IRT's training log

27/05/11

WOD 110520 - Dynamic Legs

Complete four rounds:

40’ Senders

8 Box Jumps (4 boxes)

4 Depth Jumps (5 boxes)

12 Jumping Single Leg Deck Squats (Jumping deck squats)

Finish the workout with 2x60 seconds of Seated Toe Point Stretch. (forgot this)

Rest 2-3 mins between sets

-Standard wup + 3 x 36s HS

-FSP: full

WOD: four rounds with 2:30 rest between rounds. First time with senders- great fun!

- Pullups: 5 x 5

- Chinups: 1 x5, with L-sit: 5 x 3 Plenty of rest between sets for these

- Warm up flexibility work for Press: Straddle & Pike

- Press Work

- HeS Pike (3 boxes): 2 x 5

- HeS Pike (2 boxes): 1 x 2 - Tough, not quite ready

- HeS Straddle (2 boxes): 1 x 4

Left it there, forearms + wrists tired.

- Standard Stretch + Stall leg flexibility + Bridge (2 x 2) wrists were bothering me a little + HLL: 2 x 5 + Wall extensions: 3 x 3

Comments:

- Progressing well. Feel quite tired these days so might be in need of a rest week. For the time being, I am going to push on because I know I will have a few busy weeks ahead of me when I might not be able to train 4 x/ week.

- Will not be adding a second onto HS next week just to be sure.

Updates:

Since 10/05/11 my FSP programme has been:

-L-sit hang: 4 x 12s

- BL tuck: 2 x 28s

- L-sit tuck 2 x 25s

- HS (S2W): see log, have been adding 1s per week which until now has been fine.

It is now time to test my maxes once again.

Warmup: Chin hang, PB support, arch and reverse planck are now all 1 min long holds. Hollow is still 2 x 26s - should reach 1 min hold soon I hope.

- Standard Stretch has now become:

- Pike & Straddle

- Warrior 1min/leg

- Quads & Ankles

- Pancake

- Stall bars - shoulders & lats

-Ankle mob - 20 / leg/ way

-Stall leg flexibility

-Bridge Holds

- HLL (active flexibility)

-Wall extensions: Im so bad at these Ive decided to do a few after every workout.

Still on the 2 times a week stretching workout. Coming along nicely - I think I would like to add another day soon but dont think Im ready to train flexibility on two consecutive days. Might do some work on it on the weekend or one of my off days.

Soft tissue work (all done with hockey ball unless otherwise stated) will include:

Upper Body:

- Psoas

- Erectors (two tennis balls taped together)

- Pecs

- Rotator Cuff

- Lats

Lower Body

- Feet

- Peroneals

- Calves

- ITB (lateral leg above knee)

- TFL

- Glute Med

- Hip Rotators

Resources:

- http://laurensfitness.com/2008/02/29/te ... pper-body/

- http://forum.idoportal.com/viewtopic.php?f=1&t=101

- Stronglifts.com

For the most, just trying to move about until I find trigger points.

30/05/11

WOD 110523 - Max Legs

Perform the following:

3x5 GHR (NLC)

3x10 Weighted SLS (2 boxes)

3x5 HeS RLL (1st & 3rd set - 3 boxes, 2nd set- 2 boxes)

Finish with 60 seconds total aggregate work of a straddle L variation. (3 x 10 leg extensions) Maybe some people will disagree with me here, but I'd rather focus on one thing rather than changing all the time. Plus, I havent started training for straddle L yet.

- Standard WUp + 4 x 36s HS

- FSP Testing

- L-sit tuck: 55-60s -> Move on, to test max on next progression next time.

- L-sit hang: 30s --> new will be 4 x 15s.

BL and HS not changed. BL tuck: 2 x 28s. HS: 2 x 36s (will keep on trying to increase time by 1s per week)

- XR Rows: 3 x 8 & XR Pushups : 3 x 8

WOD: 3 rounds with 1 min between exercises and 5:00 between rounds.

Notes: changes to what's written above. NLCs: no assistance for the 1st set then hands assistance for the 2nd and 3rd set for half of the reps.

In the 5:00 rests between each round did:

- Dips: 1 x 5

-Russian Dips (Partial): 2 x 5 - Getting really close now.

- Pullups: 3 x 5

- Chinups: 1 x 5

- +L-sit: 2 x 4

Finish with: 3 x 10 Leg Extensions and 2 x 30s German Hang.

Was meaning to stretch today but legs were still quite sore. Due to fatigue and a lot of uni work, I think I will only train twice this week - a bit of a rest week.

31/05/11

As mentioned above, no WOD today feeling tired + work.

Did some soft tissue work as above and standard stretch minus some stuff i needed gym equipment for.

02/06/11

Between last soft tissue work session did nothing but work and rest.

Tonight I did some soft tissue work and the Pain Free Maintenance Workout.

Gymnastics tomorrow - cant wait. Body needs to do some work again!

03/06/11

So took it easy this week so had a range of WODs to choose between. Chose:

WOD 110526 - Push

Complete four rounds:

2 Cast Wall Walks

3 XR HSPU (Negative - getting slower)

2 Cast Wall Walks

5 XR Bulgarian Dips (Russian Dips - very nearly there)

2 Cast Wall Walks

7 XR PPP (XR pushups)

Finish with 2x10 Wrist Pushups

- Standard Wup + 3 x 36s HS

- FSP: PB Slant L-sit max:22s Very nearly horizontal. Otherwise normal FSP without HS.

- WOD: four rounds. 30s between exercsies, 3 mins between rounds.

Notes: XR Pushups: might have been using straps to support myself meaning that not all the weight was borne on my arms. Something to avoid next time.

Russian Dips: Really close to getting these!

Standard Stretch + 30m Duck Walk

- Finished with 12 pullups (max 1 set - might have been able to do a few more but grip gave)

Good workout. Was tough - both physically and mentally. Was tired at the end of this rest week (?) because of a lot of work during the week. Even though, glad I did it. Nobody always feels like going to train - you just gotta do it.

Good explanation: http://stronglifts.com/do-you-listen-to-your-body/

OK so after a relaxing week was very ready to get back into it. Still not sure how much time Ill have on my hands to workout these days but gonna do my best even if they are shorter sessions or cutting it back to fewer sessions per week. Anyways...

06/06/10

WOD 110530 - Embedded

Complete 3 sets each:

1 Embedded PL (L-sit slant) + 5 Tempo MU (jump up to bottom dip hold, press up, rings turned out hold then30s negatives)

1 Embedded BL(front pull to flat tuck) + 5 Tempo HeS RLL

1 Embedded FL (front pull to tuck) + 5 Tempo L-sit Lifts (HLL)

Finish the workout with 10 Bridge Wall Walks

Notes

Choose a body position for the embedded static strength variation that allows you to hold the position for 15 seconds per rep.

Rest 10-20 seconds between the embedded static and the subsequent exercise. Rested 2 minutes in between giant sets.

- Standard wup + 4 x 36s HS

- No FSP

- WOD: 1st group: last few -ve MU in 2nd and 3rd set werent 30s more like 15s.

2nd group: HeS: 1st set: 2 boxes; 2nd and 3rd set: 1 box but 3rd set was a little sloppy

3rd group: I am stronger than a 15s tuck FL - move on next time.

- Finished with 5 x 2 BWW - coming along nicely. quite a fan of these.

- Standard Stretch

07/06/11

WOD 110531 - dynamic pull

Complete four rounds:

2 – Front Pulls (tuck)

5 – FL Rows (rope feet supported rows)

2 – Front Pulls (tuck)

3 – FL Pulls (3 L-sit chins)

2 – Front Pulls (tuck)

1 – 15’ Cirque (5 Pullups)

Rest 30s between exercises and 3 mins between rounds.

- Standard wup + 8 x 36s HS

- Normal FSP (but no HS) with new L-sit: 4 x 11s L-sit slant

- WOD: 1st round: as above

2nd, 3rd and 4th round: 8 feet supported rows

3rd round: last 2 pullups were negatives

4th round: L-sit chins 2 .5, 2.5 Pullups

Finished with:

- Ido scapular stabilisation

- cuban press: 8k x 10, 4k x 10 - Left shoulder extl rotator seems to be quite weak: something to work on.

- Planche lean: 2 x 30s

Comments: not the best substitutions here but had to work with what I had. Rows are becoming quite easy so its time to step these up.

Twice per week flexibility work is becoming quite easy. Think its time to add in another day - might do saturday.

Due to some committments, had to do things a little differently this week having 2 days rest mid-week as opposed to the weekend. But no biggy.. anyways

10/06/11

WOD 110602 - Max Legs

3x10 Weighted SLS (2 boxes)

3x5 NLC (some hands used in 2nd and 3rd set)

3x60m Sled Sprint (Pulling trolley with big mats - quite a good substitution)

Finish the workout with 3x10 Hip Extensions. (forgot these)

- Standard wup + 2 x 36s HS

finding the 60s arch a lot more difficult on the shoulders these days - flexibility issue?

- FSP: full, last L-sit hang was low.

- MU(no kip): 3 x 1 Really just greasing the groove here. Going to try to do 3 of these before every warmup as suggested by Slizz

- XR pusuhups: 1 x 7, 1 x 9 (between 1st and 2nd set of WOD), 1 x 8 (between 2nd and 3rd set of WOD)

- WOD as above with 1 min between exercises and 5 mins big rest

- Finished with:

Pullups: 1 x 5

Chiins: 1 x 5

L-sit Chins: 1 x 5

Dips: 1 x 5

RD (partials - nearly there!): 1 x 5, 1 x 3

Did these as a circuit alternating between dips or pullup with 30-45s rest. Couldve done more but got chucked out of gym!!

- Standard Stretch

11/06/11 - tough workout

WOD 110603 - Handstand

Perform:

1x10 Cast Wall Walks

1x5 Pike Box Press HS

1x10 Straddle Box Press HS

Walking HSPU Ladders

Finish with 2x10 Wrist Pushups

- Standard wup

- Full FSP (including 4 x 36s HS)

- MU: 3 x 1 no kip

- Flexibility work for press

- WOD:

- CWW feeling tough this time but form was solid.

- Pike HeS done with 1 box (felt good - can probably do off floor now when not training this in WOD) 1 x 5

- Straddle Hes 2 box: 1 x 10 - need to improve active flex here.

- Ladders: forgot what coach had said so did:

- 2 box HeS

- 30s Wall HS

- 2 negative HeS

- 30s Wall HS

- rest 1:30 and then reverse - this was one cycle. Did 3 with 1:30s again at beginning (ie sets of what I wrote with 1:30 rest between - did 6 sets of that)

- Finished with: 2 x 30s GH, Ido Scap Stabilization, Cuban Press ( 2 x 8 @ 4k) and 3 x 5 Wall Extensions (coming along nicely)

12 - Rest

13/06/11

WOD 110606 - Dynamic Legs

Complete four rounds:

40’ Senders

12 Jumping Single Leg Deck Squats (Jumping deck squats)

8 Box Jumps (4 boxes)

4 Depth Jumps (5 boxes)

Finish the workout with 2x30 seconds Weighted Pike Stretch

notes:

1) Move immediately from the Senders to the Jumping Single Leg Deck Squats, rest 30 sec and the move on to the Box Jumps, rest 30 sec and then finish with the Depth Jumps.

2) You may rest 2-3 minutes between rounds.

- Standard wup + some things from pain free + 4 x 36s HS

- Full FSP

- MU: 3 x 1

- WOD: 1st rd did 8 box jumps - these were too easy but I couldnt do 5 boxes. Did 10 box jumps in remaining sets.

- Standard Stretch

- Dips: 1 x 5

- Pullups: 1 x 5, L-sit pullups: 1 x 3

- HeS pike press (1 box): 3 x 3 (good form with head close to wall and back and hips staying vertical over head)

14/06/11

Due to some gym issues had to switch things around here so did:

WOD 110609: Embedded

Complete 3 sets of each:

1st group: 1 Embedded BL (flat tuck) + 5 Tempo Yewkis (TEMPO Bar elevated rows)

2nd group: 1 Embedded L-sit (slant) + 5 Chest Roll to PL (Korean Dips)

3rd group: 1 Embedded FL (2 fl tuck pulls + 15s tuck hold) + 6 Tempo Single Leg HLL (two legs TEMPO HLL)

Finish the workout with 10 Bridge Wall Walks

NOTES: Static Positions held for 15s, Tempo 214.

- Standard wup + 4 x 36s HS

- NO FSP

- GH: 1 x 15s

- Pushups: 2 x 20

WOD: 1 st group: can feel arms tingling when approaching 15s on BL

2nd group: arms kept vertical for L-sit.

Russian Dips: arms touched the bar briefly with 3 full rd 1st set, 2 on the second and 3 -ves on the third set. Otherwise sets consisted of normal dips to make up the 5 required reps.

3rd group: as above

1:30 rest between each set.

Finished with: 5 x 2 BWW

Pullups: 5, Chinups:5,

Wall Extensions: 3 x 5

Planche leans: 2 x 30s

Cuban Press: 2 x 6 @4k

Ido Scap Stabilisation

15-Rest

16/06/11

WOD 110607 - Rings

Perform the following:

3 sets of Basic Ring Strength 3 (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 + few handstands (no notes taken today)

- Soft tissue work: rotator cuff and lats.

- FSP: L-sit plus more HS

- GH: 1 x 15s

- WOD: 2 MU (no kip) to Support (rings turned out), 5s flat tuck BL - GH - tuck up to IH - 5s flat tuck - GH- tuck up to IH - 5s tuck/flat tuck FL

- Finished with finishers as above.

- 2 x Ropeclimb ( first was very good with only a little assistance from the legs)

- STANDARD Stretch

COMMENTS: feeling really strong these days and have loads of energy. Today had a really big desire just to get into the gym and destroy myself. Progressing well. After reading some comments on the wall extension thread by Coach Sommer, now going to implement soft tissue work for Rotator Cuff + Wall Extensions (starting on floor) at least once a day until the situation improves.

Alright been busy with Uni so havent had much time to train or log. This is what Ive done in the past week.

18/06/11

WOD 110610:

Complete four rounds:

2 L-sit press to Tuck PL (3s L-sit - 2 x 2 box HeS RLL (1 box in rounds 3 & 4)

3 XR HSPU (Negative HeS)

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

5 XR Dips to L-sit (Negative Russian Dips + going up part of normal dips)

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

7 Triple Clap Pushups (7-8 clap pushups + 8-7 Normall pushups to give 15 total reps)

Finish with 2x10 Wrist Pushups

- Standard Wup

- FSP: only BL and a few L-sit hang sets.

- WOD: 30s between sets and 3 sets between big sets.

- Felt good.

Then spent the entire week working flat out.

24/06/11 - Rings

Not sure what the WOD was but just played about on the rings. First time I had used the Xtreme Rings in a while- had difficulty maintaining my false grip (ring diameter is greater - not sure how this would affect my false grip) and found that they shook more (the hanging distance of the rings was smaller) - Has anybody experienced this before.

Anyway did 3 x Basic Ring Strength plus 3 sets of the finishers (standard). Did a few MU and a few pullups and dips combo. BL was flat tuck going down and 5s hold and then tuck on the way up. Felt good and tough to get back into it.

Things are going to be busy again this week. Hoping to do some HS work today but not too sure how much time I will have this coming week. In the case where I dont have much time, hoping to:

- GTG Pushups and maybe core - pushup strength isnt good enough

- Work on rotator cuff and try to strengthen them

-Some flexibility work but I do like to take my time with this and not be rushed.

25/06/11

Quick workout today and no stretching - havent stretched in ages. Hope to have some time tomorrow.

Did:

- Standard Wup (Ring supports and not PB dips)

- FSP (but no L-sit and only 2 Wall HS)

- 2 x 2 Ring Dips (surprsisingly tough)

- 1 x 5 Chinups & 1 x 5 Pullups

- 2 x 8 Rows & 2 x 8 XR Pushups

WOD (modified)

- 1 x 10 Cast Wall Walks (3,3,3,1)

- 1 x 5, 2 x 3 Pike Press

- 8 min Wall HS work (included work and rest)

Finished with 2 x 10 Wrist Pushups (Knees)

Okay - life has been getting in the way of training but been doing what I can. Because of this I havent been following the WODs to the letter just sticking in various wods when I want.

29/06/11 - Rings

- Standard Wup + no IDO

- No FSP

- HS: Back to wall - better: head looking down, eyes on thumbs. think Im going to combine this with stomach to wall.

- 3, 2 Skin the Cats

- WOD: Ring strength series 1

3 x (2MU, 2 Flat Tuck BL, tuck BL press to IH, tuck/flat tuck FL) (NB: 3rd set was 1 MU)

Finished with: 2 x (1 MU - 15s Ring Support - 15 German Hang - 15s FL tuck) without getting off rings

1 x (15 German Hang -15s Flat tuck)

- Finished with:

- Some flexibility but was pressed for time

- More Wall HS work

- Wrist Flex: need to warm up better - were very stiff at end

- Some dips

- Jumping into foam pit: started at a new gym centre and there was a foam pit so had a play!!

02/07/11 - Handstand Day

- Standard wup + no hangs or PB supports

- L-sit low: 5 x 11s

- HS: 5 mins total work (not including rest)

- WOD: CWW: 4, 3 ,3

HeS Pike Press (onto chair): 1 x 5, 1 x 4

HeS Straddle (onto chair): 2 x 5 - flexibility once again a problem

Wall HS: 5 mins work in 9 total (aka 4min rest)

- 2 x 10 Wrist Pushups

- SLS: 1 x 10 (5/leg) alternating onto chair

2 x 10 onto box beneath - momentum used and not very clean. stay and work on these.

- Standard Stretch

Right trying to get back into the swing of things: so today did:

03/07/11

WOD 110620 - Embedded

Complete 3 sets of each:

1 Embedded L-sit (flat hands low) + 5 Tempo PB Bulgarian Dips (single bar dips)

1 Embedded BL (flat tuck) + 5 Tempo Half Reverse MU (chins)

1 Embedded FL + 5 Tempo Russian HLL (8 Pike compression)

Finish the workout with 10 Bridge Wall Walks

- Standard Wup - dips support

- FSP: 5 min HS Work

- WOD: as above. 2 min rest between sets.

Notes: on chins did, (1st set: 4 L-sit chins, 1 normal set). (2nd set: 2 L-sit chins, 3 pullups) (3rd set: 3 L-sit chins, 2 pullups)

- Finished with 5 x 2 BWW + Weighted Pike Stretch

OK, did some HS work mid-week: 5 mins HS B2W and 5 mins HS S2W.

09/07/11 - Handstand Day

- Standard wup + no hangs or PB supports

- L-sit low: 5 x 11s

- HS: 5 mins total work (not including rest)

- WOD: CWW: 6,4

HeS Pike Press (onto chair): 3 x 5

HeS Straddle (onto chair): 2 x 4 - flexibility once again a problem

Did some ladders ( rounds of the following):

- 2 box HeS

- 30s Wall HS

- 2 negative HeS

- 30s Wall HS

and then finished with

Wall HS: 5 mins work in 9 total (aka 4min rest)

Finished off with some flexibility work although wasn't too thorough.

Will post workout plans for the next few weeks soon.

Sunday 10/07/11 - Embedded

Complete 3 sets of each:

1 Embedded L-sit (flat hands low) + 5 Tempo PB Bulgarian Dips (single bar dips)

1 Embedded BL (flat tuck) + 5 Tempo Half Reverse MU (5 wide grip Pullups)

1 Embedded FL(2 Hang to IH +10s tuck hold) + 5 Tempo Russian HLL (8 Pike compression)

Finish the workout with 10 Bridge Wall Walks

- Standard Wup - dips support

- No FSP

- WOD: as above. 2 min rest between sets.

NOTES: need to work on keeping chest up and retracting shoulder blades on FL.

- Finished with 5 x 2 BWW + Weighted Pike Stretch, some wall extensions, straddle flexibilty and warrior and pancake stretch.

Will do some HS work tonight and some ankle mobility.

Monday 11/07/11 - Random

Just did some quick work at home

- 1 x 20 Ankle rotations/leg/way

- Tennis Ball:

- Rotator Cuff

- Soles of feet

- Some Floor Extensions and shoulder stretching.

- 5 min HS B2W work: think I'm too arched. Need to work on Shoulder flex- any tips?

- 4 min HS S2W work

Quick one tonight- rings tomorrow night. Buzzing.

16/07/11 - HS day

- W/up

- Hip Extensions

- I min Squat Hold

- FSP: L-sit 5 x 12s

HS B2W: 5 mins total work

- WOD:

CWW: 4 , 2 , 2 ,2

Pike Press onto chair: 2 x 5 back straight, 1 x 5 back bent (think this is the right way - the back should remain above the head and shoulders but it can and should bend. please correct me if i'm wrong)

Wall HS S2W: 11 rounds of 30s work 45s rest

Finished with 2 x10 Wrist Pushups

A few hours later did a nice long stretching session

17/07/11

Randomly did 1 x 10 Pullups, 1x 7 Chins and 1 x 4 Pullups again on a building site earlier in the day.

WOD - Push

Complete four rounds:

2 Cast Wall Walks

3 XR HSPU (Wall HES -ve)

2 Cast Wall Walks

5 XR Dips to L-sit (8 dips off desk with feet on chair - too easy but didnt have access to anything else)

2 Cast Wall Walks

7 Triple Clap Pushups ( 8 claps, 7 normal (15 total) per round)

- wup, joint rotations

- FSP: L-sit low: 5 x 12s

HS: B2W 2.5 MINS, SW2 2.5 MINS

- WOD: comments

3 mins per rd, 30-60s per exercise. HeS negative getting nice and slow now but still need to keep a more hollow body posn.

- Finished with

3 x 10 Knee Wrist Pushups

5 mins straddle work

some floor extensions

rotator cuff work

Gonna sign up for a gym tomorrow. Should hopefully be back to 4 x/ week training and following the WOD with FSP program by the end of the week.

21/07/11 - Rings

- standard wup

- some HS work

- some L-sit holds

- Skin the cat

- 3 x Basic Ring Strength 1 (1 MU, 2 x BL flat tuck with tuck pull to IH, tuck FL)

- Did some work on forward roll for BRS2

- 3 x 6 Pullups

- 3 x 4 Dips - felt really weak on these.

22/07/06 - Embedded

WOD:

1 embedded L-sit (low) + 5 Roeslers & Negative Reverse MU (6 Dips & 5 Wide Pullups)

1 embedded BL (flat tuck) + nothing

1 embedded FL (2 x tuck pull to IH and then 8s tuck hold) + 10 Pike Compression

Finished with 10 BWW (5 x 2)

- wup

- joint rotations

- soft tissue foam roller work

- WOD: as above

- some stretching but only quickly

- 2 x 5 dips, 2 x 5 Pullups w/ 3k

23/07/11 - Stretching

- Full, thorough Stretch: pike, straddle, some bridge (need to do more), warrior, pancake, quads, ankles, wall slides, broomstick shoulder stretch, tennis ball rotator cuff work,

- 7 mins HS (B2W AND S2W)

- Some L-sits

Will post workout schedule for the next few weeks shortly

-

So this is the inital w/o plan for the next couple weeks - will need to add more meat to this.

Monday - Gym at work

- WOD

- FSP

- Pullups & Dips

- Hard Stretch

Tuesday - Footy

45 mins of pretty hard running about

Wednesday - Rings

- Basic Ring Strength Series (currently working towards number 2)

Friday - Gym at Work

- WOD

- FSP

- Pullups & Dips

- Hard Stretch

Saturday/Sunday - home

- Handstand WOD day

To do,

- I now have quite a good knowledge of gymnastics - I just need to practice what I know - not try to learn more, just practice the basics well and get a good grounding. As has already been said countless times, just nail handstands, l-sits, stretching etc.

- stretch straddle, pike and bridge at least four times a week

- Push it hard every session - you shouldn't be destroying yourself every session but you know your limits better than anyone else so get as close to them as possible

- keep on eating well

To include in the training sessions:

Warmup:

Usual bit:

- 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

- Be sure to increase the difficulty of these as time goes by. Also maybe include mobility section included in Pain Free

Joint Rotations

Foam Roller work when available (aka at Gym)

Strength to be worked so that they're each done 2 x

- Pressups with a focus on difficulty over reps

- Rows

- Pullups, Chins & Ropeclimbs

- Dips

- Handstand Press work (1x week additional to HS day)

Skills:

- HS: this has to become a priority. I cannot say I do gymnastics and not be able to pull off a HS.

- L-sit

Mobility, Finishers

- Wrist Pushups

- German Hang

- Ring Support

- Bridge Wall Walks

- Hip Extensions

- Wall Extensions

- Shoulder Dislocates

- Jefferson Curls

- Locomotion Conditioning a la Ido (Duck Walk, Horse, lizard etc.)

- Soft tissue work with a hockey ball and a foam roller

- Planche Leans

Stretches:

- Pike

- Straddle

- Bridge: have been neglecting this but starting to realise its importance.

- Warrior

- Pancake

- Ankles

- Quads

- Stall bars: shoulder and lats

I still need to figure out where all of this will come in but for now my main goals are:

- Get a solid 30s Free-standing Handstand

- Improve Straddle Flexibility

- Continue to improve strength (imprecise)

Need to think about where all these things will come into play but focused at the moment and determined to progress.

24/07/11 - Handstand

- wup

- joint rotations

- quick straddle, pike stretches (need to work bridge with swiss ball at gym tomorrow)

- hip extensions: 3 x 10 in each direction

- WOD:

CWW: 5,3,2

Pike Hes Press of chair with bent back (hips still above head): 3 x 5, 1 x 4

Straddle " " : 1 x 10. Sometimes above chair since flexibility is poor

Wall HS: 35s work with 45s rest: x 6

35s work with 60s rest: x 4. Wanted to do 6 but form was going.

Finished with

- 2 x10 Wrist Pushups

- Some pike, straddle

- 2 x 1min Planche leans (back and forwards, in that order)