7 August 2012
Week: 5
3 mins skipping
Band Routines
3 Rounds RS2
5 x 15s FL (Tuck)
5 x 15s HS
5 x 15s GH
2 x 10 Wall Extensions
Stretch
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Gavin's Workout Log
Started by Gavin Strelitz, May 12, 2010 · 468 Replies · 17,909 Views
9 August 2012
3mins skipping
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
3 Rounds
3 x 15s FX L-sit + Russian Dips
3 x 15s Tuck FL + 5 Reverse Yewkis (Tuck)
3 x 15s Tuck BL + 5 HLL
Tempo 3 2 3
10 Bridge Wall Walks
3 x SLS
3 Negative Straddle Press HS
Stretch
13 August 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
4 x 15s FX L-sit
2 x 24s FL (tuck)
2 x 24s BL (tuck)
4 x Straddle Press Negatives
3 Rounds
4 Windshield Wipers
10 Overhead Lunges (+22.5kgs)
5 GHR
60s Straddle L work. I managed to do a little with one hand in front, will continue to work on that.
Messed around with some BL and FL work. I can still hold a full lay BL but will slowly work back through the progressions to iron out technique. I did about 5 FL negatives which were quite nicely controlled. I have much more scap retraction now and lat activation.
Stretching
14 August 2012
Week: 6
3 mins skipping
1 x 10 Wrist pushups (on knees)
2 x 10 Cast Wall Walks
2 x 5 Pike Press HeS (record elevation)
2 x 10 Straddle Press HeS (record elevation and combination of negatives)
7 mins HS wall runs (another record)
1 x 10 Wrist pushups (on knees)
Will do a full stretch tonight on my rest day.
16 August 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
4 x 15s FX L-sit
2 x 24s FL (tuck)
2 x 24s BL (tuck)
4 x Straddle Press Negatives
3 SLS
4 Rounds
2 Cast Wall Walks
5 Negative HeSPU
2 Cast Wall Walks
10 Clapping Pushups
2 Cast Wall Walks
20 Swinging Dips ( lots of swinging, about 7 dips)
Stretch
18 August 2012
3 Rounds of RS2
5 x 15s FL
5 x 15s PL Leans
5 x 15s GH
2 x 10s Wall Extensions
Stretching
20 August 2012
3mins skipping
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
4 x 15s FX L-sit
3 Rounds
3 x 15s BL (Flat Tuck) + 5 Chins (L and Regular)
3 x 15s PL (Frog Stand) + 5 HeSPU (HeSPU and Negatives)
3 x 15s FL (Flat Tuck) + 5 Body Levers (Full-lay and straddle)
Tempo 4 2 3
10 Bridge Wall Walks
3 x SLS
3 Negative Straddle Press HS
Stretch
21 August 2012
3 mins skipping
Band Routines
4 Rounds
2 Back Pulls (Mix of Full-lay, Straddle and Tuck)
1 Cirque
2 Back Pulls (Mix of Full-lay, Straddle and Tuck)
5 Pullups
2 Back Pulls (Mix of Full-lay, Straddle and Tuck)
10 TOPs Pulls (Tuck)
Stretch
23 August 2012
20 August 2012
3mins skipping
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
4 x 15s FX L-sit
3 Rounds
5 GHR
10 x SLS
6 x Circular Archups
60s Straddle-l work (Low).
Stretch
24 August 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
4 x 15s FX L-sit
2 x 24s FL (tuck)
2 x 24s BL (tuck)
1 x10 Wrist pushups (on knees)
2 x 10 CWW
2 x 5 elevated Pike Press HeS
2 x 10 Straddle Press HeS (10 Negatives, 10 elevated)
3 Rounds of Walking HS Pushup ladder (3 rungs)
Stretch
27 August 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
4 x 15s FX L-sit
2 x 24s FL (tuck)
2 x 24s BL (tuck)
4 x Straddle Press Negatives
4 Rounds
15' Senders
12 Jumping Deck Squats
15' Senders
8 GHR Halves
15' Senders
12 SLS
2 x 30s Weighted Pike Stretch (10kg)
Leg stretches
28 August 2012
3 mins skipping
Band Routines
3 Rounds: MU to L, Press to SS, back to support, MU neg to hanging L, Crank (Adv Tuck), Reverse Crank (Straddle), FL Pull Negative
5 x 15s FL (Adv Tuck), HS, GH
2 x 10 Wall Extensions
Stretch
30 August 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
4 x 15s FX L-sit
3 x 15s BL (adv tuck) + 5 Inverted Rows
3 x 15s Adv Frog Stand + 5 XR Bulgarian Pushups
3 x 15s FL (adv tuck) + 5 HLL
10 Bridge Wall Walks
4 x Straddle Press Negatives
Stretch
2 September 2012
3 mins skipping
Band Routines
4 Rounds
2 L-sit press to PL (tuck)
5 HeSPU (negatives)
2 L-sit press to PL (tuck)
10 Dips
2 L-sit press to PL (tuck)
Swings and Dips
Stretch
I'll be doing a very low intensity week as I am testing static holds on the weekend.
3 September 2012
3 mins skipping
Band Routines
3 Rounds
5 x RLL
10 x Killers
5 x Curl Ups
60s Straddle-l work
Stretch
4 September 2012
Full body stretching session.
10 September 2012
Static strength test results:
FX L-sit 32s
Adv Tuck FL: 30s
Adv Tuck BL: 30s
I am not testing HS as I am adding an extra 30s of work each 4 weeks on that.
3 Rounds
Frog Stand + 5 MU
Adv Tuck BL + 5 HeS RLL (+2.5kgs)
Adv Tuck FL + 5 Body Levers
10 Bridge Wall Walks
Full stretch
11 September 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
2 x 45s Dead Hang
2 x 45s PB Support
3 x 15s Straddle l (low) and 1 set of one hand in front
4 x 15s Adv Tuck FL
4 x 15s Adv Tuck BL
5 x Straddle Press Negatives
4 Rounds
60s Jump Rope
30m Sprint
60s Jump Rope
20m Squat Jumps
60s Jump Rope
10 Depth Jumps
Stretch
13 September 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
2 x 45s Dead Hang
2 x 45s PB Support
4 x 15s Adv Tuck FL
4 x 15s Adv Tuck BL
5 x Straddle Press Negatives
3 Rounds
10 Circular HLL
10 verhead Lunges (22.5kgs)
5 GHR
60s straddle l work
15 September 2012
1 x 10 Cast Wall Walks
1 x 5 Pike Press HeS
1 x 10 Straddle Press (negatives and HeS)
10 mins HS wall runs. About 7.5 mins HS and 2.5 mins pushup taps on my shoulders. Building the volume so I can get the 10 mins down.
Stretch
17 September 2012
2 min rowing
Band Routines
4 Rounds
2 CWW
3 HeSPU. This is now very close to a full HeSPU. I am doing them with a slight kick up to help me out of the hole.
2 CWW
5 Dips to L
2 CWW
7 XR Pushups
I will do statics and stretching later tonight.
18 September 2012
3 mins skipping
Band Routines
3 Rounds:
Mu to L-sit--forward roll to MU--L-sit to SS--negative reverse MU--2 negative front pulls (one-legged)--2 negative back pulls (adv tuck)
5 x 15s FL (adv tuck)
5 x 15s HS
5 x 15s GH
2 x 10 Wall Extensions
Stretch
20 September 2012
3 mins skipping
3 Rounds
BL (Adv Tuck) + 5 FL Pulls (Adv Tuck)
L-sit + 5 HeS RLL. The chest roll to HeS just doesn't make sense to my brain.
FL (Adv Tuck) + 5 L-sit lifts (tuck)
10 Bridge Wall Walks
Full stretch
22 September 2012
3 mins skipping
Band Routines
4 Rounds
2 Back Pulls (descent: straddle, ascent: adv tuck)
5 Yewkis (adv tuck)
2 Back Pulls (descent: straddle, ascent: adv tuck)
10 FL Pulls (adv tuck, tuck)
2 Back Pulls (descent: straddle, ascent: adv tuck)
1 - Cirque
Stretch
24 September 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
4 x 15s Adv Tuck FL
4 x 15s Adv Tuck BL
5 x Straddle Press Negatives
3 Rounds
5 GHR
10 SLS
5 HeS RLL (+2.5kgs)
3 x 15s Straddle l (low) and 1 set of one hand in front
Stretch