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Started by Gavin Strelitz, May 12, 2010 · 468 Replies · 17,909 Views
14 April 2011
3 mins skipping
Ido's Scapular Mobilisation
1 x 16s PB L-sit
6 x 10s RTO Support
3 Rounds of:
Embedded PB L-sit (16s) + 5 Jumping MU
Embedded BL (Advt Tuck 18s) + 6 Curl Ups (3 1 3)
Embedded FL (Adv Tuck 22s) + 6 HLL (undergrip 3 1 3)
10 Bridge Wall Walks
Stretching routine
This one was tough, my arms were destroyed at the end.
15 April 2011
Run to training park in the city
Ido's Scapular Mobilisation routine
4 Rounds:
16 Taps HS Wall Runs
3 Assisted HeSPU
5 Dips to L-sit (PB)
7 Pushups (3 clapping, 4 normal)
2 x 10 Wrist pushups
Stretching routine
18 April 2011
Week: 6
Run to the training park in the city
3 x 5 GHR Halves
3 x 5 SLS (5 each leg)
3 x 60m hill sprints
4 x 16s PB L-sit
Stretching routine
19 April 2011
Week: 6
Three mins skipping
Ido's Scapular mobilisation
4 x 16s PB L-sit
3 x 22s Adv Tuck 90/90 FL
3 x 18s Adv Tuck 90/90 BL
6 x 10s RTO Support
1 x 6 Cast Wall Walks (1 more than last time. Getting there)
1 x 5 Pike Press HeS
1 x 10 Straddle Press HeS. (both of these were much better, I didn't come down once and I managed to lightly tap my toes on the ground between reps. I am going to slightly increase the height of my HeS for next time)
4 x 15s Wall HS
Stretching routine
26 April 2011
Week: 7
4 Rounds of:
30m Sprint
20m Squat Jumps
10 Depth Jumps
Stretching routine
28 April 2011
Week: 7
3 mins skipping
Ido's Scapular Mobilisation routine
4 x 16s PB L-sit
3 x 22s Adv Tuck 90/90 FL
3 x 18s Adv Tuck BL
3 Rounds of:
10 Circular HLL
10 Weighted Lunges (medicine ball, not sure how much it weighs though)
5 GHR Halves
Stretching routine
29 April 2011
Week: 7
3 mins skipping
Ido's Scapular Mobilisation routine
4 x 16s PB L-sit
3 x 22s Adv Tuck 90/90 FL
3 x 18s Adv Tuck 90/90 BL
1 x 7 Cast Wall Walks (1 more than last time)
1 x 5 Pike Press HeS (head on 10-15cm block)
1 x 10 Straddle Press HeS (head on 10-15cm block)
90s HS Wall runs. I am going to build this slowly to the 10 mins required
Stretching routine
2 May 2011
Week: 8
3 mins skipping
Ido's Scapular Mobilisation routine
4 x 16s PB L-sit
3 x 22s Adv tuck 90/90 FL
3 x 18s Adv Tuck 90/90 BL
3 Rounds of:
2 x CWW
3 x Assisted HeSPU
2 x CWW
5 x Dips to L-sit
2 x CWW
7 x Single Clap Pushups
Stretching routine
Tough workout. I have decided that I will test FSP's after week 9. After that point I will do all 4 rounds of these types of WODS and look to increase intensity of exercises on other WODS.
3 May 2011
Week: 8
3 mins skipping
Ido's Scapular Mobilisation routine
3 Rounds of Ring Strength 1
3 x MU
5 x 15s Adv Tuck 90/90 FL
5 x 15s Wall HS
5 x 15s German Hangs
2 x 10 Wall Extensions
Stretching routine
5 May 2011
Week: 8
3 mins skipping
Ido's Scapular Mobilisation routine
3 Rounds of:
L-sit (16s) + 5 Dips
Adv Tuck 90/90 FL (22s) + 5 Inverted Chins
Adv Tuck 90/90 BL (18s) + 6 Undergrip HLL
10 Bridge Wall Walks
Stretching routine
6 May 2011
Week: 8
3 mins skipping
Ido's Scapular Mobilisation routine
3 rounds of:
60s Shuttle Runs
10 x Front Pulls (Adv Tuck)
5 x Pullups
7 x Towel Pull-ups
Stretching routine
It's been a hard week and I found this one very tough. Looking forward to the weekend.
9 May 2011
Week: 9
3 mins skipping
Ido's Scapular Mobilisation routine
4 x 16s L-sit
3 x 22s Adv Tuck 90/90 FL
3 x 18s Adv Tuck 90/90 BL
3 Rounds of:
30s sprinting on a bike
10 x Weighted Killers with 12.5kg dumbells
5 x GHR Halves
Stretching routine
10 May 2011
Week: 9
3 mins skipping
Ido's Scapular Mobilisation routine
8 x Cast Wall Walks (1 more than last time)
1 x 5 Pike Press HeS (head elevated 10cm)
1 x 10 Straddle Press HeS (head elevated 10cm)
The form on my HeS Press work wasn't great so I will stay at this level until the strength increases.
3 x HSPU ladders. These take a long time to complete so I cut this short. I did three stations.
1 min HS Wall Runs
2 x 10 Wrist pushups on knees
Stretching routine
12 May 2011
Week: 9
4 rounds of:
60s Shuttle Runs
5 x Box Jumps
20m Jumping Squats
5 x Depth Jumps
2 x 30s Weighted Pike Strecth
Full stretching routine
23 May 2011
Taken a week off to recover and stretch. I will be having a light upper body week this week, focussing on legs and then planning to strength test this coming weekend. I'll be testing L-sit, FL and BL.
23 May 2011
3 mins skipping
Ido's Scapular Mobilisation routine
4 rounds:
40' Jumping for height and distance
8 Box Jumps
4 Depth Jumps
10 Jumping Deck Squats
5 x PPP
5 x Tuck Rows
Stretching routine
26 May 2011
5 mins on a spinning bike
Ido's Scapular Mobilisation Routine
3 Rounds of:
5 x HLL
10 x Weighted Lunges (7kg medicine ball)
5 x GHR Halves
Stretching routine
30 May 2011
I tested L-sit on the weekend. old time 32s, new time 34s.
It was raining for the rest of the weekend so couldn't do anything else. I also have a slight niggle in my chest, and, given I have had problems with my pec minor in the past, am going to wait on testing to see my physio to get a quick check to see all is well.
3 mins skipping
Ido's Scapular Mobilisation routine
3 Rounds of:
5 x SLS
5 x GHR
5 x Leg raises
1 x 5 PPP
1 x 5 Rows
Strecthing routine
2 June 2011
Tested Adv Tuck 90/90 FL tonight. Old time 44s, new time 55s. I'm obviously very happy with that and so tomorrow or over the weekend I'll test my Straddle FL. Woohoo!
I now need to test my BL and then I'll have everything ready to go for a new cycle on Monday.
6 June 2011
Week: 1
5 mins rowing
Ido's Scapular Mobilisation Routine
3 x 5s Straddle FL. Terrible form, my body needs to get used to the new position, but fun trying it out anyway.
3 rounds of:
Adv Frog Stand 15s + 5 Jumping MU
21s Adv Tuck BL + 5 HeS RLL
15s Adv Tuck FL + 5 L-sit Lifts
3 x 17s PB L-sit
10 x Bridge Wall Walks
Stretching routine
7 June 2011
5 mins rowing
4 Rounds of:
2 x Front Pulls
5 x FL Rows (Adv Tuck)
2 x Front Pulls
3 x TOPS Pulls
2 x Front Pulls
1 x Cirque
I did one of the Front Pulls full-lay and couple of the others as Straddle but all up very good. The Cirques need a lot of work, particularly on the way down.
9 June 2011
Week: 1
1km rowing
Ido's Scaplurar Mobilisation Routine
3 x 17s PB L-sit
3 x 5s Straddle FL
3 x 21s Adv Tuck BL
3 Rounds:
1 x 10 SLS
3 x 5 GHR Halves
3 x 60m Sprint
Stretching Routine
13 June 2011
Week: 2
Ido's Scapular Mobilisation routine
4 Rounds of:
40' Senders
10 Jumping Deck Squats
8 Box Jumps
4 Depth Jumps
2 x 30s Weighted Pike Stretch
Full stretching routine
14 June 2011
3 mins rowing
Ido's Scapular Mobilisation routine
3 Rounds: Ring Strength 1 (MU--Support--Back roll to Straddle BL--pull to Inv Hang--Straddle FL--Inverted Hang)
5 x 15s FL Adv Tuck
5 x 15s HS
5 x 15s German Hang
2 x 10 Wall Extensions
Stretching routine
16 June 2011
Week: 2
3.5 mins rowing
3 Rounds:
BL (Adv Tuck) + 5 Tops Pulls
L-Sit + 5 Pike Press HeS
FL (Adv Tuck) + 6 HLL
10 Bridge Wall Walks
This was a very tough workout, I felt ruined after. I don't get the chest roll to HeS body action. My brain jsut can't quite put it together yet.