IRT's training log

Tuesday 29 August: Dynamic Push

Did the following

- joint rotations

- some stretching including bridge

- no warmup (as in abs etc) apart from ido shoulder

- Pullups: 6, Chins: 6, L-sit chins: 5, Pullups 5

- WOD: 4 rounds of

2 CWW

10s L-sit low

2 CWW

10 Clapping Pushups (got vast majority of them as well)

2 CWW

5 Russian DIps

Finished with 5 Pullups, 4 Wide Pullups

External Rotation shoulder work

Some more stretching

In a bit of a rush at the end and didnt get to stretch as much as I wanted but was feeling very flexible today - making progress.

31 August '11

Legs WOD:

10 SLS

10 Squat Jumps

5 RLL

- wup

- joints

- soft tissue

2 x 8 XR rows

2 x 10 pressups

Stretching:n bridge, pike, straddle.

FSP: BL: 2 x 30s tuck, L-sit: 5 x 12s, Fl: 2 x 10s

WOD: 3 rounds

finished with stretching and HS work

Bit of break - had no chance to train

Tuesday 6th September

- wup

- FSP: l-sit, HS, BL: 2 x 30s tuck

- joint

- stretching

-rotator cuff ball work

WOD: Rings series 1 with 2 MU, 2 BL Flat tuck.

Usual finishers( ring support, fl tuck, german hang held for 15s) x 5

Finished with

-ve MU x 3

XR Pressups: 3 x 8

Hip Extensions 3 x 10

Stretching

important realisation: BL, like Dilon said about the planche, is all about the lean. Lean forward to move through the progressions. Makes pulling up from BL easier. Love the feeling of moving through those. unique to rings.

Wedensday 7th Sept

WOD: dynamic back.

2 Front Pulls to IH

5 L-sit chins

2 FP

5 Rows (elevated then floor)

2 Fp

5 Half FL Pulls

Wup, joints,FSP (little bit fo HS work), stretching

4 rounds of WOD. Comments:

rnd 1: 1/2 FLP a little bit high

rnd 2: 1/2 flp = 3,2. Move onto floor rows for remaining sets.

rnd 3:l-sit chins 3 ,2.

1/2 flp = 3,2

rnd 4: l-sit chins: 3 , 2 regular

1/2 flp 2,1,1,

General: needed a bit of a kick to get fp through to IH

Finished with

3 x 10 SLS on sofa (need to stop sitting down and just make this a tocuch on sofa)

stretch

pike compression: 2 x 8

will do HS work later on.

good shoulder prehab stuff

http://www.allthingsgym.com/search/label/shoulder

Friday 09/09/11

WOD 110901 - Embedded

Complete 3 sets of each:

1 Embedded BL (1 MU to Ring Support, IH, Flat tuck BL 10s, tuck pull to IH) + 5 Tempo XR Bulgarian Rows (XR Floor rows)

1 Embedded PL (30s Planche leans) + 5 Tempo Wall PL Pushups (5 XR pushups)

1 Embedded FL (360 pull to flat tuck BL, pull up in flat tuck to IH and lower to tuck FL) + 5 Tempo L-sit Lifts (5 pike compression)

Finish the workout with 10 Bridge Wall Walks (5x2)

- warmup

- joint rotations

- stretching

- 6 mins HS (including rest)

- 2x2 Skin the cat, ring support, pullup hang.

- WOD as above

-finished with 5 x 2 BWW, 4 x 15s German Hang and light stretch.

Saturday and Sunday 10 and 11/09/11

Decided to take my two days rest today and just two 3 days workout last week.

Did 10-15 mins HS work (including rest) on both Sat and Sun.

Some prehab work I found on the internet

Pre-Hab Shoulders

2 x 10 Dip Shrugs

2 x 10 Upside Down Dip Shrugs

2 x 10 Prone Shrugs

2 x 5 Pullovers @ 25#

2 x 5 Cuban Presses @ 15# Bar

Re-Hab Knees

1 x 10 Inside Squats

1 x 10 Twist Squats

1 x 10 Skiers

1 x 10 NLE

1 x 10 Outside Squats

Pre-Hab Wrists

1 x 10 Fist Pushups

1 x 10 Dorsal knee Pushups

1 x 10 Tiger Grip Pushups

1 x 10 Finger Pike Pushups

1 x 10 Knee First Knuckle Pushups

Monday 12/09/11

WOD 110905: Legs Strength

Perform the following:

3x5 GHR (no access to equipment)

3x10 Weighted SLS (rocking SLS onto 2ft ish bench)

3x5 HeS RLL (full)

- quick jog

- joint rotations

-wup + stretching

- shoulder prehab

-FSP: l-sit: 5 x 12s, HS work, FL tuck and ring support max: 30s, BL: 2 x30s (needs to be retested - tomorrow)

- forward roll work on rings

-WOD: as above just minus GHR. Did full HeS RLL now that I've realised I can bend my backwhilst doing them and not have to keep hips right above head at all times as shown in BtBG photo.

Later tonight I will do some XR rows, XR pushups and more HS work.

Tuesday 13/09/11

WOD 110906 - HS

Perform:

1x10 Cast Wall Walks (2 x 5)

1x5 Pike Box Press HS (HeS full to ground)

1x10 Straddle Box Press HS (HeS full to ground) (5,4,1)

**12 rounds of Wall HS (35s work (timer), 45s rest)

Finish with 2x10 Wrist Pushups

- quick jog, wup, joint rotations, stretching, shoulder prehab

- fsp: bl tuck max: 50s -time to move on, fl tuck: 4 x 15s, l-sit: 5 x 12s, MU to 15s ring support: 2 x 15s, rs: 1 x 15s

- wod as above

- finished with

Pullups 2 x 5

Chins: 1 x 5, L-sit 1 x 4

Dips:5

1/2 FLP: 6

German Hang: 5 x 15s

No stretching today. will do tomorrow.

Wednesday did some light stretching and 15mins HS Work

Thursday 15th Sept

WOD 110908 - dynamic legs

Complete four rounds:

5m Senders

5 Box Jumps

5m Senders

10 Squat Jumps

5m Senders

5 Depth Jumps

Finish the workout with 2x30 seconds Weighted Pike Stretch

I did

- quick jog, joint rotations, warmup, stretching, shoulder prehab (ido - both, defranco and extl rotation)

- fsp:

HS B2W: some sets, S2W: 5 x 35s work, 45s rest

BL flat: 4 x 10s

FL tuck: 4 x 15s

Ring Support: 3 x 15s

XR Rows: 2 x 8, 1 x 6 STAY supersetted with XR Pushups: 3 x 8 MOve up reps.

WOD: 4 rounds, push yourself more next time

Finished with more shoulder prehab, hard stretch, 3 x 10 Hip Extensions.

Might do some more HS Work and stretching later on today.

Friday 16/09

WOD 110909 - Rings

Complete the following:

3 sets of: MU to BL (MU to Ring support), pullout to FL, lower to hang (had to get off rings here and reset false grip), MU to XR Support Hold, roll backward to BL, FL

5x15 seconds FL

5x15 seconds XR Strap HS

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

- normal wup

-5x35s,45s rest HS, some l-sit floor

-WOD, struggled on MU, had to jump up to rings on second MU.

finishers

2x10 WE.

So since my last post, I have moevd and been away so training has taken a bit of a hit.

I've also started playing rugby again so my training will change to accommodate this.

So far I have been doing the following.

10 mins HS work on most days. (work + rest included)

Monday 03/10/11

- wup

- shoulder prehab

- 5 sets of : 5 pullups/chins (changing)

5 dips

5 PPP

5 dumbell rows at 20k.

Thursday 07/10/11

- wup

- shoulder prehab

- 5 sets of : 6 pullups/chins (changing) (failed on a few of the last ones)

6 dips

6 PPP

6 dumbell rows at 20k.

Stretching after rugby.

wup

shoulder prehab

5 sets of:

6 pullups/chins

7 dips

5 rows at 22.5 k

7 ppp

3 x 5 @ 70k Squats + warmup

stretch. including weighted lats stretching.

Wednesday 12/10/11

- Some running at rugby and hard stretching

PM:

- shoulder prehab

5 rounds of:

- 7 pullups (struggled a bit so stay)

- 8 Dips

- 6 rows at 22.5 kg

- 7 PPP

Finished with brief bridge work and shoulder dislocates.

Monday 18/10/11

Training at a gymnastics gym!

- run

- wup w/ good stretching

- basic tumbling: forward roll, backward roll, HS Walks, HS Walks into forward roll, Cartwheel, HS work

- 3 sets of Basic Ring Strength 1: Just 1 MU.

- 3 x 30s German Hang

- Long Stretch.

Will update log for past week in a few days.

Some of the training Ive been doing recently:

9th, 10, 15, 16, 17 October: 10 mins HS

8th Oct: L-sit, 10 mins HS, CWW (4,4,2)

11+12- nothing

13: HS WOD - CWW: 5,3,2; Press: 2 x 5, Wall HS: 10 rounds.

Wednesday 19 October at Gymnastics Gym

- jog

- heathrow wup + tumbling practice

- Core (series) + Ido Shoulder

- 3 min L-sit contraction work

- Rings: some skin the cat to warmup and some BL tuck work.

Basic Ring Strength 1: 2 MU, 2 BL flat to IH, 2 FL tuck to IH

Finished with 5 sets of (1MU to 15s Ring Support to 15s FL tuck/flat tuck to 15s GH all w/o coming down off the rings)

-Wall HS: 5 mins

-HeS Press: 2 x 5 (freestanding)

- Hard stretching

Dips: 2 x 8

L-sit chins: 1 x 5

Very good session. Gym on Friday and 10 mins HS work tomorrow and Fri. Need to start GTG on L-sit.

Thursday 20/10/11

- Shoulder rehab

5 rounds of:

- 7 Pullups (struggling here and failed a few times but completed 7 each set with a bit of a break)

- 8 Dips w/ 2.5k (didn't get 8 on all)

- 8 rows @ 22.5K - fine

- 7 PPP

Finished with some shoulder dislocates.

HS WOD today.

Sunday 24 October '11

-Heathrow Warmup

- Ido Scap

- Core series: 2 x30s Hollow, 50s arch, 50s reverse plank

-L-sit compression (feet on floor but pushing down with hands) - max = 25s.

- HS WOD:

CWW: 5,4,1

HeS Press (Pike): 3 x 5 - time to move on by putting head on something

Wall HS (35s work, 35s rest): 12 rounds

Finished with 2 x 10 wrist pushups and stretching.

Monday 24/10/11 - Gymnastics Lesson

Jog

Heathrow warmup:

- Shoulder circles

-Standing up leaning to one side then touching the floor (hands on floor in middle of legs)

- Floor straddle - stretch to eachs ide

- Floor pike

- Sitting GH Stretch

- Lunge, pike stretch toe pointed. Repeat with foot tensed.

-Split

- Cobra & Shoulder Openner

- Groin Stretches

- Upper body stretches

Mobility:

- forward roll

- backwards roll

- HS walk

- HS into tumble

- Cartwheels

- Jumps the length of the floor

-Knee bopping

- Duck Walk

- Wallabies

Afterwards:

More HS work

Backwards roll work

4 MU, 3 (mu + Forward roll ) - w of the FR worked

2 sets of (5 Adv Tuck Fl pulls from horiz to IH + 4 BL flat lower to GH)

Trampoline#

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Wednesday 26/10/11

- Jog

- Heathrow wup + Bridge

- Shoulder prehab

- Core series (arch 45s, hollow 2 x 30s, reverse plank 1 min)

- 5 x 12 s L-sit lift

- 3 x 5 Dips w/ 5 k (left a bit in the tank for gym tonight)

- 3 x 5 Pullups w/ 2.5k (as above)

- 5 x 6 Dumbell row 25k - move on next time

- 5 x 7 PPP (increase reps next time)

Finished with KB shoulder stretch, bridge, pike and straddle work

3 x 10 Shoulder dislocates.

Was planning to go gym after this in PM but didnt materialise. Should have gone harder at gym.

Thurdsday 28/10/11- HS WOD

- jog

- heathrow

- core series

- l-sit work: 5 x 12s

- wrist series

- WOD:

Notes before: IN HS, try to keep everything contracted and hard. Squeeze bum, hollow and squeeze quads. Made effort to do that today.

- CWW: 5, 3, small break, 2

- Press: on a towel ~(slowly increasing height): 3 x 5

- Wall HS: 12 rounds.

Finished with 2 x 10 wrist pushups.

Friday 28/10/11 - Embedded

WOD:

3 rds of:

1 embedded BL flat tuck + 5 dumbell rows 27.5k

1 L-sit + 5 PPP

1 pulllup to flat Fl to pullup + 8 pike compression

Finished with 5 x 2 BWW

and

Dips: 2 x 8, (5+3) @ 7.5k

Pullups: 2 x 5 @ 5k

Neutral pullups: 4+1 @ 5k.

No stretching

Sunday 30/10/11

Jog + Heathrow (stretching) + forward rolls + Free HS focusing hard on tensing bum and legs.

Do the plan for this week

Monday:

Afternoon training

Combination of:

WOD 111025

Complete four rounds:

60 sec Jump Rope

10 Depth Jumps

60 sec Jump Rope

20m Squat Jumps

60 sec Jump Rope

30m Sled/Tire Sprint

and some dynamic back exercises

Complete four rounds:

2 Front Pulls

9 Yewkis

2 Front Pulls

7 L-sit Chin-ups

2 Front Pulls

5 XR Bulgarian Rows

Finish the workout with 2x60 seconds of Seated Toe Point Stretch.

Evening Gym Class

Wednesday

Rings WOD

Friday

WOD 111024 - embedded

Complete 3 sets of each:

1 Embedded BL + 5 Tempo XR FL Rows

1 Embedded PL + 5 Tempo XR PPP+

1 Embedded FL + 5 Tempo Team V-ups

Do a bit of these as well

Perform three rounds of the following:

10 Killers

5 Arch-ups

20m Sled Sprint

5 Weighted RLL

+ weighted dips and pullups

SaturdayHS WOD

Finish the workout with 10 Bridge Wall Walks