17 June 2011
Week: 2
3 mins skipping
Ido's Scapular Mobilisation routine
4 Rounds:
L-sit to Tuck PL
3 x Assisted HeSPU
L-sit to Tuck PL
5 x PB Dips to L-sit
L-sit to Tuck PL
7 x RX Pushups
Killer.
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Gavin's Workout Log
Started by Gavin Strelitz, May 12, 2010 · 468 Replies · 17,909 Views
20 June 2011
Week: 3
3.5 mins rowing
Ido's Scapular Mobilisation Routine
3 Rounds:
5 x GHR Halves
10 x Weighted Lunges (10kg)
20m sprint
Stretching routine
21 June 2011
Week: 3
3 mins skipping
Ido's Scapular Mobilisation routine
3 x 17s PB L-sit
3 x 5s FL Straddle
3 x 21s Adv Tuck BL
1 x 10 Cast Wall Walks
1 x 5 Pike Press HeS (Head on 6 mats)
1 x 10 Straddle Press HeS (Head on 6 mats)
12 x 15s Wall HS. About half of these were free standing, so the balance in the HS is improving very nicely.
Stretching routine
22 June 2011
Week: 3
3 mins skipping
Ido's Scapular Mobilisation Routine
3 x 17s PB L-sit
3 x 5s Straddle FL
3 x 21s Adv Tuck BL
4 Rounds of:
2 Front Pulls (Adv Tuck)
5 Pullups (No free bar to swing over so did Pullups)
2 Front Pulls
7 TOPS Pulls (Adv Tuck)
2 Front Pulls
9 FL Pulls (Adv Tuck, 9, 7, 5, 5)
Stretching routine
Hard workout, my arms were jelly at the end.
24 June 2011
Week: 3
Ido's Scapular Mobilisation routine
2 x 17s PB L-sit
3 x 21s Adv Tuck BL
3 Sets of Ring Strength 1
3 x Adv Tuck FL (15s), PL Leans (15s), German Hangs (15s)
2 x 10 Wall Extensions
Stretching routine
28 June 2011
Week: 4
3 mins skipping
Ido's Scapular Mobilisation Routine
3 x 5s FL Straddle (much better form now, hips nice and high, back straight, shoulders protracted)
3 Rounds of:
3 x 17s PB L-sit + 5 Dips. I wanted to try Russians but the gym doesn't have elongated dipping stations
3 x 21s Adv Tuck BL + 5 Reverse Yewkis (Adv tuck)
3 x 15s Adv Tuck FL + 5 Undergrip HLL
All performed with a 2 1 3 Tempo
10 Wall Walks
Stretching routine
Was supposed to do a leg met-con WOD but I'm feeling a little low on energy and decided to skip it and rest the extra day. I'll get back into it on Thursday.
30 June 2011
Week: 4
3 x 17s PB L-sit
3 x 5s Straddle FL
3 x 21s Adv Tuck BL
3 Rounds:
3 x 5 GHR Halves
3 x 5 SLS
3 x 20m Sprint
Strecthing routine
1 June 2011
Week: 4
Ido's Shouder Mobilisation routine
1 x 10 Cast Wall Walks
1 x 5 Pike Press HeS (6 mats high)
1 x 10 Straddle Press HeS (6 mats high)
3 mins HS Wall Runs. (PB for me and focussing on building this up to the 10mins)
Stretching routine
4 July 2011
Week: 5
3 mins skipping
Ido's Scapular Mobilisation Routine
3 x 17s PB L-sit
3 x 5s Straddle FL
3 x 21s Adv Tuck BL
4 Rounds:
2 CWW
12 PPP
2 CWW
8 PB Dips
2 CWW
6 Assisted HeSPU
Great workout. My arms weren't as bad as I thought they'd be at the end but again, really nice workout.
5 July 2011
Week: 5
3 mins skipping
Ido's Scapular Mobilisation Routine
3 Rounds Ring Strength 1
5 x FL (Adv Tuck), Wall HS, German Hang
3 x 21s Adv Tuck BL
2 x 10 Wall Extensions
Stretching routine
7 July 2011
Week: 5
3 mins skipping
Ido's Scapular Mobilisation routine
3 x PB L-sit 17s
3 x 5s Straddle FL
3 Rounds
Adv Tuck BL (21s) + 5 L-sit Chin ups
Adv Frog Stand 15s + 5 Negative HeSPU
Adv Tuck FL + 360 Pulls (Tuck and Adv Tuck)
10 Wall Walks
Stretching routine
8 July 2011
Week: 5
3 mins skipping
Ido's Scapular Mobilisation routine
3 x 17s PB L-sit
3 x 5s Straddle FL
3 x 21s Adv Tuck BL
3 Rounds
2 back Pulls (Tuck/Adv Tuck)
5 Chin ups
2 back Pulls (Tuck/Adv Tuck)
4 FL Pulls (Adv Tuck)
2 back Pulls (Tuck/Adv Tuck)
1 Cirque (rope climb)
Arms feel totally ruined and actually quite sore.
I am off on holidays tomorrow and flying out to the States for 4 weeks. I'll try and train where I can but I don't think I'll be updating my training log.
Alright, back from my trip and managed to train for the first two weeks of it. I'll be getting back into it today and also doing some FSP testing this week.
8 August 2011
Tested floor l-sit and got a max hold of 16s.
I also did the following WOD
3 Rounds:
BL (Adv Tuck) + 5 Tempo TOPS Pulls
L-sit + 5 Tempo Dips. The first set were Russians
FL(Adv Tuck) + 5 Undergrip HLL
5 x Bridge Wall Walks
Not bad for the first session after a bit of a layoff. I was feeling pretty rusty and still quite jet-lagged so I understand if my body doesn't quite feel 100%. I figure by the end of the week I'll be back into a more normal routine.
9 August 2011
Tested Wall HS and got a max hold of 72s
Also performed the WOD
4 Rounds:
2 Reverse Crank - Half
10 Towel Pullups
2 Reverse Crank - Half
3 FL Rows (Adv Tuck)
2 Reverse Crank - Half
3 FL Pulls - Half (Straddle)
Nice workout
11 August 2011
Week: 1
3 Rounds:
10 SLS
40' Jumping Deck Squats
5 GHR Halves
3 x 3 L-sit MU. The form on these is okay at the moment but I'll be cleaning them up as I go. Too much forward lean at the moment and the negative could be a lot cleaner as well.
Stretching routine
12 August 2011
1 x 10 CWW
1 x 5 Pike Press HeS (8 mats)
1 x 10 Straddle Press HeS (8 mats)
3 x 5 HeSPU (first set negatives, second and third set assisted HeSPU)
120 shoulder taps of HS Wall runs. I am going to increase the number of taps by 10 each time this WOD comes up and work my way in to 10 mins of work
I also tested BL on Saturday and got a max hold of 52s. I know it isn't a full 60s but I am going to start straddle BL work.
15 August 2011
I tested my straddle FL and could hold it for 15s at least but would like to tidy up the form before I try further progressions.
4 Rounds:
15' Senders
12 SLS
15' Senders
8 NLC
15' Senders
4 Depth Jumps
Followed by some HS work and a full stretch, including 2 x 30s Weighted Pike Stretch
16 August 2011
Week: 1
3 mins skipping
Ido's Scap Routine
7 x 8s Floor L-Sit
3 Rounds of Ring Strength 1 (L-sit MU--RTO Support--Backroll to Inv Hang--Straddle BL--Inverted Hang--Straddle FL--Inverted Hang
5 Cranks - Half
3 Reverse Cranks - Half
5 x 15s Adv Tuck FL
5 x 15s Wall HS. I did atleast two of these free standing for the full 15s, I am starting to find the focal point.
5 x 15s German Hang
2 x 10 Wall Extensions
Messed around with Shoulder Stands for the first time and found I can press to SS from the ground, so I think I'll give Ring Strength 2 a try on the next ring strength day and throw in some SS work as well
Stretching routine
18 August 2011
Week: 1
3 mins skipping
Ido's Scap Routine
2 x 30s HS holds on the wall. Most of it was freestanding so I'm getting there.
3 x 5s FL Straddle
3 x 5s BL Straddle
2 x 8s Floor L-sit
3 Rounds of:
PB L-sit + 5 Russian Dips
BL (Adv Tuck) + 5 Reverse Yewkis (Mix of Straddle and Adv Tuck)
FL (Adv Tuck) + 5 L-sit Lifts. These need work.
10 Bridge Wall Walks
Stretching routine
19 August 2011
Week: 1
3 mins skipping
Ido's Scap Routine
7 x 8s Floor L-sit
3 x 5s Straddle FL
3 x 5s Straddle BL
4 Rounds
L-sit to Tuck PL
7 XR PPP
L-sit to Tuck PL
5 Dips to L-sit
L-sit to Tuck PL
3 Negative HeSPU
Stretching routine
Tough workout, I feel exhausted, but good. Bring on the weekend.
22 August 2011
Week: 2
3 mins skipping
Ido's Scap Routine
7 x 8s RX L-sit
3 x 5s Straddle FL
3 x 5s Straddle BL
2 x 30s HS
3 Rounds:
10 x Single leg Archups
10 x Weighted Lunges (12kg)
5 x HLL Undergrip. I am going to get some weights and start doing weighted HLL
Stretching routine
23 August 2011
Week: 2
3 mins skipping
Ido's Scap Routine
7 x 8s RX L-sit
3 x 5s Straddle FL
3 x 5s Straddle BL
10 x CWW
1 x 5 Pike Press HeS (Head on 8 mats)
1 x 10 Straddle Press HeS (Head on 8 mats)
12 cycles of Wall HS
Stretching routine
25 August 2011
Week: 2
3 mins skipping
Ido's Scap Routine
4 Rounds
2 Front Pulls (Straddle)
5 FL Rows (Adv Tuck)
2 Front Pulls (Straddle)
10 FL Pulls (Adv Tuck)
2 Front Pulls (Straddle)
10 Towel Pullups
Stretching routine