21 June 2012
3 mins skipping
60s Dead Hang
60s PB Support
60s ABH/HBH
60r ABR/HBR
3 Rounds
40' Jumping Squats
20kg Weighted Overhead Lunges
5 GHR Halves
Didn't have time for a full stretch.
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Gavin's Workout Log
Started by Gavin Strelitz, May 12, 2010 · 468 Replies · 17,909 Views
25 June 2012
Tested my FX L-sit: 31s
4 Rounds
5m Senders
4 Depth Jumps
5m Senders
8 Box Jumps
5m Senders
12 Squat Jumps
2 x 30s Weighted Pike stretch
26 June 2012
Tested HS: 1.03min
3 Rounds Ring Strength 1
5 x 15s FL, HS, GH
2 x 10 Wall Extensions
Stretching
28 June 2012
3 mins skipping
Band Routines
3 Rounds
BL Tuck) + 5 Pullups
PL (Leans) + 5 HeSPU Negatives
FL (Tuck) + 5 HLL
10 Bridge Wall Walks
Stretching
30 June 2012
3 mins skipping
Band Routines
4 Rounds
2 L-sit press to Tuck PL
3 Negative HeSPU
2 L-sit press to Tuck PL
5 Clapping Puchups
2 L-sit press to Tuck PL
7 Swinging Dips
Stretching
2 July 2012
3 mins skipping
Band Routines
Tested BL: Tuck 48s
3 Rounds
5 Weighted Archups (10kg)
10 Killers (12kg)
5 GHR Halves
Stretching routine
3 July 2012
Tested FL: Tuck 48s
3 mins skipping
Band Routines
1 x 10 Wrist pushups (knees)
2 x 10 Cast Wall Walks
2 x 5 Pike Pres HeS
2 x 10 Straddle Press HeS
12 Wall HS cycles
1 x 10 Wrist pushups (knees)
Stretching
5 July 2012
3 mins skipping
Band Routines
4 Rounds
2 Front Pulls (Tuck)
5 Inverted Rows (Tuck)
2 Front Pulls (Tuck)
7 Chin-ups
2 Front Pulls (Tuck)
9 TOPs Pulls (Tuck)
Stretching
8 July 2012
3 mins skipping
Band Routines
60s ABH/HBH
60r ABR/HBR
4 x 15s FX L-sit
3 Rounds
BL (TucK) + 5 Foot assisted Rows
PL (Frog Stand) + 5 XR Pushups
FL (Tuck) + 5 HLL
All with a 4 2 3 Tempo (Killer)
5 Bridge Wall Walks
9 July 2012
4 x 15s FX L-sit
2 x 24s Tuck FL
2 x 24s Tuck BL
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
4 Rounds
60s skipping
20m sprint
60s skipping
20m Squat jumps
60s skipping
10 Depth Jumps
2 x 60s Seated Toe Point Stretch and other stretches
11 July 2012
4 x 15s FX L-sit
2 x 24s Tuck FL
2 x 24s Tuck BL
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
3 Rounds
4 HLL Circular
10 Overhead Lunges (20kg)
5 GHR
Stretch
12 July 2012
I was pressed for time on this one so didn't do the statics and missed the Wrist pushups.
2 x 10 Cast Wall Walks
2 x 5 Pike Press HeS (on 6 mats, record)
2 x 10 Straddle Press HeS (on 6 mats, record)
5 mins HS wall runs
Stretch
15 July 2012
3 mins skipping
4 x 15s FX L-sit
2 x 24s Tuck FL
2 x 24s Tuck BL
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
4 Rounds
2 CWW
6 Dips
2 CWW
8 Russian Dips (4, 5, 5, 4 - once I failed I substituted FX Pushups)
2 CWW
12 Swings
Stretching
Crushing workout this one.
16 July 2012
Week: 2
3 mins skipping
Band Routines
2 x 8 Lat Flys
3 Rounds Ring Strength 2
5 x 15s FL (Tuck)
5 x 15s HS
5 x 15s GH
2 x 10 Wall Extensions
Stretching
18 July 2012
3 mins skipping
4 x 15s FX L-sit
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
2 x 8 Lat Flys
Band Routines
3 Rounds
Frog Stand + 5 Seated MU (5, 5, 2+3 negatives)
BL (Tuck) + 5 HeS RLL
FL (Tuck) + 5 L-sit Lifts (Tuck)
Temp: 2 1 4
10 Bridge Wall Walks
Stretching
20 July 2012
3 mins skipping
4 x 15s FX L-sit
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
2 x 24s Tuck FL
2 x 24s Tuck BL
4 Rounds
2 Back Pulls
5 Pullups (Mix of L and normal)
2 Back Pulls
7 TOPs Pulls (Tuck)
2 Back Pulls
1 Cirque
Stretching
23 July 2012
4 x 15s FX L-sit
2 x 24s Tuck FL
2 x 24s Tuck BL
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
3 Rounds
10 SLS
5 GHR
6 Circular Archups (+10kgs)
Stretch
24 July 2012
4 x 15s FX L-sit
2 x 24s Tuck FL
2 x 24s Tuck BL
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
1 x 10 Cast Wall Walks
1 x 5 Pike Press HeS (elevated)
1 x 10 Straddle Press HeS negatives
HSPU ladders: 3 Rungs, 3 Rounds
2 x 10 Lat Flys
26 July 2012
Not feeling great so instead of doing the WOD (metcon workout) I just did the statics and a good stretch.
4 x 15s FX L-sit
2 x 24s Tuck FL
2 x 24s Tuck BL
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
3 x Straddle Press Negatives
Long stretch
29 July 2012
3 Rounds of RS2
5 x 15s FL
5 x 15s HS
5 x 15s GH
2 x 10 Wall Extensions
30 July 2012
Week: 4
3 mins skipping
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
3 x Straddle Press Negatives
3 x 15s Tuck BL + 5 TOPs Pulls (Full-lay)
3 x 15s FX L-sit + 5 Russian Dips
3 x 15s Tuck FL + 5 HLL
10 Bridge Wall Walks
Stretching
31 July 2012
3 mins skipping
Band Routines
2 x 24s Tuck FL
2 x 24s Tuck BL
60s Dead Hang
4 Rounds
2 L-sit Press to Tuck PL
3 Negative HeSPU
2 L-sit Press to Tuck PL
5 Dips
2 L-sit Press to Tuck PL
10 XR Pushups
2 x 10 Wrist pushups
Stretching
2 August 2012
3 mins skipping
4 x 15s FX L-sit
2 x 24s Tuck FL
2 x 24s Tuck BL
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
3 Straddle Press Negatives
3 Rounds
5 HeS RLL (+5kg)
10 Killers (+12kg)
5 Archups (+10kg)
Stretching
4 August 2012
Took the day off with a head cold but will be back into training tonight.
6 August 2012
3 mins skipping
4 x 15s FX L-sit
2 x 24s Tuck FL
2 x 24s Tuck BL
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
3 Straddle Press Negatives
4 Rounds
2 Front Pulls (Tuck)
1 Cirque
2 Front Pulls (Tuck)
6 TOPS Pulls (Tuck)
2 Front Pulls (Tuck)
6 Lat Flys
Stretching