IRT's training log

Right after trying to construct my own workout routine, I have decided to give the WODs a go. I am doing the WODs one week later than normal so that I can fit it other things as need be.

Some notes:

Standard W/U from 17/03/11 until tba

- Shoulder circles

- Ido shoulder (blue)

- Wrist mob + 2 x 30s Planche Lean

- Chin Hang 1min

- PB Support - 2x30s

- Hollow: 3 x 26s

- Arch: 3 x 31s

- Reverse Plank: 1min

Standard Stretch

- Pike & Straddle

- Warrior 1min/leg

- Quads & Ankles

- Pancake

- Stall bars - shoulders & lats

-Ankle mob - 20 / leg/ way

FSP Circuit from 10/03/11 to tba

- L-sit hang 4 x 12s

- HS (S2W): 4 x 33s

- BL tuck: 4 x 18s

And from 11/04/11

- L-sit tuck 2 xx 25s

07/04/11

WOD 110407 - Embedded

Complete 3 sets of each:

1 Embedded XR L-sit (scaled to 10s ring support) + 5 Roeslers (5 negative mu) + Neg Rev MU

1 Embedded BL + 5 Tempo Tempo 5 Curl-ups

1 Embedded FL (l-sit hang) + 6 Tempo Tempo Single Leg HLL (pike compression)

Finish the workout with 10 Bridge Wall Walks

Standard Wup + 4 xx 33s S2W Hs

FSP

3 Rounds of WOD completed

Standard Stretch

08/04/11

WOD 110408 - Push

Complete four rounds:

60 sec HS Wall Runs (Wall HS)

3 XR HSPU (3 Hes Negative)

5 XR Dips to L-sit (5 PB dips to L-sit tuck)

7 Germans (7 Pressups)

Finish with 2x10 Wrist Pushups (on knees)

- Standard WUP

- FSP ( no HS)

- 4 rounds of WOD completed

- Trampoline work

- Pullups :3 x 3

- Chins: 1 x 3 norm, 2 x 3 L-sit

- Standard stretch

09/04/11 - Ski

10/04/11 - Rest

11/04/11

WOD 110405 - Rings

Perform the following:

3 sets of; MU, L-sit press shoulder stand, roll fwd into a MU to a shoulder stand, press up to HS, negative Reverse MU down to an inverted hang, Reverse Crank, Crank (Scaled to Basic Ring Strength 1 - 2MU, Inverted Hang, 10s flat tuck BL, GH, Skin the cat up, 10s Flat tuck) 4min rest between sets

5x15 seconds FL (L-sit hang)

5x15 seconds XR Strap HS (Ring Support)

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

- Standard WUP

- FSP ( only HS and L-sit)

- WOD: three rounds of Ring Strength plus finishers as written above)

- HS Press Work:

-Some HeS work

- 2 box Pike HeS: 2 x 5

- 1 box straddle HeS: 2 x 5

- Standard Stretch

12/04/11

WOD 110404 - Dynamic Legs

Complete four rounds:

40’ Senders

8 Box jumps (4 boxes)

4 Depth Jumps (4 boxes)

12 Squat Jumps

Finish the workout with 2x30 seconds Weighted Pike Stretch

- Standard Wup

- FSP: stan

- WOD (no senders). Ido Squat work as wup. 4 rds completed

Dips: norm: 1 x 5

Partial Russian Dips: 2 x 5

Pullups: Regular: 3 x 4

Chins: 1 x4

Chins with L-sit: 2 x 3, 2

Notes on pullups: emphasis on scap retraction and depression

pullups done on thick PB

supersetted with dips with 30 - 45s rest / set

Standard Stretch

13/04/11 - Rest

14/04/11

WOD 110407 ( cycle restarted to be one week behind) - Embedded

Complete 3 sets of each:

1 Embedded XR L-sit (scaled to 15s l-sit low) + 5 Roeslers (5 negative mu - for 1st set, only till bottom part of transition for 2nd and 3rd sets) + Neg Rev MU

1 Embedded BL (15s tuck) + 5 Tempo Tempo 5 Curl-ups

1 Embedded FL (15s tuck) + 6 Tempo Tempo Single Leg HLL (8 pike compression)

Finish the workout with 10 Bridge Wall Walks

Standard Wup + 4 xx 33s S2W Hs

FSP (included in WOD)

3 Rounds of WOD completed

Bridge WW: 10 -ves

Wall Xtensions: 2 x 5 - with partner pushing hands

Standard Stretch

- PB swings

- 7 Skin the cat ( not in the same set)

- Some trampoline work

15-17/04/11 - Visits

18/04/11

WOD 110412 - Handstand

Perform:

1x10 Cast Wall Walks (3,3,3,1)

Some HeS work

1x5 Pike Box Press HS (freestanding 2 box)

1x10 Straddle Box Press HS (freestanding 1 box - 2 x 5)

12 cycles of XR Strap HS (6 Cycles of 30s Wall HS - had to leave)

Standard wup

Standard FSP ( no HS)

WOD as above

Jefferson Curls: 2,3,2,2 w/ 20k bar between sets

Finish with 2x10 Knee wrist pushups

No stretch

19/04/11

WOD 110411 - Max Legs

Perform the following:

Note: complete all sets then move on

3x5 GHR (GHR half)

3x10 Weighted SLS (rolling deck squats)

3x60m Backward Sled Sprint (2 x 60s Shuttle Run)

Finish with 60 seconds total aggregate work of a straddle L variation. (not working yet)

Standard wup

FSP

WOD: as above

Dips: norm: 1 x 5

Partial Russian Dips: 2 x 5

Pullups: Regular: 2 x 4

Chins: 2 x4

Chins with L-sit: 2 x 3 (still pulling more with right than left)

Notes on pullups: emphasis on scap retraction and depression

pullups done on thick PB

supersetted with dips with 30 - 45s rest / set

Standard Stretch + Bridge hold ( embedded -pushing up into bridge with momentum) + PB Swings : 2

20/04/11 - Rest

21/04/11

WOD 110414 - Dynamic Pull

Complete four rounds:

3-20m wind sprints ( dint really understand this so just did 20m sprint)

5 Front Pulls ( tuck)

10 FL Rows (XR Rows)

15’ Cirque (Ropeclimb with lots of help from feet)

3:30 rest/set

-Standard Wup + 2 xx 33s HS

- FSP standard

- WOD: only 3 rounds completed

Finished with a quick stretch and 2 x 30s GH

22/04 - 01/05 AWAY on hols

02/05/11

WOD 110426 - Rings

Perform the following:

3 sets of; MU, L-sit press shoulder stand, roll fwd into a MU to a shoulder stand, press up to HS, negative Reverse MU down to an inverted hang, Reverse Crank, Crank (Scaled to Basic Ring Strength 1 - 1MU, Inverted Hang, 10s flat tuck BL, GH, Skin the cat up, 10s Flat tuck) 4min rest between sets

5x15 seconds FL (L-sit hang)

5x15 seconds XR Strap HS (Ring Support)

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

- Standard WUP + 4 x 33s HS S2W

- FSP ( only HS and L-sit)

- WOD: three rounds of Ring Strength plus finishers as written above)

- Noticed that Im doing very little horizontal pulling and pushing:

- 2 x 7 XR Pushups

- 2 x 6 Elevated Row ( very weak in these)

- Standard Stretch + Bridge

Extras:

PB Swings: 3 x 30s

Squat Hold: 2 x 1min hold

Jefferson Hols @20k 2 x 5

Pike compression: 2 x 5

2 x 5 wall extensions

03/05/11

WOD 110425 - Push

Complete four rounds:

2 Cast Wall Walks

3 XR HSPU (Wall HES -ve)

2 Cast Wall Walks

5 XR Dips to L-sit ( 5 PB Dips to l-sit slant)

2 Cast Wall Walks

7 Triple Clap Pushups ( Round 1+2:7 single clap pushups, round 3: 4 clap,3 norm, rd 4: 7 normal)

Finish with 2x10 Wrist Pushups (on knees)

- Standard wup

- FSP ( no l-sit, l-sit hand or HS) - 4 x 18s BL Tuck

- 3min rest -

WOD: Four rounds ( taking about 6mins each) with 5 min rest between sets

Pullups: 1 x5

Chinups: 1 x 5 - Just to keep them ticking over

Standard Stretch + 1 in bottom hold squat

Right - that was a lot! If anybody has any criticism or feedback please get back to me!

04/05/11 - Rest, some tennis ball soft tissue work, played about with some locomotion conditioning from Ido's site (Duck, horse and lizard walk)

05/05/11

WOD 110428 - Embedded

Complete 3 sets of each:

1 Embedded XR L-sit (PB low) + 5 Tempo Under-grip Korean Dips (Russian dips with RD part done as a negative only with full normal dip)

1 Embedded BL (Flat tuck) + 5 Tempo Back Lever Curls (inverted chin up)

1 Embedded FL(L-sit hang) + 6 Tempo Single Leg HLL (HLL half)

Statics held for 10s.

Finish the workout with 10 Bridge Wall Walks

- Standard Wup

- FSP: only 4 x 33s HS S2W: need to start to increase the volume on my handstand work.

- MU: 2 x 1 felt like i hadnt done them in a while.

WOD: as above, completed in a giant set (ie each exercise after each other) with 2 min rest between each giant set.

HS Press work:

- HeS work

- 1 box Pike HeS: 2 x 5

- 1 box straddle HeS 2 x 5

Starting to become quite difficult especially on back - stay here for a bit.

Jefferson Curls: 2 x 8 @ 20k

10 x 1 Full Bridge Wall Walks. First time doing these - werent too pretty but had to start somewhere!!

Quick stretch (Standard minus pike, ankle, quads) - still feeling sore from tuesday's stretch. will go for it tomorrow.

Finished with 20m Duck Walk and 10m Lizard Walk

06/05/11

WOD 110429 - Dynamic Pull

Complete four rounds:

60 sec Shuttle Run

10 – Front Pulls

5 – Wide Grip Pull-ups in L-sit

1 – 15’ Cirque

- Stand wup + 2 x 33s HS (trying to get them to be more freestanding)

- FSP: as usual except no L-sit hang because of all the pulling!

- WOD:

Only did 2 sets(was feling very tired): - 60 sec Shuttle Run

- (8+2) 1st rd, (6+4) 2 nd round tuck front pulls

- 5 Pullups

- Rope climb with leg assistance

- Standard Stretch (finding it difficult to stretch after every training session might just structure it as two hard stretching session which Im sure I can handle) + 2 x 5 Wallextensions.

07/05/11 - Rest

08/05/11 - Soft Tissue Work with hockey ball:

- rotator cuff

- pecs

- lats

- triceps

- posterior shoulder

- massaged forearms and neck. wasnt too sure how to do this so any tips would be recommended.

- massaged lats with fingers

- ball again with sole of feet

- calves and peroneals

09/05/11

WOD 110502: - Max Legs

Perform 3 rounds of:

30m Sled Sprint (pulling 30m 70 kg weight trolley)

10 Weighted Killers (16 Killers - need to find a way of loading these)

5 Natural GHR (5 NLC assisted - difficult to find anybody heavy enough to hold me down!)

Finish the workout with 60 seconds total aggregate work of a straddle L variation. (Havent started that yet so subsituted 3 x 10 Hip Extensions)

This workout should be performed as a modified giant set. To this end perform the sled sprint then rest 60 sec, perform the killers then rest 60sec, finally perform the Natural GHR and then rest 5 minutes before beginning the next modified giant set.

- Standard wup + 4 x 34s S2W HS

- FSP. Tested BL and found BL Tuck Max was 56s. Think Ill run one more cycle of BL tuck at 2 x 30s tuck before moving on to flat tuck.

- MU: 6 reps. Need to try to keep my hands in narrow. trying to progress too quickly (not intentionally)

- WOD: As above

- Standard good stretch

Finished with:

- 20m Duck Walk

- 10m Horse Walk

- 1 x 30s GH

- 2 x8 Cuban Press @ 20k with a barbell.

- 5 Pushups into Bridge

- 2 x 5 Birdogs (middle back hurting a bit)

Hey IRT, cool progress you've got going on here, exciting to see another baby beginner like me! I'll keep checking your log to see how your getting along. And you've got a couple of scaling down for WoD progressions I didn't think of, so I'm gunna try them out when they come up next, so thanks for sharing!

Cheers Jaylene!

10/05/11

- Wup

- FSP (update after testing yesterday BL tuck is now 2 x 28s) No HS in FSP or Wup.

WOD 110503 - Handstand

Perform:

- 1x10 Cast Wall Walks (managed to do ten in one go here somewhow! Needed to stop and take several deep breaths between reps from number 5-6 though. NB: form was sloppy sometimes with arms in front of shoulders and wrists only getting about 10 inches from the wall at the top - something to work on!)

- 1x5 Pike Box Press HeS (1 box)

- 1x10 Straddle Box Press HeS (7 (mostly uninterrupted but fell a few times), 45s, 3)

All the Press work was doing freestanding.

- Walking HSPU Ladders: 3 x (2 Box HeSPu, 6 Wall Runs, 2 -ve HeSPU, 6 Wall Runs. Breather and then reversed)

I know I should have done 5 but I was dead!

-Finish with 2x10 Wrist Pushups (on Knees)

WOD in total took about 55 -58 mins!!

- Pullups: 2 x5.

- Chinups: 2 x5

- Wall Extensions: 2 x5

Good Workout. Will sleep like a baby tonight!!

11/05/11

So just a quick mobility session to get the blood flowing.

Hockey Ball work on:

- calves

- pecs

- lats

- tried to do triceps couldnt really reach them v well

Mobility Exercises:

- Ex. 2 - 10 curls, Ex. 4 8/side, Ex. 5 10/side from this link http://stronglifts.com/how-to-improve-y ... -mobility/

- Cats and Dogs back exercise

- 8 x (Leg Swings, side-to-side leg swings)/leg from http://stronglifts.com/7-dynamic-stretc ... -mobility/

- 10 BW Squats

Nothing too tough - just try to get some blood to the muscles before tomorrow.

12/05/11 Absolutely great workout - buzzing!

WOD 110505 - Dynamic Legs

Complete four rounds:

60 sec Shuttle Run

5 Box Jumps (4 boxes)

20m Squat Jumps

5 Depth Jumps (5 boxes)

Finish the workout with 2x30 seconds Weighted Pike Stretch (did 4x30s)

- Standard wup + 4 x 34s HS (starting to take my feet off the wall - need to improve HS fast!)

- FSP. Note: BL much easier on rings than on PB bars - do on bars from now on.

- Pushups: 2 x 20

- XR Rows Rows: 2 x 8 (nipples to hands - aka full range)

- Skin the cat (front pull tuck, Inverted Hang, Inverted Pike, Bottom German Hang hold, pull back up in pike, IH, down - 1 rep) : 4 x 2

- WOD: Four rounds with about 3 mins rest between rounds.

- Standard Stretch + 2 x 5 Wall Extensions

20m Duck Walk

Pike & straddle stretches on stall bars

4 x 2 Pushup into bridge

Held a few Wall HS

Great Workout all in all - cheers coach!

Friday 13/05/11

WOD 110506 - Rings

Complete the following:

3 sets of MU, L-sit press shoulder stand, 2 XR HSPU, negative Reverse MU down to an inverted hang, 2 slow Negative Front Pulls, 2 slow Negative Back Pulls

Scaled back to Basic Ring Strength 1 containing:

- 2 Narrow MU with little to no kipping

- Inverted Hang

- Inverted Pike

- 10s Tuck/ Flat Tuck BL

- German Hang

- Inverted Hang

- 10s FL tuck

NB: 1st round pulled back up from GH, on rounds 2 + 3 couldnt so I let go of the rings and jumped up into an IH before doing the FL.

4 mins rest between each set

5x15 seconds FL (tuck)

5x15 seconds XR Strap HS (Ring Support)

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

What I did:

- Standard WUp + 4 x 33s HS (focusing on getting feet off wall as much as possible)

- FSP: no BL or FL prep work. Just did: 2 x 25s L-sit tuck; 2 x 34s HS

- WOD: 3 rounds as above. Forgot the wall extensions.

- 2 x 5 HeS Pike Press (no box)

- NO STRETCHING: only stretching twice a week at the moment (MON + THUR) and doing soft tissue work on Wednesday and one day over the weekend. Will keep with this until my body adapts and then possibly introduce another if my flexibility isnt what I want it to be.

Saturday 14/05/11: Hangover

Similar to 11/05

So just a quick mobility session to get the blood flowing.

Hockey Ball work on:

- soles of feet

- calves

- around hip (not sure where to do it there)

- pecs

- lats

- forearms

- massaged upper legs (quads side only) with ball.

Mobility Exercises:

- Ex. 2 - 10 curls, Ex. 4 8/side, Ex. 5 10/side from this link http://stronglifts.com/how-to-improve-y ... -mobility/

- Cats and Dogs back exercise

- 8 x (Leg Swings, side-to-side leg swings)/leg from http://stronglifts.com/7-dynamic-stretc ... -mobility/

- 10 BW Squats

Nothing too tough - just try to get some blood to the muscles before tomorrow.

16/05/11 - Wasn't very great but decided to struggle on to complete this WOD. Felt better afterwards.

WOD 110509: - Embedded

Complete 3 sets of each:

1 Embedded BL (Tuck 360 pull to 15s Flat tuck BL) + 6 Tempo Assisted OAC (3 each arm) (1st round: 6 L-sit chins, 2nd + 3rd round: 4 L-sit, 2 normal)

1 Embedded PL (15s PB L-sit low) + 5 Tempo XR Bulgarian HSPU w/ straps (HeSPU box)

1 Embedded FL (Lower from IH to 15s tuck) + 5 Tempo Body Levers (HLL half)

Finish the workout with 10 Bridge Wall Walks (10 x 1)

- Standard wup + 4 x 35s HS: trying to increase HS holds every week by 1 second: should be very manageable I think. HS holds are becoming much more free-standing but I fell down from each one; not a lack of strength, just a lack of balance.

- WOD: done in the following order: BL then chins then PL etc.

NOTES: - 10s rest between FSP and FBE

- 30 - 60s rest between groups

- 2 mins rest between giant set

- Standard Stretch. Coupled 4 x 30s Weighted Pike Stretch (very good stretch, gonna try it for my straddle as well) with the BWW. Also did: - 2 x 30s German Hang

- 30m Duck Walk

- 1 min Squat hold

- 10x Ido Soleus Stretch (from Squat routine)

Did some press work at the end:

- first set: no box; trying to keep back against wall but it left: 1 x 5

- second set: 1 box; placed head much closer, back on the wall from the beginning not just touching on the descent - much more difficult, especially abdominal compression. did 2,2,1 with 1 box.

Right guys I have a few questions:

1. When performing a headstand press should the back remain in contact with the wall at all times from the beginning of the rep until the rep has been finished. I get the impression that this is what I should do because it is a lot more difficult this way!!

2. Is it ok to lean back when doing L-sit chins? Is it almost required?

3. When performing Russian Dips, is it possible to get out of the bottom without using any momentum. I appreciate that this momentum should be minimised but is it possible to remove it altogether?

Didnt do WOD 110510 today - feeling a little bit under the weather. Might do it tomorrow or just get back on it Thursday.

18/05/11

Did Tuesday's WOD today: wasnt feeling well yesterday.

WOD 110510: - Push

Complete four rounds:

2 L-sit (low/normal - 3s hold) press to Tuck PL (low tuck planche 3s)

7 Germans (7 clapping pushups)

2 L-sit press to Tuck PL (as above)

5 Russian Dips (partials - very nearly reaching the bottom now)

2 L-sit press to Tuck PL (as above)

3 Hopping HeSPU (1st round tried Wall HS hops, 2nd 3rd and 4th rd 5 explosive incline pushups)

Finish with 2x10 Wrist Pushups (knees)

- standard wup

- 2 x 8 XR rows

- FSP (no L-sit, otherwise normal)

- WOD: 4 rounds with 30s rest between exercises and 2:30 between rounds.

- SLS box (2 boxes) :3 x 5/leg

- PLanche lean: 2 x 30s

- POsterior shoulders sore after BL work monday: did some hockey ball work.

19/05/11

WOD 110512: - Max Legs

Perform 3 rounds of the following:

5 GHR - scaled to NLC

10 Overhead Lunges - weight from the gym dissapeared to grabbed what i could, maybe had 8kg

20m Backward Sled Sprint - weight stand dissapeared so pushed around the big mats but wasnt really enough.

Finish the workout with 3x10 Hip Extensions.

- Standard Wup

- FSP (full - good) + 3 x 35s HS

- MU: 8 x 1 little to no kipping

- WOD: as above. 1 min between exercises; around 3 mins between rounds. I need to solve this problem with weights...

- Standard Stretch + 4 x Bridge

21/05/11

WOD 110513 - Handstand

Perform:

1x10 Cast Wall Walks

1x5 Pike Box Press HS

1x10 Straddle Box Press HS

12 cycles of XR Strap HS

Finish with 2x10 Wrist Pushups

- Standard Warmup

- FSP (did 2 x 35 HS before I realised that I had 12 to do at the end!! Only 3 x L-sit hang.)

- WOD:

- CWW: 10 with several breaths between each rep after about number 3. Pleased with my technique this time; got my hands within at most 6 inches of the wall and kept my hands beneath my shoulders more than before.

- 5 min rest

- Some flexibiltiy exercises

- Pike Hes: started off with 1 box - couldnt do it, same for 2 box.

3 box: 3 reps + 2 negatives. Only then could I keep my back completely to the wall for the entire rep. Bit tough to swallow my pride but itll do me good in the long term.

- Straddle HeS: 3 box - 10 reps uninterrupted. 2 boxes next time.

- 12 cycles of 30s Wall HS and 45s rest. Pleased with the amount of freestanding in HS and feeling like Im progressing nicely.

- Knee Wrist Pushups: 2 x 10

- Pike Compression + Straddle Compression: 2 x 8 of each

- Played around with some elbow lever.

- Wall Extensions 3 x3 - so tough!!!!

- Rope Climb: 2 times

- Shoulder Stabilisation a la Ido

Feeling some progress and very well motivated atm. Gonna test the basics start of next week. Need to test FSP as well but get the basics out of the way first.

23/05/11

WOD 110516 - Dynamic Pull

Complete four rounds:

2 – Front Pulls (tuck)

1 – 15’ Cirque (with feet support but all pulling from hands)

2 – Front Pulls (tuck)

5 – FL Pulls (tuck)

2 – Front Pulls (tuck)

3 – Wide Grip Pull-ups in L-sit (L-sit chins)

NB: Changed Order.

Rest: 30s between each exercise; 3 mins between rounds.

WUP: Testing max holds: Hollow: 50s max hold

Arch, Chin Hang, PB Support, Reverse Plank: easy 1 min hold.

These new times will now be incorporated into my warmup. I will do 2 x 30s arch holds until I reach a maximum of 1 min hold.

FSP: as normal + 2 additional x 36s HS (total 6) (note 1s increase this week again)

WOD: Four rounds. This was a shock to the system - showed how much work I still need to do.

1st round: as above

2nd round: FL Pulls: 3 full, 2 negative

Pullups: 2 L-sit chins, one negative

3rd round: FL Pulls: 2 full, 3 negative

Pullups: 1.5 L-sit chins, 1.5 negative

4th round: FL Pulls: 5 negative

Pullups: 1.5 L-sit chins, 1.5 negative

Not a great performance, need to do more chin work. Absolutely amazed by the strength and work capacity of those who can do this as prescribed.

XR Pusups: 2 x8

- Standard Stretch + 20m Duck walk, pike stall bar flexibility, bridge (4 x 2), 1 min Squat Hold.

24/05/11 - Embedded

Right had no access to rings today so instead of doing WOD 110517, did WOD 110519

Complete 3 sets each:

1 Embedded BL (PB flat tuck) + 5 Tempo FL Rows (elevated rope rows)

1 Embedded XR L-sit (PB L-sit low) + 5 Tempo Wall Pushups (Floor PPP)

1 Embedded FL (Front pull to tuck) + 5 Tempo HLL (about 1/2 to 3/4 of the way up)

Finish the workout with 10 Bridge Wall Walks

NOTES: - statics held for 15s.

- 10-20s between FSP and FBE. 1:30 rest between giant sets.

- Prescribed tempo was forgotten

WORKOUT:

- Standard Warmup (note changes made yesterday - no hollow today) + 3 x 36s HS

- 2 x 10 Pushups

- No FSP

- WOD: Jumping straight into flat tuck BL caused a large strain on elbows. need to warm up next time.

FInished with a superset of the three following with 30 - 45s rest between exercise

- BWW: 5 x 2 (full - starting to get to grips with these and the need to keep a strong arch in back)

- Box (2 boxes) SLS: 3 x 5/leg [soleus stretch x 10 done before to warm up ankles). Need to stop sitting on the bench and start just touching and then going back up.

- Dips: 1 x 5; Russian Dips (Partial): 3 x 5

Finished with some quick press work:

- Pike 3 box: 1 x 5 STAY!

- Straddle 2 box: 1 x 5

Still unsure about the technique with presses - will research tomorrow time permitting.

Cruising along nicely here IRT... 8) are your elbows ok, didn't tweak 'em too bad?

Jaylene said:

Cruising along nicely here IRT... 8) are your elbows ok, didn't tweak 'em too bad?

Cheers buddy, yea things arent going too badly and the elbows are feeling fine. Couple of the recent WODs put my in my place and showed my how much work Ive still go to do, but I guess its a good thing I'm enjoying the journey! Feel as if Ive progressed quite nicely since properly starting the WODs around a month ago.

How are things coming along your end?

I'm travelling along quite well, ta much! Finding that my work capacity has picked up over the last week and a half, not struggling like I did with the first lot of WoDs. And yeah, know what you mean with the WoDs being a bit of an ego crusher. Although since doing them seriously, I have made more progress than I could or ever did by myself. So let that be an endorsement from two baby noobies to all those other potential noobies out there. Do what Coach says, then do the sweating bit, and the rest looks after itself!

Jaylene said:

I'm travelling along quite well, ta much! Finding that my work capacity has picked up over the last week and a half, not struggling like I did with the first lot of WoDs. And yeah, know what you mean with the WoDs being a bit of an ego crusher. Although since doing them seriously, I have made more progress than I could or ever did by myself. So let that be an endorsement from two baby noobies to all those other potential noobies out there. Do what Coach says, then do the sweating bit, and the rest looks after itself!

You're right. I'm glad I've changed to the WODs - feel like Im training at a much higher intensity atm. Plus, its nice to have a plan when you get into the gym; otherwise, when motivation is low, you can end up doing nothing!!

OK been busy so now updating the log.

26/05/11 - Ring Strength

WOD 110517

Some complicated ring strength series ---> scaled to

Basic Ring Strength 1

5x15 seconds FL (tuck)

5x15 seconds XR Strap HS (Ring support)

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

- Standard wup + 5 x 36s HS

- FSP: only 2 x 25s L-sit tuck

- Skin the cat: 3, 2 (IH to IP to GH and pull back up - 1 rep)

- WOD: 3 x - 2 MU

- Inverted Pike

- Inverted Hang

- 5s Flat tuck (shouldve held it longer)

- German Hang

- Tuck pull up to IH

- 3s Tuck FL

NB: - only 1 muscle-up completed in 3rd set.

- 4 mins rest per set

Extras as required

Wall Extensions: 6 x 3, 2 - So TOUGH!