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Started by AlexX, April 24, 2011 · 109 Replies · 6,363 Views
Tuesday
Warm-up
Handstand - 1 min.
L-sit - 1 min.
Wide Arm Handstand (Bars) - 1x10, 1x15, 4x20 - This is becoming pretty funny, at this rate my inverted cross is going to be much better off than my Iron Cross (had to stop Iron Cross training due to some shoulder discomfort near the AC/Clavicle area until it heals up).
Wednesday
Warm-up
Handstand - 1 min.
L-sit - 1 min.
Single Leg Deadlift - 3x95, 5x95, 4x5x115
Friday
Warm-up
Handstand - 1 min.
L-sit - 1 min.
OAC - 1x1, 1x2, 4x3 - Assisted
Warm-up
A1 Straight Arm Work - 2x10, 4x20
A2 Single Leg Vertical Jump - 2x3, 4x5
Stretching+Prehab
Internal Rotations - 2x15 - Orange Band
External Rotations - 2x30 seconds Red Band
Abducted External Rotations - 2x12 - 20 lbs.
Ys & Ts - 2x15 - 5 lbs.
Wrist Roller - 2x3 - 35 lbs.
Wrist Pushups - 2x10
Toe Raises - 2x30
Calf Jumps - 2x30
Week 2
Warm-up - Keeping the inlocates out of the warm-up for now until left shoulder is completely healed.
Handstand - 1 min. Bars
Advance L-sit - 1 min. Bars
Front Lever Pulls - 1x1, 1x2, 1x3, 1x1, 1x2, 1x3
*So far I really like this setup. My workout are only taking 30-40 minutes (including the warm-up) and I am able to concentrate on just one skill per session, so there is no fatigue.
Straddle L Press Handstand x6
Wide Arm Handstand - 1x10, 1x15, 1x20, 1x10, 1x15, 1x20
Made a few changes to my workout based on some shoulder achiness (work related - catching tumblers upside down as they bail is apparently not the best thing for shoulder health).
*Took out the Advanced L-sit as it seems to aggravate the exact area that gets overworked at work sometimes. (Same as Manna). Warmup will now have Handstand presses from a Straddle-L instead.
*Took out one of the band external rotation exercises, the abducted external rotations will stay in but the repetitions will be increased to 12-15.
*Took inlocates out of the warm up and replaced them with German hang pulls.
Am Workout
Warmup
Single Leg Deadlift - 1x1, 1x3, 1x5, 1x1, 1x3, 1x5 - 135 lbs.
Friday
Warm-up
Handstand Press - 10
OAC - 1x1, 1x2, 1x3, 1x1, 1x2, 1x3
Got sick on Friday with a fever and took the rest of the week off.
Also got the opportunity to learn diving from a former Olympian, unfortunately it conflicts with my swimming schedule so I'd have to make the choice to pick one or the other. After trying out diving for a class I was sore in my shoulders and traps the next day which is fun. Definitely not the same as tumbling though while a double back on floor is a pretty big deal a double front or back on a diving board is no big deal (much closer to trampoline). On top of that the speed at which these guys twist is just :shock:
Decided to start posting my workout on my blog again. If anyone is interested in continuing following it is located here: http://pursuitofstrength.wordpress.com