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Started by Gavin Strelitz, May 12, 2010 · 468 Replies · 17,909 Views
Week: 2
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 FX L-sit
6 Straddle Press Negatives (Wall assisted)
40s Plank
4 Rounds
60s Skipping
5 Depth Jumps
60s Skipping
10 Box Jumps
60s Skipping
15 Jumping Squats
Stretching
17 December 2012
Week: 3
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
6 Straddle Press Negatives (Wall assisted)
40s Plank
1 Cirque
3 Rounds
4 Windshield Wipers
10 Overhead Lunges (+27.5kgs)
5 GHR
4 x 15s Straddle-l Low
Stretching. Been doing more of Kit Laughlin's stretches and they are very good.
18 December 2012
Week: 3
1 x 10 Wrist pushups (on knees)
2 x 10 Cast Wall Walks
2 x 5 Pike Press HeS (elevated, record height)
2 x 10 Straddle Press HeS (half elevated, record height, half negatives on wall)
8 mins HS Wall Runs (record: 30s on 45s rest) and 2 mins Pushup position shoulder taps
Stretch
20 December 2012
Week: 3
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 FX L-sit
6 Straddle Press Negatives (Wall assisted)
40s Plank
4 Rounds
2 Cast Wall Walks
5 HeSPU (3 Partial ROM, the rest slow Negatives)
2 Cast Wall Walks
10 Wheels (subbed to clapping pushups after round 2)
2 Cast Wall Walks
20 Swinging Dips (swings and half swinging dips)
I've been training but haven't hasd access to log in and post on my training log. That will all be sorted as I am back at work.
3 January 2013
Week: 5
Band Routines
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
6 Straddle Press Negatives (Wall assisted)
40s Plank
1 Cirque
3 Rounds
15s Adv Tuck BL + 5 Reverse Yewkis (2 straddle, 3 adv tuck)
15s XR L-sit + 5 Russian Dips
15s Adv Tuck FL + 4 Tick Tocks (Adv Tuck)
10 Bridge Wall Walks
Stretching
6 January
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
40s Plank
4 Rounds
2 L-sit Press to Tuck PL
5 HeSPU (partial ROM, negatives)
2 L-sit Press to Tuck PL
10 PB Dips
2 L-sit Press to Tuck PL
20 Swings and Dips
7 January 2012
Week: 6
Band Routines
1 x 60s Dead Hang
1 x 60s PB Support
3 x 18s Adv Tuck FL
3 x 20s Adv Tuck BL
40s Plank
3 Rounds
5 Weighted RLL (1.25kgs, 2.5kgs, 3.75kgs)
10 Killers (+16kgs)
5 Curl-ups
4 x 15s Straddle L Low
Hey Gavin, just curious, what is ABH/ABR, HBH/HBR? I couldn't find any reference on the forums to them or in the GB book anywhere.
Jonathan,
ABH - Arch Body Hold
ABR - Arch Body Rock
HBH - Hollow Body Hold
HBR - Hollow Body Rock
If you aren't sure what they are search on youtube/google.
8 January 2012
Week: 6
1 x 10 Wrist Pushups
2 x 10 Cast Wall Walks
2 x 5 Pike Press HeS (elevated head, record height)
2 x 10 Stradlle Press HeS (10 elevated, 10 wall negatives)
12 Wall HS
1 x 10 Wrist Pushups
Stretch
Week: 6
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 FX L-sit
6 Straddle Press Negatives (Wall assisted)
40s Plank
4 Rounds
2 Front Pulls (Straddle, Adv Tuck)
1 Cirque
2 Front Pulls (Straddle, Adv Tuck)
5 FL Pulls Half (Straddle)
2 Front Pulls (Straddle, Adv Tuck)
10 Lat Flys
Stretching
12 January 2012
Band routines
3 Rounds of Ring Strength 3 with static holds for FL and BL in Straddle
5 x 15s FL (Adv Tuck)
5 x 15s XR Descending L-sit
5 x 15s German Hang
2 x 10 Wall extensions
14 January 2013
Week: 7
3 mins running
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
6 Straddle Press Negatives (Wall assisted)
40s Plank
3 Rounds
XR L-sit + 5 Russian Dips (2 in Russian L)
BL (Adv Tuck) + 5 Muscle Ups (first set in L, sets 2 and 3 slow negatives)
FL (Adv Tuck) + 5 HLL
Tempo of 144
10 Bridge Wall Walks
Stretching
15 January 2013
Week: 7
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
1 Cirque
4 Rounds
60s Skipping
30m Sprint
60s Skipping
20m Squat Jumps
60s Skipping
10 Depth Jumps
Stretching
17 January 2013
Week: 7
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
6 Straddle Press Negatives (Wall assisted)
40s Plank
3 Rounds
10 Windshield Wipers
10 Weighted Lunges (+25kgs)
5 GHR
4 x 16s Straddle-L low
Stretching
18 January 2013
Band Routines
1 x 10 Cast Wall Walks
1 x 5 Pike Press HeS (record elevation)
1 x 10 Straddle Press HeS (record elevation)
8 and a half minutes of HS Wall runs (record for me, 30s work 45s rest)
21 January 2013
Week: 8
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
4 Rounds
2 Cast Wall Walks
3 HeSPU (partial ROM and negatives)
2 Cast Wall Walks
5 PB Dips to L
2 Cast Wall Walks
7 XR Bulgarian Pushups
Stretching
22 January 2013
Week: 8
Band routines
3 Rounds of:
MU--2 XR Dips--L--SS to forward roll--SS--negative reverse MU--2 x Negative FL Pull (single leg)--2 x Negative BL (Straddle) Pulls
5 x 15s FL (Adv Tuck)
5 x 15s Wall HS
5 x 15s German Hang
2 x 10 Wall extensions
Stretching
24 January 2013
Week: 8
4 mins running
Band Routines
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
6 Straddle Press Negatives (Wall assisted)
40s Plank
3 Rounds
Adv Tuck BL + 5 FL Pulls Half (Straddle)
FX L-sit + 5 Chest roll to HeS (did negatives to finally try and get my body used to this movement. I can't figure out how to get into this position from the bottom)
Adv Tuck FL + 5 L-sit lifts (tucked)
Tempo made this workout incredibly hard.
Stretch
Alright, some interesting timing for my training. So I completed an 8 week cycle just as F1 was released.
FX L-sit: From 30s to 37s. Very happy with this as I had stayed at 30s for around 3 cycles
BL: 15s Straddle is no problem
FL: 15s One leg forward and Straddle
Straddle-l: Much stronger and can do proper one hand in front versions
I have just purchased the Foundation series so I will work through that shortly and put together my program. I may take the week to read through it and do one more week of WODs.
3 mins rowing
Band Routines
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
7 Straddle Press Negatives (Wall assisted and without)
60s Plank
1 Cirque
3 Rounds
FX L-sit + 5 Russian Dips
Adv Tuck BL + 5 Reverse Yewkis (Straddle and Adv Tuck)
Adv Tuck FL + 5 V-Ups
10 Bride Wall Walks
Stretching