dead hang - 20 seconds, 15 seconds, 10 seconds per arm
Floor:
Some handstanding, did a 10 second free HS.
19 September 2010
Rings:
L-sit - 3x15 seconds
Tuck FL - 3x15 seconds
Tuck BL - 3x15 seconds
MU - 1x5
Strap HS - 5x30 seconds
Ledge:
HLL - 4x5
Floor:
Bridge pushup - 3x10
Running - 10 minutes
20 September 2010
Ledge:
HLL - 3x10
Floor:
Pushups - 3x20
21 September 2010
Rings:
Negative OAC - 3x10 seconds per arm
Ledge:
Dead hang - 1 minute
Floor:
Negative OAP (feet together) - 3x1 per arm
Some handstanding, did a 30 second free HS, new record.
26 September 2010
Swimming - 500 meters
Tried some stuff on stall bars, HLL, supports...
27 September 2010
Rings:
Tuck 360 pull - 3x10
Floor:
SLS - 3x10 per leg
28 September 2010
Rings:
RTO dips - 5x3
Negative OAC - 2x10 seconds, 4x5 seconds per arm
Floor:
SLS - 3x5 per leg
30 September 2010
Rings:
L-chinups - 1x10
Dips - 1x15
Floor:
SLS 2x10 per leg
Stall bars:
HLL - 3x5
Back support - 3x10 seconds
Front support - 3x3 seconds
L-hang - 1x30 seconds
Swimming - 750 meters
4 October 2010
Rings:
RTO dips - 3x5
Negative OAC - 4x10 seconds per arm (sets of 2 without pause)
5 October 2010
Rings:
Flat tuck 360 pulls - 5, 4, 3
8 October 2010
Rings:
RTO dips - 3x5
Negative OAC - 3x10 seconds per arm
10 October 2010
Rings:
RTO dips - 5x3
Top OAC static hold - 10 seconds per arm
90° OAC static hold - 10 seconds per arm
Bottom OAC static hold - 10 seconds per arm
14 october 2010
Rings:
90° OAC static hold - 1x10 seconds per arm
Negative OAC - 1x20 seconds per arm
15 October 2010
Bars:
Negative OAC - 3x10 seconds per arm
HLL - 3x5
Dips - 15, 10, 10, 10
Floor:
Squats 60 kg - 3x10
18 October 2010
Ledge:
Dead hang - 1 minute
Floor:
Squats - 1x100
Pushups - 2x20
22 October 2010
2 hours boxing
23 October 2010
Bar:
Negative OAC - 2x10 seconds per arm
Floor:
Squats 60 kg - 3x10
27 October 2010
Negative OAC - 3x10 seconds per arm
Dead hang - 70 seconds
Dips - 5x10
Dip bottom static hold - 45 seconds
Squats 70 kg - 3x10
Stall bars:
HLL - 5, 3, 3
28 October 2010
Deadlift 100 kg - 5x5
One arm L-hang - 2x15 seconds per arm
HLL - 3x5
19 November 2010
Boxing
20 November 2010
Negative OAC - 3x10 seconds per arm
One arm L-hang - 15 seconds per arm
Dips 20 kg - 3x6
Squats 100 kg - 5 4 3
22 November 2010
Negative OAC - 3x10 seconds per arm
Front squats 70 kg - 3x5
Dips 20 kg - 3x5
23 November 2010
Boxing
Comment:
Since I found a club here in Paris the boxing training has taken a lot of time and energy from the strength training. Pretty much just doing negative OAC's, heavy dips and some one-arm pushups, and alternating between back squats, front squats and deadlifts.
26 November 2010
Squats 100 kg - 5 4 3
Dips 20 kg - 3x8
OA-hang - 30 seconds, 20 seconds, 10 seconds per arm
29 November 2010
Negative OAC - 2x10 seconds per arm
Front squats 80 kg - 3x5
30 November 2010
Boxing
1 December 2010
Boxing
2 December 2010
Boxing
3 December 2010
Dips 30 kg - 3x5
Deadlift 100 kg 3x8
4 December 2010
Top OAC static hold - 10 seconds per arm
90° OAC static hold - 10 seconds per arm
Bottom OAC static hold - 10 seconds per arm
Front squats 80 kg - 3x5
Calf raise 40 kg - 3x15
Neck bridge - 3x8
6 December 2010
Dips 30 kg - 3x5
HLL - 3x8
Calf raises 40 kg 3x15
7 December 2010
Boxing
8 December 2010
Boxing
10 December 2010
Boxing
12 December 2010
Top OAC static hold - 10 seconds per arm
90° OAC static hold - 10 seconds per arm
Negative OAC - 10 seconds per arm
OA-pushup - 3x3 per arm
Squats 100 kg - 3x5
Calf raises 70 kg - 3x15
Neck bridge roll - 3x10
Forehead plank - 3x20 seconds
13 December 2010
Deadlift 100 kg - 3x8
Neck bridge roll - 3x10
Forehead plank - 3x20 seconds
14 December 2010
Boxing
16 December 2010
Negative OAC 2x10 seconds
90° OAC static hold - 10 seconds per arm
Squats 100 kg - 3x5
Pushups 3x20
Dips 3x15
Calf raises 50 kg - 3x20
OA-hang - 2x20 seconds per arm
Dead hang - 30 seconds
Neck bridge roll - 3x10
Forehead plank - 3x20 seconds
17 December 2010
Deadlift 100 kg - 3x8
Calf raises 40 kg - 5x20
5 January
Boxing
6 January
Boxing