SPARTAN-367's Workout Log

I am starting my GB journey now. I am starting to design my own programs according to the book and please I accept any tips and critism because I want to improve as a whole. I will video myself as I go along.

I used to do CrossFit and I touched the rings and fell in love with them and when I found this site I was amazed and I always tried to do things here and there but I never really focused on it. I decided recently to drop CrossFit and work on my gymnastic skills. My dream is to get the Iron Cross.

Stats: Montreal, Quebec, Canada - 24 years old, 150 Lbs, 5'9

Here we go

Monday was this:

Focus on Pressing

500m Row

Accumulate 60s of Planche Variation(Tuck Planche)

5 x 3-5 Reps XR PPP 30s to 60s Rest between sets. (4,4,3,3,3)

5 x 3-5 Reps XR Bulgarian Dips 30s to 60s Rest between sets. (5,5,5,5,5)

5 x 1-3 Reps HeSPU No Wall 30s to 60s Rest between sets. (fail,fail,fail,fail,1)

5 x 1 Reps Strict Bar Muscle Ups Negatives 30s to 60s Rest between sets (1,1,1,1,1)

Today was:

Focus on Core

500m Row

Accumulate 60s of L-Sit Variation. I started on XR Rings but then went to Paralletes.

5 x 3-5 Reps V-Ups 30s to 40s Rest between sets. (5,5,5,5,5)

5 x 3-5 Reps HLL Under Grip 30s to 40s Rest between sets. (5,5,3,3,3)

5 x 10-12 Archups 30s to 40s Rest between sets. (12,12,12,12,12)

5 x 4-6 Reps HLL Circular 30s to 40s Rest between sets. (6,4,4,4,4)

5 x 3-5 Reps German Hang (4,4,4,4,3)

5 x 2-3 Reps Front Lever Negatives. (2,2,2,2,2)

Warmup: 15s Samson Stretch, 500m Row, Inch Worms 2x gym length.

4 x Front Lever Variation Hold, rest 1:30 b/t (Flat Tuck; 10,10,10,7). Stretch.

5 x 3-5/leg reps of SLS Graduated (16" w/ ABMAT), rest 30-40s b/t (5,5,5,5,5)

5 x 3-5 reps of Deck Squats jumping for distance, rest 30-40s b/t (5,5,5,5,5)

5 x 3-5/leg reps of One Leg Archups (5,5,3,3,5; was going too fast though)

WU: 15s Samson Stretch, 2x13m Inch Worms, 10 Shoulder Dislocate.

FSP:

3 x 1 Back Lever (horrible technique; couldn't tell where I was even in tuck but anways; 16, 22, 13)

3 x 1 MSH - Low (wasn't focused but better than back lever and had a bad dip station; 12, 16, 16)

WOD:

4 Rounds

60s Shuttle Run

15 Towel Pullups

10 TOPs Pull

5 Kipping Pullups

Stretched and did 2x10 Wrist Pushups

Warmup:

10s Shoulder Dislocate

15s Samson Stretch

2 x 13m Inch Worms

Rampup to PPP Elevated

Rampup to XR Bulgarian Rows

FSP:

3 x 1 Planche (Frog 40s,Advanced Frog 10s,Frog 40s)

3 x 1 Floor L-Sit (10s,9s,8s)

WOD:

Complete 3 sets each:

1 Embedded BL;rest 20s; 5 Tempo(2121) XR Bulgarian Rows; rest 2mins

1 Embedded Pullup Bar L-sit; rest 20s; 5 Tempo(2121) PPP Elevated; rest 2mins

1 Embedded FL;rest 20s; 5 Tempo(4s Down) Negative Body Levers; rest 2mins

Finish with 10 Bridge Wall Walks; Stretch.

Warmup:

15s Samson Stretch

10 Shoulder Dislocate

2 x 13m Inch Worms

Fundamental Static Positions:

3 x 1 Planche (Advanced Frog; 17s, 20s, 18s)

WOD:

4 Rounds; not for time:

5 Russian Dips

10 Regular Dips

15 Ring Swings (since I got no Parallel Bars)

20' L-Sit Hops (this is supposed to be a L-Sit Walk... not there yet lol)

Rest 2 minutes.

Finish with 2x10 Wrist Pushups, Stretch.

Warmup:

500m Row

15s Samson Stretch

10 Shoulder Dislocate

50 Skips

Fundamental Static Positions:

2 x 1 Straddle L (PB Low; 15s, 15s)

2 x 1 Front Lever (Tuck; 15s, 15s)

2 x 1 Planche (Advanced Frog; 10s, 10s)

2 x 1 Manna (PB Bent; 10s, 10s)

2 x 1 German Hang (10s, 10s)

2 x 1 L-Sit (Floor; 5s, 5s)

WOD:

5 x 5 GHR; rest 3 mins between sets.

5 x 70m Sprint with 20# vest rest 3 mins between sets.

Finish with 3 x 10 Hip Extensions and stretching.

Warmup:

2 x 13m Inch Worm (Flexibility getting better!)

15s Samson Stretch

10 Shoulder Dislocate

50 Skips

FSP:

I forgot to do this

WOD:

1 x 10 Cast Wall Walks; rest 2 mins.

1 x 5 HSPU on small parallelettes with wall (head touches ground); rest 2 mins.

1 x 5 Box Pike Press (30" Box); rest 2 mins.

1 x 10 Straddle Box PRess (24" Box); rest 5 mins.

6 Cycles of ring handstand 30s holds; 30s rest between cycles. (30s, 30s, 30s, 30s, 30s, 30s)

Finish with 2 x 10 wrist pushups. Stretch.

I slept 3 hours and this morning I was wired!

Warmup:

2 x 13m Inch Worms

15s Samson Stretch

10 Shoulder Dislocate

50 Skips

Fundamental Static Positions:

2 x 1 Straddle L (PB Low; 15, 15)

2 x 1 Planche (Adv. Frog; 15, 15)

2 x 1 Manna (MSH Bent; 15, 15)

2 x 1 L-Sit (Floor; 6, 7)

WOD:

Preform 3 sets of the following routine:

3 Strict Wide Muscle-Ups

3 Leg Lifts to L-Sit on Rings

3 Bulgarian Dips

Roll to Back Lever (Tuck), Roll to Front Lever (Tuck)

Rest 3mins

Preform 5 sets of the following:

15s Front Lever (Tuck)

15s Rings Support Hold (Rings Turned Out)

15s German Hang

Rest 3mins

Finished with 2 x 10 Wall Extensions, 2 x 10 side Rotator Cuffs, Stretch.

Forgot to film my routine Next time I can go for 4 of everything.

WU:

500m Row

10 Shoulder Dislocate

15s Samson Stretch

5 Strict Pullups (Chest to Bar)

5 Strict Ring Dips

1 XR Narrow MU

FSP:

2 x 1 Straddle L (PB Low; 20, 20) Feeling better in this

2 x 1 FL (Tuck; 15, 15) tired as hell in this

2 x 1 PL (Adv. Frog; 10, 10) this felt horrible as well

2 x 1 Manna (MSH Bent; 15, 15) feeling better in this

2 x 1 BL (Tuck-Flat Tuck playing around)

2 x 1 L-Sit (Floor; 5, 5)

WOD:

3 x 1 Embedded XR L-Sit; rest 20s; 5 Strict XR Narrow MuscleUps @ Tempo 3131 (5, 2+2+1, 2+1+1+1) Rest 1:30

3 x 1 Embedded BL; rest 20s; 5 HeS RLL @ Tempo 3131 (4+1, 3+2, 3+2; No weight at first then ankle weights.. I dunno the weight on them) Rest 1:30

3 x 1 Embedded FL; rest 20s; 5 HLL @ Tempo 3131 (This variation was too hard and I didn't know the scaled ones, so I just did kipping up and 3 seconds descent)

Finished with 10 bridge wall walks. Went Well. Stretched and did 2 x 10 rotator cuffs on both arms.

Warmup:

2 x 13m Inch Worms

10 Shoulder Dislocate

15s Samson Stretch

50 Skips

Fundamental Static Positions:

2 x 1 Straddle L (PB Low; 20s, 20s)

2 x 1 Front Lever(Tuck; 15s, 15s)

2 x 1 Planche (Adv. Frog; 15s, 15s)

2 x 1 Manna (MSH Bent; 15s, 15s)

2 x 1 Back Lever (Full; 3s, 1s)

2 x 1 L-Sit (Floor; 5s, 4s)

WOD:

4 Rounds for form:

60s Shuttle Sprint

5 Depth Jumps (41")

10 Box Jumps (30")

15 Jumping Deck Squats

Rest 2 mins.

Finish with 2x60s Seated Toe Point Stretch. 1 x 10 Side Rotator Cuffs (5#).

WU:

2 x 13m Inch Worms

10 Shoulder Dislocate

15s Samson Stretch

50 Skips

WOD:

Preform the following:

5 x 100m Rowing Sprints (Damper = 10) Rest 2mins between. (18.7, 18.1 17.8, 17.9, 18.1)

5 X 5 Half GHR (no weight) Rest 3 mins between.

2 x 10 Weighted Killers (40#) Rest 3 mins between.

Finish with accumulation of 60s Straddle L Variation (PB Low)

WU:

500m Row

10 Shoulder Dislocate

15s Samson Stretch

30s Handstand Hold

FSP:

2 x 1 Straddle L (PB Low; 20s, 20s)

2 x 1 Front Lever (Tuck; 20s, 20s)

2 x 1 Planche (Adv. Frog; 10s, 10s)

2 x 1 Manna (PB Bent; 20s, 15s)

2 x 1 Back Lever (Full; 5, 5)

2 x 1 L-Sit (Floor; 5, 5)

WOD:

Preform:

1 x 10 Cast Wall Walks; rest 3 mins.

1 x 5 Pike Floor Press HeS; rest 3 mins

1 x 10 Straddle Floor Press HeS; rest 3mins

5 Minutes of Wall Runs (1 min then 30s intervals afterwards; 20s rest between; oh wow my shoulders and arms after! )

Finished with 2 x 10 Wrist Pushups & Side Rotator Cuff (2#). Stretch.

WU:

15 Reverse Dips

10 Shoulder Dislocate

15s Samson Stretch

FSP:

2 x 1 Straddle L (OAC; 5s, 5s) tried it out but can't hold long enough

2 x 1 Front Lever (Tuck; 15s, 20s)

2 x 1 Planche (Adv. Frog; 20s, 20s)

2 x 1 Manna (PB Bent; 15s, 15s)

2 x 1 Back Lever (Flat Tuck; 15s, 10s)

2 x 1 L-Sit (Floor; 5s, 5s) feeling stronger in this one gonna head for 10s next one.

WOD:

4 Rounds:

40' L-Sit Walks with feet on frisbee.

5 Russian Dips

10 PB Dips

15 Swinging Dips

Rest 2 mins.

Finished with 2 x 10 Wrist Pushups & 2 x 10 Side rotator cuff (2#). Stretched.

WU:

1000m Row

15s Samson Stretch

10 Shoulder Dislocate

5 Russian Dips

FSP:

2 x 1 Straddle L (PB Low; 20s, 20s)

2 x 1 Planche (Adv. Frog; 20s, 15s)

2 x 1 Manna (PB Bent; 15s, 15s)

2 x 1 L-Sit (Floor; 5s, 5s)

WOD:

3 x MU, 2 XR Dips, XR L-Sit, Forward Roll MU, L-Sit, Inverted Hang, 2 Inverted Curls, Reverse Crank, Front Pull(1/2), Rest 5 min.

5 x 15s Front Lever (Tuck)

5 x 15s XR Support Hold

5 x 15s Back Lever (Tuck)

Finished with 2 x 10 Wall Extensions. 2 x 10 Side Rotator (2#). Stretch.

WU:

500m Row

15s Samson Stretch

5 Ring Dips (Rings Out on Extension)

5 Strict Pullups (Chest to Bar)

5 HeSPU

FSP:

2 x 1 Straddle L (PB Low; 20s, 15s)

2 x 1 Planche (Tuck; 10s, 10s)

2 x 1 Manna (PB Bent; 20s, 20s)

WOD:

Complete 3 sets:

1 Embedded Back Lever; rest 20s; 5 Front Lever Pulls (Purple Elastic)

1 Embedded XR L-Sit; rest 20s; 5 HeSPU

1 Embedded Front Lever; rest 20s; 5 Strict Knees to Elbows & Slow Descent

Finish 10 Bridge Wall Walks. 2 x 10 Side Rotator Cuffs. Stretch.

WU:

300m Row

2 x 6m Inch Worms

10 Shoulder Dislocate

15s Samson Stretch

FSP:

1 x 1 Straddle L (PB Low; 20s)

1 x 1 Front Lever (Tuck/Flat Tuck; 18s) trying to move to flat tuck forgot to film myself so see if I acheived it.

1 x 1 Planche (Tuck; 10s) On the floor tuck now wohoo!

1 x 1 Manna (PB Bent; 20s)

1 x 1 Back Lever (Flat Tuck; 15s) Flat tuck now WOHOO!

1 x 1 L-Sit (Floor; 5s) This one is one that is hard to improve)

WOD:

4 Rounds:

60s Double Unders

5 Toes to Bar (No clue on the hop pullups)

10 Front Lever Pulls (Purple Elastic)

16 Towel Pullups (Slow Descents)

Rest 3 minutes

Finished with 2 x 10 Side Rotator Cuffs. Stretch.

WU:

500m Row

15s Samson Stretch

10 Shoulder Dislocate

10 Box Jumps (24")

50 Skips

FSP:

2 x 1 Straddle L (PB Low; 15s, 20s)

2 x 1 Front Lever (Tuck/Flat Tuck; 15s, 20s)

2 x 1 Planche (Tuck; 10s, 10s)

2 x 1 Manna (PB Bent; 20s, 20s)

2 x 1 Back Lever (Flat Tuck; 15s, 15s)

2 x 1 L-Sit (Floor; 5s, 5s)

WOD:

5 x 60m Sprint (20# Vest); rest 20s; 20 Box Jumps still with Vest (12"). Rest 2 minutes.

5 x 5 Half GHRs. Rest 3 minutes

20 minutes Handstand work.

Finish with 3 x 10 Hip Extensions. Stretch.

WU:

500m Row

15s Samson Stretch

10 Shoulder Dislocate

30s Handstand Hold

10 Back Extension

FSP:

2 x 1 Straddle L (PB Low; 20s, 20s)

2 x 1 Front Lever (Tuck/Flat Tuck; 15s, 15s) moving on to flat tuck now

2 x 1 Planche (Tuck, 11s, 11s)

2 x 1 Manna PB Bent; 17s, 20s)

2 x 1 Back Lever (Flat Tuck; 15s, 15s)

2 x 1 L-Sit (Floor; 8s, 8s)

WOD:

1 x 10 Cast Wall Walks; rest 2 min

1 x 5 Pike Press HeS rest 2 min

1 x 10 Straddle Press HeS; rest 5 min

Walking HSPU Ladders (Forgot to count my rounds)

Finished with 2 x 10 Wrist Pushups. Stretch.

Warmup:

500m Row

15s Samson Stretch

15 OHS

FSP:

2 x 1 Staddle L (PB Low; 20s, 15s)

2 x 1 Front Lever (Flat Tuck; 5s, 5s)

2 x 1 Planche (Tuck; 10s, 12s)

2 x 1 Manna (PB Bent; 15s, 20s)

2 x 1 Back Lever (Flat Tuck; 13s, 15s)

2 x 1 L-Sit (Floor; 5s, 7s)

WOD:

40' Senders (One way is 10'; repeated 4 times --> 12", 16", 20", 16", 12")

20 Squat Jumps

10 Box Jumps (30")

5 Depth Jumps (45")

Finish With 2 x 30s Weighted Pike Stretch; 2 x 10 Side Rotator Cuffs (5#). Stretch.

Warmup:

1000m Row

12 Pushups

12 Shoulder Dislocate

12 Situps

12 Back Arch

Fundamental Static Position:

2 x 1 Straddle L (PB Low; 20s, 20s)

2 x 1 Front Lever (Flat Tuck; 5s, 5s)

2 x 1 Planche (Tuck; 12s, 10s)

2 x 1 Manna (PB Bent; 20s, 20s)

2 x 1 Back Lever (Flat Tuck; 15s, 15s)

2 x 1 L-Sit (Floor; 5s, 5s)

WOD:

3 Rounds of Ring Strength Series 3; rest 5 mins between.

5 Rounds of the following:

15s Inverted Hang

15s XR Support Hold

15s German Hang

rest 2 mins.

Finish with 2 x 10 Wall Extensions; 2 x 10 Side Rotator Cuffs (7#). Stretch.

Log will continue on my blog... goto my blog; link is in signature. Want to prevent my time to double post. lol.