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Started by Gavin Strelitz, May 12, 2010 · 468 Replies · 17,909 Views
20 February 2012
Welcome back WODS! Love it.
40s PB Support
1 x 60s HBH/ABH
2 x 60r ABR/HBR
3 x 20s OH Grip
3 x 15s German Hang
1 x 30s Wall HS
4 Rounds
5m Senders
12 Squat Jumps
5m Senders
8 Box Jumps (8 blocks)
5m Senders
4 Depth Jumps
Stretching including 2 x 30s Weighted pike stretch (10kg)
21 February 2012
This is my first bit of ring work since coming back from an injury, so I am going to very slowly build back into Ring Strength 1.
3 mins skipping
Band Routine for shoulders
3 Rounds:
MU--Support--L-sit--Support--lower to hang--inverted hang--skin the cat
5 x 15s Dead Hang/L-Hang (L-Hang rounds 2 and 4)
5 x 15s Wall HS
5 x 15s GH
2 x 10 Wall Extensions
Stretching routine
23 February 2012
50s PB Support
1 x 60s HBH/ABH
2 x 60r ABR/HBR
1 x 30s Wall HS
3 Rounds:
15s PL Lean + 5 Pullups and Dips
15s GH + 5 HeS RLL
15s OH L-sit + 5 Tuck L-sit Lifts
All performed with a 412 tempo
4 Bridge Wall Walks
Stretching routine
24 February 2012
50s PB Support
1 x 60s HBH/ABH
2 x 60r ABR/HBR
3 x 15s OH-L
3 x 15s German Hang
1 x 30s Wall HS
4 Rounds:
2 L-sit to Tuck PL
3 Assisted HeSPU
2 L-sit to Tuck PL
5 FX Psushups
2 L-sit to Tuck PL
7 PB Dips
4 Bridge Wall Walks
Stretching routine
28 February 2012
3 mins skipping
Band routine and rotator cuff work
1 x 60s PB Support
1 x 60s HBH/ABH
1 x 60r ABR/HBR
1 x 60s OH
2 x 15s OH-L
2 x 30s German Hang
1 x 30s Wall HS
3 Rounds
5 x GHR Halves
10 x Overhead Lunges (20kg plate)
20 Double unders skipping rope. There isn't any space in my gym to sprint around unfortunately.
Some of Yuri's press HS drills
Stretching routine
28 February 2012
3 mins skipping
Band routines and rotator cuff work
1 x 10 Wrist pushups (on knees)
1 x 10 CWW (I'll build into 2 x 10)
2 x 5 Pike Press HeS
2 x 10 Straddle Press HeS
6 Cycles of Wall HS
1 x 10 Wrist pushups (knees)
Stretching
This is my first HS WOD back and it felt pretty good overall. I'll build the volume back in slowly.
30 February 2012
3 mins skipping
Band Routines and rotator cuff work
4 Rounds:
2 FL Pulls (Tuck)
9 TOPS Pulls (Tuck)
2 FL Pulls (Tuck)
7 Chins (7, 5, 4,3) Once I failed with Pullups I subbed in with FX Pushups
2 FL Pulls (Tuck)
5 Foot assisted Rows
Stretching
31 February 2012
Band Routine
3 Rounds:
MU--Support--Forward roll to hanging-L--skin the cat
5 x 15s PL Leans
5 x 15s Hanging-L
5 x 15s GH
Stretching routines
5 March 2012
5 mins running
Band Routines
60s PB Support
60s OH Hang
1 x 60s HBH/ABH
1 x 60r ABR/HBR
1 x 30s Wall HS
3 Rounds
GH + 5 TOPS Pulls (Tuck)
PB L-sit 90 degrees + 5 Dips
OH-L + 5 HLL
Tempo: 234
5 Bridge Wall Walks
Stretching routine
6 March 2012
60s Dead Hang
60s PB Support
3 x 15s OH-L Grip
3 x 15s German Hang
4 Rounds
60s Jump Rope
30m Sprint
60s Jump Rope
20m Depth Jumps
60s Jump Rope
10 Depth Jumps
2 x 30s Seated Toe Point Stretch and full stretching routine
8 March 2012
1 x 60s PB Support
1 x 60s OH Hang
1 x 60s HBH/ABH
1 x 60r ABR/HBR
3 x 15s OH-L
3 x 15s German Hang
2 x 30s Wall HS
3 Rounds
10 x Killers
6 x Circular Archups
5 x Weighted RLL (3.75kg will do more next time)
Stretching routine
9 March 2012
60s PB Support
60s OH Hang
1 x 60s HBH/ABH
1 x 60r ABR/HBR
1 x 30s Wall HS
1 x 11 CWW
2 x 5 Pike Press HeS
4 x 5 Straddle Press HeS
1 min HS Wall runs. I'll build volume back in to these as my shoulders and wrists get stronger
2 x 10 Wrist pushups (knees)
12 March 2012
5 mins running
Band routines
4 Rounds
2 CWW
12 Assisted HeSPU
2 CWW
8 Dips
2 CWW
6 FX Pushups
Stretching routine
13 March 2012
3 mins skipping
Band routines
60s HBH/ABH
60r ABR/HBR
3 Rounds Ring Strength 1. All holds in Tuck
5 x 15s OH-L
5 x 15s Wall HS
5 x 15s German Hang
2 x 10 Wall Extensions
Stretching routine
15 March 2012
5 mins running
Band Routines
60s PB Support
60s OH Hang
1 x 60s HBH/ABH
1 x 60r ABR/HBR
3 Rounds
15s FX L-sit + 5 Dips
15s German Hang + 5 Inverted Pullups
15s OH-L + 5 HLL
6 Bridge Wall Walks
Stretching routine
16 March 2012
5 mins running
Band Routines
60s PB Support
60s OH Hang
1 x 60s HBH/ABH
1 x 60r ABR/HBR
1 x 30s Wall HS
4 Rounds
2 Half Back Pulls
5 Chins
2 Half Back Pulls
7 TOPS Pulls (tuck)
2 Half Back Pulls
7 Towel Pullups
Stretching routine
17 March 2012
5 mins running
Band Routines
60s PB Support
60s OH Hang
1 x 60s HBH/ABH
2 x 60r ABR/HBR
1 x 30s Wall HS
3 Rounds
10 x SLS (5 5 5 Tempo)
5 GHR Halves
6 Circular Archups (10kgs)
Stretching routine.
I was going to test my Tuck FL and Tuck BL this week but I have banged up my thumb quite badly. I may have to leave the testing for a week or two.
20 March 2012
1 x 10 Wrist Pushups on knees
2 x 6 CWW. I am going build into 2 x 10 slowly.
2 x 5 Pike Press HeS
2 x 10 Straddle Press HeS. 10 of these were straddle negative presses against a wall. Performed with nice control.
Walking HSPU ladder. 2 rungs for five rounds
1 x 10 Wrist Pushups on knees
Stretch
Overall good progress on the Press HS parts. I have been doing Yuri's Press HS drills and they are working.
Nice to see your getting back to normal Gavin, how's everything going?
Still got the fwd roll on rings?
Ed
Hey Ed,
I haven't tried the forward roll since my injury and my thumb is a bit messed up at the moment so I'll wait until that is all good before trying it again. I'm enjoying all the pre-req static work though as when I started I went straight to tuck FL/BL. It's good to go back and work through it all.
How's your handbalancing course going?
22 March 2012
5 mins running
Band Routines
60s PB Support
60s OH Hang
3 x 20s OH-L
3 x 20s German Hangs
1 x 60s HBH/ABH
1 x 60r ABR/HBR
1 x 30s Wall HS
4 Rounds
15' Senders
8 Jumping Deck Squats
15' Senders
10 Squat jumps
15' Senders
5 Depth Jumps
2 x 30s Weighted Pike and other stretches
Just took the day off on Friday. I had a huge work week and felt really tired, so just rested up.
26 March 2012
5 mins running
Band Routines
60s PB Support
60s OH Hang
30s UH Hang
1 x 60s HBH/ABH
1 x 60r ABR/HBR
1 x 30s Wall HS
3 Rounds
15s German Hang + 5 Pullups (Some L, most normal)
15s PL Lean + 5 Assisted HeSPU (1st round negatives)
15s 45 Degree Body Lever + 5 Cranks (1st Progression, all tucked up)
7 Bridge Wall Walks
Press HS compression strength drills
Stretching routine
27 March 2012
5 mins running
Band Routines
60s PB Support
60s OH Hang
30s UG Hand
3 x 20s German Hangs
1 x 60s HBH/ABH
1 x 60r ABR/HBR
1 x 30s Wall HS and Negative Straddle Press
3 x 15s 45 Degree Body Levers
4 Rounds
2 L-sit to Tuck PL
3 Assisted HeSPU (1 Round of Negatives)
2 L-sit to Tuck PL
5 Dips
2 L-sit to Tuck PL
10 XR Pushups
2 x 10 Wrist pushups (on knees)
Stretching routine
29 March 2012
5 mins running
Band Routines
60s PB Support
60s OH Hang
30s UG Hand
3 x 20s German Hangs
1 x 60s HBH/ABH
1 x 60r ABR/HBR
1 x 30s Wall HS and Negative Straddle Press
3 x 15s 45 Degree Body Levers
3 Rounds:
5 x GHR Halves
10 x Overhead Lunges (20kg)
5 x HLL
Hip Extensions (cramped up in the quads)
Stretching routine
30 March 2012
General warmup
2 Circular HLL
10 CWW
2 Circular HLL
1 x 5 Pike Press HeS
2 Circular HLL
10 Straddle negatives on a wall
2 Circular HLL
12 x 15s HS Cycles on the wall. Building back into the full volume for these.
Stretching routine
2 April 2012
3 mins skipping
Band Routines
60s PB Support
60s OH Hang
30s UG Hand
3 x 20s German Hangs
1 x 60s HBH/ABH
1 x 60r ABR/HBR
2 x 30s Wall HS and Negative Straddle Press
3 x 15s 45 Degree Body Levers
4 Rounds
2 Front Pulls (Tuck and Adv Tuck)
7 Towel Pullups
2 Front Pulls (Tuck and Adv Tuck)
7 TOPS pulls (Tuck)
2 Front Pulls (Tuck and Adv Tuck)
5 Foot assisted Rows (Straight legs)
Stretching routine