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Started by Gavin Strelitz, May 12, 2010 · 468 Replies · 17,909 Views
2 November 2012
Week: 8
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
4 x 15s FX L-sit
5 Straddle Press Negatives (Wall assisted)
3 Rounds
PL (adv frog) + 5 Reverse Yewkis (straddle/adv tuck)
BL (adv tuck) + 5 Weighted Archups (10kg)
FL (adv tuck) + 5 L-sit Lifts (Straddle and tuck)
10 Bridge Wall Walks
Full stretch
2 November 2012
3 min skipping
4 Rounds
2 L-sit press to Tuck PL
3 HeSPU (kicking assist)
2 L-sit press to Tuck PL
5 Wheels
2 L-sit press to Tuck PL
8 Russian Dips
Stretch
No static work this week and I might drop volume as I test my holds this coming weekend.
3 mins skipping
3 Rounds
5 Weighted Archups (+10kgs)
10 Killers (+16kgs)
5 GHR
60s Starddle-l work (low)
Stretch
Not going to train today as we have a half workday and then out to the races and lawn bowls.
Ran 5.5km.
8 November 2012
Bad Routines
4 Rounds
2 Front Pulls (Straddle)
9 Chins
2 Front Pulls (Straddle)
5 Tops Pulls (full lay) + 2 FL Pulls Half (Adv Tuck)
2 Front Pulls (Straddle)
5 FL Rows
Stretching
9 November 2012
Band Routines
3 Rounds
MU--Support--2 Dips--Forward Roll to Hanging L--2 Cranks (Adv Tuck)--inverted hang--2 Negative Reverse Cranks (Adv Tuck)
5 x 15s FL (Adv Tuck)
5 x 15s PL Leans
5 x 15s German Hang
2 x 10 Wall Extensions
Testing results so far:
L-sit: Old 30s New 32s.
Adv Tuck FL: Old 30s New 36s
Will test BL today
12 November 2012
BL Testing (Adv Tuck): Old 30s, New 40s, nice jump
Band Routines
3 mins skipping
3 Rounds
BL (adv tuck) + 5 FL Pulls Half (Adv Tuck)
L-sit + 5 Russian Dips
FL (adv tuck) + 5 Undergrip HLL
10 Bridge Wall Walks
I start my new steady state cycle today. Apart from improved times in my static holds I am going to add PL Leans twice a week as well as 1 rope climb twice a week. I am also going to add 1 more negative press HS in my warmup. If that is too much work I'll drop it back as I go.
13 November 2012
Week: 1
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
3 x 18s Adv Tuck FL
3 x 20s Adv Tuck BL
2 x 16s Straddle L-low 2 x 6s Straddle l one hand in front
6 Straddle Press Negatives (Wall assisted)
1 Cirque
2 Rounds
60s Jump Rope
30m sprints
60s Jump Rope
20m Squat Jumps
60s Jump Rope
10 Depth Jumps
2 x 30s Seated Toe Point Stretch
Stretch
My calves are still fried from a run I did a while ago, and the jump rope was agony, so only did 2 rounds
15 November 2012
Week: 1
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
4 x 16s FX L-sit
3 x 20s Adv Tuck BL
3 x 18s Adv Tuck FL
6 Straddle Press Negatives (Wall assisted)
2 x 15s PL Leans
3 Rounds
4 Windshield Wipers
10 Overhead Lunges (+25kgs)
5 GHR
3 x 10 Hip Extensions
Stretching
16 November 2012
Band Routines
2 x 10 Cast Wall Walks
2 x 5 Pike Press HeS (head elevated)
2 x 10 Straddle Press HeS (10 elevated, 10 wall negatives)
8 mins of HS Wall runs. New record. Done with sets of 30s work and 45s rest
19 November 2012
Week: 1
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
4 x 16s Straddle-l (low)
3 x 20s Adv Tuck BL
3 x 18s Adv Tuck FL
6 Straddle Press Negatives (Wall assisted)
1 Cirque
4 Rounds
2 Cast Wall Walks
6 PB Dips
2 Cast Wall Walks
8 Russian Dips (4 Russian + 4 PB Dips)
2 Cast Wall Walks
12 Clapping Pushups
Stretch
Killer session. That was a pushing marathon of note.
20 November 2012
3 mins skipping
Band Routines
3 Rounds RS 3
5 x 15s FL (Adv Tuck)
5 x 15s HS
5 x 15s GH
2 x 10 Wall Extensions
Stretching
22 November 2012
Week:2
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
6 Straddle Press Negatives (Wall assisted)
2 x 15s PL Leans
3 Rounds
15s L-sit + 5 Russian Dips
15s Adv Tuck BL + 5 Reverse Yewkis (Adv Tuck/Straddle)
15s Adv Tuck FL + 5 Weighted HLL (+1.25kgs)
10 Bridge Wall Walks
Stretching
23 November 2012
3 mins skipping
Band Routines
2 Rounds
2 Back Pulls (adv tuck)
5 Pullups
2 Back Pulls (adv tuck)
7 FL Pulls Half (adv tuck)
2 Back Pulls (adv tuck)
1 Cirque
The body felt crushed from this week, so did half volume and rested up on the weekend.
26 November 2012
Week: 3
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
3 Rounds
10 SLS
5 GHR
6 Circular Archups (+2.5kgs)
60s Straddle-l (low)
Stretch
I'm feeling a little beat up and will probably not train tonight, but will instead just do a long stretch. Forearms and right shoulder are feeling it.
My forearms and elbows are still a bit sore, but I have leg days coming up so may be able to get ring strength in this Friday. I'll see how I feel.
Ran 7.1km at just over 5 mins per k.
29 November 2012
60s ABH/HBH
60r ABR/HBR
4 Rounds
15' Senders
8 Jumping Deck Squats
15' Senders
10 Box Jumps (tried a record height and made a few jumps but couldn't sustain it and dropped slighlty lower)
15' Senders
5 Depth Jumps
2 x 30s Weighted Pike Stretch (16kgs)
3 December 2012
After taking a week off upper body work I am going to re-start my 8 week cycle, and will drop one of the intended two rope climbs I added, as well as the planche work. It was too much work that specifically targets the elbows and forearms and I really felt it.
Week: 1
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
2 x 15s FX L-sit
5 Straddle Press Negatives (Wall assisted)
3 Rounds:
15s Adv Tuck BL + 5 L-sit chins
15s PL Leans + 5 HeSPU (kick assisted)
15s Adv Tuck FL + 5 L-sit lifts (straddle on floor and adv tuck on a chair)
10 Bridge Wall Walks
Stretching
4 December 2012
Week: 1
3 mins skipping
Band Routines
4 Rounds
2 L-sit Press to Tuck PL
3 HeSPU (partial ROM, down to 10cm above the ground and up)
2 L-sit Press to Tuck PL
5 Russian Dips (getting easy now, almost time for Russian L dips)
2 L-sit Press to Tuck PL
10 XR Pushups
Stretching
6 December 2012
Week: 1
3 mins skipping
Band Routines
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
3 x 18s Adv Tuck FL
3 x 20s Adv Tuck BL
4 x 16s Straddle-L low
6 Straddle Press Negatives (Wall assisted)
40s Plank
3 Rounds
5 x HLL (+2.5kgs)
10 x Killers (+15kgs)
5 Arch-Ups (+10kgs)
3 x 10 Hip Extensions
Stretching
8 December 2012
Week: 1
Pre-reqs and statics
1 x 10 Cast Wall Walks
2 Windshield Wipers
1 x 5 Pike Press HeS (record elevation height)
2 Windshield Wipers
1 x 10 Straddle Press HeS (record elevation height)
2 Windshield Wipers
12 Freestanding HS
2 x 10 Wrist pushups (on knees)
10 December 2012
Week: 2
3 mins skipping
Band Routines
4 Rounds
2 Front Pulls (Adv Tuck)
1 Cirque
2 Front Pulls (Adv Tuck)
10 FL Pulls Half (Adv Tuck)
2 Front Pulls (Adv Tuck)
5 Lat Flys
Stretching
11 December 2012
Week: 2
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
4 x 16s FX L-sit
1 x 40s Plank
3 Rounds
MU--Support--Inverted Hang--BL--Pullout to FL--Hanging L--MU to L-sit--2 Shoulder Stands--Forward Roll to Hanging L--2 Half Cranks
BL (Adv Tuck and Straddle), FL (Adv Tuck), Cranks (Adv Tuck)
5 x 15s FL (Adv Tuck)
5 x 15s HS
5 x 15s GH
2 x 10 Wall Extensions
Stretching
12 December 2012
Ran 8km. Man, I hate running.
13 December 2012
Week: 2
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
4 x 15s Straddle-l low
6 Straddle Press Negatives (Wall assisted)
3 Rounds
BL (Adv Tuck) + 5 XR FL Rows (Adv Tuck)
PL (Leans) + 5 XR Bulgarian Pushups
FL (Adv Tuck) + 5 Body Levers
10 Bridge Wall Walks
Some stretching