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Started by Gavin Strelitz, May 12, 2010 · 468 Replies · 17,909 Views
26 August 2011
Week: 2
3 mins skipping
Ido's Scap routine
3 Rounds of RS2
I couldn't quite complete the forward roll to MU. I can complete the roll but found it very difficult to keep the false grip, so I had to re-set it after the roll and continue. Not bad for my first effort, I'll keep at it until I have it down.
5 x 15s Adv Tuck FL
5 x 15s XR Support
5 x 15s German Hang
2 x 10 Wall Extensions
Stretching routine
29 August 2011
3 mins skipping
Ido's Scap routine
7 x 8s RX L-sit
3 x 5s Straddle FL
3 x 5s Straddle BL
3 rounds:
BL (Adv Tuck) + 5 L-sit Chins
PL (Frog Stand) + 5 Negative HeSPU
FL (Adv Tuck) + 5 Body Levers (Straddle)
10 Bridge Wall Walks
Stretching routine
30 August 2011
Week: 3
Ido's Scap Routine
4 Rounds:
60s Skipping
30m Sprint
60s Skipping
15 Squat Jumps
60s Skipping
10 Depth Jumps
2 x 30s Seated Toe Point Stretch
Tough routine but a very good one. I was pretty knackered after.
1 September 2011
3 mins skipping
Ido's Scap Routine
7 x 8s RX L-sit
3 x 5s Straddle FL
3 x 5s Straddle BL
3 Rounds
10 x Killers (24kg)
5 x Windshield Wipers
5 x Weighted Archups (8kg)
Stretching routine
2 September 2011
Week: 3
3 mins skippins
Ido's Scap Routine
7 x 8s RX L-sit
3 x 5s Straddle BL
3 x 5s Straddle FL
10 CWW
1 x 5 Pike Press HeS
1 x 10 Straddle Press HeS
130 HS Wall Run taps. ( I will increase by 10 taps each time this WOD comes up)
Stretching routine
5 September 2011
Had some bad family news and my right shoulder is pretty sore so I took the day off and did some stretching. I might do a light session today and then get back into it on Thursday.
6 September 2011
Week: 4
3 mins skipping
Ido's Scap Routine
3 Rounds:
5 x SLS
5 x Single leg archups
5 x undergrip HLL
One set of:
5 x PPP
5 x Russian Dips
5 x Assisted HeSPU
5 x L-sit chins
Stretching routine
My shoulder is feeling better and after another rest day it should be fine to get back into the WODs.
8 September 2011
Week: 4
3 mins skipping
Ido's Scap Routine
7 x 8s RX L-sit
1 x 5s Straddle FL
1 x 5s Straddle BL
3 Rounds:
1 Embedded BL (Adv Tuck) + 5 Tempo Adv Tuck Rows
1 Embedded PL (Frogstand) + 5 Tempo XR PPP
1 Embedded FL (Adv Tuck) + 5 Tempo L-sit Lifts (Tucked)
9 September 2011
3 mins skipping
Ido's Scap Routine
7 x 8s RX L-sit
3 x 5s Straddle FL
3 x 5s Straddle BL
2 Reverse Cranks-Half
10 TOPS Pulls
2 Reverse Cranks-Half
5 Chin-ups in L-sit
2 Reverse Cranks-Half
10 Towel pullups
Stretching routine
12 September 2011
3 mins skipping
Ido's Scap Routine
7 x 8s RX L-sit
3 x 5s Straddle FL
3 x 5s Straddle BL
3 Rounds
5 Single leg Archups
5 SLS
5 HeS RLL
Stretching routine
13 September 2011
Week: 5
3 mins skipping
Ido's Scap routine
7 x 8s RX L-sit
3 x 5s Straddle FL
3 x 5s Straddle BL
10 x CWW
5 Pike Press HeS (head elevated 15cm)
10 Straddle Press HeS (head elevated 15cm)
Walking HSPU ladders (2 rungs, 5 rounds)
Stretching routine
15 September 2011
Week: 5
3 mins skipping
Ido's Scap routine
4 Rounds
5m Senders
5 Box Jumps
5m Senders
10 Squat Jumps
5m Senders
5 Depth Jumps
2 x 30s Weighted Pike Stretch
Stretching routine
Great workout, my legs were destroyed at the end of this.
16 September 2011
Week: 5
3 mins skipping
Ido's Scap Routine
3 Rounds of Ring Strength 2
5 x 15s FL (Adv Tuck)
5 x 15s Wall HS
5 x 15s German Hang
2 x 10 Wall Extensions
Stretching routine
19 September 2011
Week: 6
3 mins skipping
Ido's Scap Routine
7 x 8s RX L-sit
3 x 5s Straddle FL
3 x 5s Straddle BL
3 Rounds
PL (Frog Stand) + 5 MU (First set in L-sit, 2nd and 3rd Jumping)
BL (Adv Tuck) + 5 HeS RLL
FL (Adv Tuck) + 5 V-Ups (Straddle)
All with 413 Tempo
10 x Bridge Wall Walks
Stretching routine
20 September 2011
Week: 6
3 mins skipping
Ido's Scap Routine
4 Rounds:
L-sit Press to PL (Tuck)
7 x PPP XR
L-sit Press to PL (Tuck)
5 Russina Dips
L-sit Press to PL (Tuck)
3 Negative HeSPU
Stretching routine
22 September 2011
3 mins skipping
Ido's Scap Routine
7 x 8s RX L-sit
3 x 5s Straddle BL
3 x 5s Straddle FL
3 Rounds:
5 x GHR
10 Weighted Lunges (14kg)
4 Side Lever Pulls (1/2 Negative). First time trying these and by the end they were looking better. Getting the grip right will take a bit of work as well
2 Windshield Wipers
Stretching routine
23 September 2011
Week: 6
3 mins skipping
Ido's Scap Routine
7 x 8s RX L-sit
3 x 5s Straddle BL
3 x 5s Straddle FL
10 x CWW
1 x 5 Pike Press HeS
1 x 10 Straddle Press HeS
8 x 30s Wall HS
Stretching routine
I'll be taking week 7 a bit slower as I have the GB seminar coming up this weekend.
26 September 2011
Week: 7
2 mins rowing
Ido's Scap Routine
7 x 8s RX L-sit
3 x 5s Straddle BL
3 x 5s Straddle FL
4 Rounds
2 FL Pulls (Full-lay Rounds 1 and 2, then Straddle)
10 Tops Pulls
2 FL Pulls (Full-lay Rounds 1 and 2, then Straddle)
5 Adv Tuck Rows
2 FL Pulls (Full-lay Rounds 1 and 2, then Straddle)
10 Towel Pullups (10, 10, 8, 5)
Stretching routine
I'll only be training tomorrow and then take the remaining downs off until the seminar.
27 September 2011
Week: 7
3 mins skipping
Ido's Scap Routine
3 Rounds Ring Strength 2
My forward roll to MU still isn't quite right. I can't seem to keep the false grip or I am doing someting wrong with my wrist placement. I'll ask at the seminar how to fix this up.
5 x 15s FL (Adv Tuck)
5 x 15s Ring HS (Assisted)
5 x 15s German Hang
2 x 10 Wall Extension
Stretching routine
Right, I'm resting now until seminar time and am just going to do some stretching between now and then.
My post-seminar workout log is going to look quite a bit different to what I was doing before. I learned so much and will be slotting that into my WOD work as I go.
I took a couple days off after the seminar and will be set to finish off week 8 of this cycle on Thursday.
Today will be a flexibility day in the gym, which I will post later on.
5 October 2011
Week: 8
Dillon's Shoulder Theraband routine
Full wrist series
Jefferson curls (10kg)
Weighted Pike Stretch (10kg)
Weighted Shoulder stretch in Pike
Xiao Pengs
Bungee cable work on scaps and a few other bits and pieces.
I stretched for a good 45mins to an hour, which felt great. I have alot of room for improvement when it comes to flexibility.
6 October 2011
Really focusing on meticulous form now and taking it nice and slow
Week: 8
3 mins skipping
Dillon's Theraband routine
Ido's Scap Routine
4 Rounds
2 CWW
3 HeSPU Negatives
2 CWW
5 Russian Dips
2 CWW
7 XR PPP (failed on the last two of set 4, did them on the floor instead)
Stretching routine
7 October 2011
Week: 8
Dillon's shoulder series
Wrist series
3 Rounds of Ring Strength 2 (added in press to Shoulder stand)
5 x 15s FL (Adv Tuck)
5 x 15s Wall HS
5 x 15s German Hang
2 x 10 Wall Extensions
Weighted stretching routine
I'm testing FSP work in the coming week, so it'll be a low training week.
Testing result
Old FX L-sit 16s
New FX L-sit 33s
Great result, I'm really happy with this one.
Gavin,
nice work, really great to see such an improvement. Hopefully soon you'll be able to do a 60s L-sit on floor so at the next Aus Seminar at least one person will be able to 
Yeah I was very happy with this one although the improvement has a alot to do with hand placement that was poor when I initially tested it. On to 60s.....
Good win for your boys in the ruggers, good luck in the semi's.
13 October 2011
Still testing FSP's this week, with BL to be tested later today.
I tried a full lay FL and could hold it for 2-4s, so I'll be working that into my next cycle of work.
I also tested HS and Body Lever statics
HS (Wall to stomach): 63s. Pretty please with this as the form is much better than it was
Body Lever: Haven't tested this before but held a 45s (at 45 degrees) body lever