13 October 2011
Tested BL and I can hold a full lay for around 5s, so I will be adding that in to the next cycle.
My left shoulder is unexpectedly quite sore though but I have a three day rest. Hopefully it recovers in that time.
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Gavin's Workout Log
Started by Gavin Strelitz, May 12, 2010 · 468 Replies · 17,909 Views
Gavin, nice work on those max holds!
Great meeting you at the seminar, it'll be interesting to see how everyone's progress improves will all the new knowledge.
Thanks Craig, nice meeting you too.
Week: 1
Knee Routine
Ido's Scap Routine
RX L-sit: 4 x 17s
4 Rounds
5m Senders
12 SLS
5m Senders
8 Box Jumps
5m Senders
4 Depth Jumps
Stretching routine, including 2 x 30s Weighted (12kg) Pike Stretch
Really nice workout, my legs are sore this morning.
19 October 2011
Week: 1
Dillon's shoulder theraband routine
3 mins skipping
4 x 17s RX L-sit
3 x 20 Body Lever static
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
Full stretching routine
20 October 2011
Week: 1
3 mins skipping
Dillon's Therabnd Routine
2 x 7s Straddle FL, 1 x 2s Full-lay FL
2 x 5s BL, 1 x 8s Straddle BL
4 x 17s RX L-sit
3 Rounds:
BL (adv tuck) + 6 Bulgarian Pull-ups
PL (Frog) + 5 HeSPU (Negative and a kick up from HeS to HS)
FL (adv tuck) + 5 Body Levers (Full lay)
Stretching routine
Nice workout, the tempo was pretty challenging.
21 October 2011
Week: 1
3 mins skipping
Ido's Scap Routine
4 Rounds:
2 L-sit to PL (tuck)
7 x Negative HeSPU
2 L-sit to PL (tuck)
5 Russian Dips and some swings
2 L-sit to PL (tuck)
3 PB Upperarm pushups
Stretching routine
22 October 2011
Week: 2
3 mins skipping
Knee routine
4 x 17s RX L-sit
FL work (Straddle -10s, one-legged 5s)
BL work (Straddle, 2 full-lay holds)
3 x 20s Body Lever hold at 45 degrees
3 x 30s HS
3 Rounds
10 Overhead lunges (14kg)
5 GHR
20m Sprint
Stretching
25 October 2011
Week: 2
4 x 17s RX L-sit
FL work (Straddle -10s, one-legged 5s)
BL work (Straddle, 2 full-lay holds)
3 x 20s Body Lever hold at 45 degrees
10 CWW
5 Pike Press HeS
10 Straddle Press HeS
12 cycles of Wall HS
The HeS presses were done with an extra mat under my head, so the distance is increasing gradually.
27 October 2011
Week: 2
3 mins skipping
Ido and Dillon's Shoulder routine
4 Rounds
2 Front Pulls (Full-lay and straddle)
9 Front Lever Pulls (Straddle and adv tuck)
2 Front Pulls (Full-lay and straddle)
7 L Sit Chins
2 Front Pulls (Full-lay and straddle)
5 Adv Tuck Rows
Stretching routine
I was feeling really tired and my body just didn't have that much juice in it but still managed to get through quite a bit. This is my first time doing straddle Front Lever pulls so I am happy with that development.
28 October 2011
Week: 2
3 mins skipping
Dillon's Shouler routine
4 x 17s RX L-sit
3 Rounds:
Mu -- RTO Support--L-sit--Press to Shoulder Stand--Forward roll to hanging L--2 x Half Crank (to straddle FL)--2 x Reverse Half Crank (full lay BL)
5 x 15s FL (adv Tuck)
5 x 15s PL Leans
5 x 15s German Hangs
Full stretch including 2 x 10 Wall Extensions
31 October 2011
Week: 3
3 mins skipping
4 x 17s RX L-sit
3 x 20s Body Lever Static
3 x 30s HS
3 x BL (full-lay and Straddle)
3 x FL (straddle and one-leg forward)
3 Rounds
BL (Adv Tuck) + 5 XR FL Rows (Adv Tuck)
PL (Frogstand) + 5 XR PPP
FL (Adv Tuck) + 5 L-sit Lifts (Tuck)
All completed with a 234 Tempo
Stretching routine
1 November 2011
Week: 3
4 x 17s RX L-sit
3 x 20s Body Lever Static
3 x 30s HS
3 x BL (full-lay and Straddle)
3 x FL (straddle and one-leg forward)
4 Rounds:
60s skipping
10 Depth Jumps
60s skipping
15 Jumping Squats
60s skipping
30m sprint (did this in the gym, so did 6 x 5m sprints)
2 x 60s Seated Toe Point Stretch and a range of other leg stretches
3 November 2011
Week: 3
3 Rounds
10 Killers (2 x 12.5kg DBs)
5 Archups (10kg)
5 RLL
Stretching routine
I was in the gym and there isn't really a place to sprint, so I left it out.
4 November 2011
Week:3
4 x 17s RX L-sit
3 x 20s Body Lever Static
3 x BL (full-lay and Straddle)
3 x FL (straddle and one-leg forward)
1 x 10 CWW
1 x 5 Pike Press HeS
1 x 5 Straddle Press HeS
1 x 5 Negative Straddle Press (coming down off the wall in a straddle)
5 mins hand stand wall runs (30s on, 60s off)
Stretching routine
7 November 2011
Week:4
3 mins skipping
4 x 17s FX L-sit
3 x 20s Body Lever Static
3 x BL (full-lay and Straddle)
3 x FL (straddle and one-leg forward)
4 Rounds:
2 CWW
12 Box HeSPU
2 CWW
8 PB Dips
2 CWW
6 XR Bulgarian pushups
2 x 5 Wrist pushups (on knees)
Stretching routine
8 November 2011
Week: 4
3 mins skipping
3 Rounds:
MU to BL (first attempts, not too bad), pullout to L-sit hang, adjust grip and MU to Shoulder Stand, negative reverse MU to inverted hang, BL, FL
5 x 15s FL (Adv Tuck)
5 x 15s Foot assisted HS on rings
5 x 15s German Hang
Stretching routine including 2 x 10 Wall extensions
10 November 2011
Week: 4
3 mins skipping
4 x 17s FX L-sit
3 x 20s Body Lever Static
3 x BL (full-lay and Straddle)
3 x FL (straddle and one-leg forward)
3 Rounds:
PL (Frogstand) + 5 MU (Did 7 normal, 8 jumping)
BL (Adv Tuck) + 6 Circular Archups
FL (Adv Tuck) + 5 HLL (+1.25kg)
10 Bridge Wall Walks
11 November 2011
Week 4
3 mins skipping
4 x 17s FX L-sit
3 x 20s Body Lever Static
3 x BL (full-lay and Straddle)
3 x FL (straddle and one-leg forward)
3 Rounds ( I just didn't have enough for 4 rounds)
2 Reverse Crank Halves
5 L-sit Chins
2 Reverse Crank Halves
8 FL Pulls (Straddle and Adv Tuck)
2 Reverse Crank Halves
10 Towel Pullups
Stretching routine
This week was really tough on my body, I don't think I've pushed this hard in a long while. For the first time ever I couldn't complete the 4th round of my WOD so just took it as a sign that my body is crushed and maybe I need to pull back a bit.
14 November 2011
Week: 5
3 mins skipping
3 Rounds:
10 SLS
5 GHR Halves
6 Circular Archups (+10kg)
1 min double unders skipping (no room to sprint in the gym)
1 min Straddle L work (low) 4 x 15s holds
Stretching routine
15 November 2011
Week: 5
3 mins skipping
4 x 17s FX L-sit
Dillon's Shoulder routine
10 CWW
1 x 5 Pike Press HeS
1 x 5 Straddle Press Hes
1 x 5 Straddle Press Negatives off a wall
5 Rounds of HS pushups (2 rungs)
17 November 2011
Week: 5
3 mins skipping
4 Rounds:
15' Senders
16 SLS
15' Senders
10 Box Jumps (added another plate, so highest bench yet)
15' Senders
5 Depth Jumps
Stretching routine including 2 x 30s Weighted Pike Stretch
Feeling a little run down and my posterior deltoid is feeling stiff and sore so I think I will skip tonight's WOD and have an extra recovery day.
So, the stiffness and soreness in my posterior deltoid has continued and I think I've strained it. I am off to physio on Wednesday to get it looked at. I might be sidelined for 4-6 weeks with this one, so I'll have to work around it for a while. I can pretty much put it down to not scaling correctly. Oh well... :cry:
18 mins skipping
60 HBR
60 ABR
Stretching routine
22 November 2011
Knee routine
5 GHR
5 SLS
5 Archups (10 kg)
60 HBR
60 ABR
Stretching routine
The physio had a look at my shoulder and the synopsis is better than I expected. I should be back in action in two weeks with the upper body work. I'll see how I progress in that time.
Shoulder feels 100% but managed to lock up my lower back on the weekend, so I'm taking another week off to relax and sort out my body.