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Started by Iwan Thomas, May 4, 2011 · 196 Replies · 10,967 Views
HS Tips:
- spread fingers
- point toes
- when kicking up, never arch the lower back. Makes it nigh-on-impossible to reach HS. On this note, when kicking up, should aim the HS far enough away from feet. Otherwise tough to get up and stop gradually in HS.
- Relax when kicking up but get into good posn asap once up there.
Pullups Tips:
Scapula back and down, pack the neck back and pull as quickly and as far as you can limiting the amount of flaring from the elbows.
Week 5b:
- test FL: FL Max found to be 30s. Therefore to add to SSC: 3-4 FL tuck
To remember for this week's training:
- Move up on Rows -->XR Bulgarian Rows
- on BL, I need to actively push down more contracting all of upper body.
- Pack neck and contract glutes on Rows.
Mon 2nd April 2012:
-normal warmup, full SCC. Bl felt a lot easier when I was making a real effort to protract.
No Rows or FL pulls in warmup
- 4 x 5 PPP (slow - still cant push up with hands facing backwards but working on it)
- WOD: Dynamic Pull
Complete four rounds:
2 – Front Pulls (Tempo 1230; tuck up and down on each set apart from 1st set -tuck up, adv tuck down)
7 pullups, 7 chins, 5 pullups, 7 chins
2 – Front Pulls
5,3,3,2 – FL Pulls (tuck)
2 – Front Pulls
5 – XR Rows
Notes:
3) It is however necessary to strive to keep the shoulder blades pulled strongly together during all front lever variation work. In addition, the FL Pulls should be performed with a slow deliberate motion.
4) If you do not have a rope, substitute 10-15 Towel Pull-ups for the Cirque.
6) Rest 2-3 minutes between rounds.
Finished with:
- heathrow
- Hip Flexor PNF
- (Pancake 10 reps lean forward supersetted with Horse stance 30s) x 3
- straddle sits
- 2 x 10 Extl Rotation with band.
- A little HS work after.
Tue 3rd April 2012:
- normal warmup
- reduced SCC.
- WOD: Rings
Complete the following:
3 sets of: MU to Support, Reverse Crank to BL, pullout to FL, lower to hang, off rings, reset grip MU to XR L-sit, XR L-sit, press to shoulder stand, fwd roll to hanging L, 1 Crank
5x15 seconds FL
5x15 seconds Ring Support
5x15 seconds German Hang
Finish the workout with 2x10 Wall Extensions.
Toughy: on first and 3rd set failed on shoulderstand. On 2nd and 3rd set, failed on MU transition.
- Light Stretch.
- band pullaparts and band pulldowns x 10 x 3
- Hockey ball work
Thurs 5th April 2012
- normal warmup
- Shoulderstand work (Help to hold rings in)
- MU Work
- WOD: Embedded
For BL, remember to pull down with ahhands. It is active. Also remember to keep left shoulder in socket and tucked in.
Complete 3 sets of each:
1 Embedded BL (reverse crank to 5s straddle and the 10s adv tuck) + 5 Tempo XR Rows
1 Embedded L-sit (MU to shoulderstand to L-sit) + 5 Tempo XR Bulgarian Pushups
1 Embedded FL + 5 Tempo HLL (only did 1 set of this)
No BWW
Fri 6h April2012:
Extra Rest Day.
Finish the workout with 2x60 seconds of Seated Toe Point Stretch.
Finished with:
Quick stretch
Pike compression 3 x10
Comments:
Next rings series, try to do the entire thing as prescribed.
For next ring series, I noticed this time that my hands were going out wide for second MU. Im not strong enough for this. Keep hands in on MU in Routines.
Felt so tired after M,T,TH that I took an extra rest day on Friday. did a lot of HS work on Friday plus weekend.
Week 6b:
To remember for this week's training:
- Move up on Rows -->XR Bulgarian Rows
Mon 9th April 2012:#
- a couple pullups in warmup
- 2 x 80k Bench Press. Just checking for fun.
- WOD: Max Legs
3x5 Squats @ 85k
3 x 5 DL @ 115k
3 x 5 Unweighted RLL
3 x 5 cuban press @ 20k (too heavy)
-no stretching
Tue 10th April 2012:
- normal warmup
- 5 chins/ 1 min rest
5 pullups / 1:30
2 x 4 pullups/ 2:00
Shoulder was hurting
- WOD: HS
CWW (8, 75s, 6, 120s, 6)
2x 5 pike 60s between sets
9, 6+4 straddle
4 min rest
5 min HS Wall Runs work in 11 mins total.
-Hard Stretch
Thurs 12th April 2012
- normal wup
- 5 arched chins/ 1 min rest
5 hollow " " " " " " "
5 arched pullups / 1:30
2 x 4 hollow pullups/ 1:30
- WOD: .
2 CWW (kept good hollow posn)
4 negative HeSPU
2 CWW
7 Bulgarian XR Pushups
2 CWW
5 XR Dips on 1+2 round, then 4, 3+1
- Hardish lower stretch.
- Shoulder Band dislocates
Fri 13h April2012:
- Shortened warmup
- only did 1 set of each FSP
- WOD
3 rounds of:
1 MU, 1 XR L-sit to shoulderstand, 1XR Dip, 2 Tick Tocks (adv tuck/straddle BL + tuck/adv tuck FL)
Finished with:
5 x 15s FL tuck, PL lean, GH (15s each)
2 x 10 Wall Extensions
Pike compression 3 x10
Comments:
Doing a lot of HS work has a bad effect on my BL as i cant contract traps as much.
Struggled a little bit on MU on Friday.
Got 2/3 Presses to shoulderstand!
Week 7b:
To remember for this week's training:
- Move up on Rows -->XR Bulgarian Rows
Mon 16th April 2012:#
- WOD: Embedded
- Cuban Press @ 3x8 @ 10 kg
- External Rotation exercises
Complete 3 sets each:
1 Embedded L-sit (shoulderstand lower to lsit)+ 2 Mu with transition spots (MU has been getting worse recently)
1 Embedded BL (reverse crank to straddle/adv tuck) + 5 Tempo Curl-ups (tuck)
1 Embedded FL (pull to IH then lower to tuck/adv tuck) + 5 Tempo over-grip HLL
Finish the workout with 10 Bridge Wall Walks (3,3,2,2) + weighted pike
- hard upper body: 5 x10 shoulder dislocatesm with 2.5kg. 3x2 german hang pulls. Floor slides.
Tue 17th April 2012:
- normal warmup
Strength: Weighted Dips 4 x 8 @ 12.5kg
- WOD: Pull
Complete four rounds:
2 – Back Pulls
7 Pullups/Chinups (pullups, neutral, 5,1,1 neutral, 4 pullups)
2 – Back Pulls
5 – XR Rows
2 – Back Pulls
5 – FL Pulls tuck
Notes:
- back pulls. First two rounds were in straddle up and down then adv tuck up and down.
- pike compression 3 x10
Thurs 19th April 2012
- full SCC
- Cuban Press 2 x 7-8 slow reps at 10k
Strength:
A1: Pushups 3 x 5 PPP
A2: 1x5 Chins, 2 x5 Pullups, 1 x 5 Chin +5k, 1x5 Chin Neutral +5k
- WOD: HS (Very tough)
Perform:
1x10 Wrist Pushups
2x10 Cast Wall Walks (5,30s,5,75s,5, 120s,5) Really struggled on these. Think I did too much pre-WOD
2x5 Pike Box Press HeS (1:15 between sets)
2x10 Straddle Box Press HeS (1:30 between sets)
12 rounds of Wall HS (Total time: 17:20)
Finish with 1x10 Wrist Pushups
Fri 20th April2012:
- warmup:
- FSP:
L-sit:4, Ring Support:3, Fl:3, BL:3, FL Pulls: 2 x 5
Rows:2 x8, Pushups: 2 x8
- WOD
3x5 Squats @87.5 kg
3x10 Hip Extensions
Comments:
Week 8b:
Mon 23rd April 2012:#
- Heathrow Warmup
- FSP Warmup: L-sit x 2, Bl x 1, Fl x 1, Ring Support x 1, FL Pulls: 1 x 5
- WOD: Rings
Perform the following:
3 sets of; XR Ring Support, Lower to Inverted Hang, MU (failed on transition in 3rd set) to SS, 2 XR Dip (1 rep in 3rd set), XR Support Hold, negative MU down to hanging L-sit, 2 x (Crank to IH, Reverse Crank, Negative Front Pull)
5x15 seconds FL (tuck)
5x15 seconds Ring Support
5x15 seconds German Hang
Finish the workout with 2x10 Floor Extensions.
Notes: Bl was held in straddle or adv tuck
- Light Stretch
Tue 24th April 2012:
- normal warmup
- FSP: L-sit x 4, Bl x 4 (felt good), Fl x 4, Ring x 4, Fl Pulls: 2 x 5
- Cuban Press: 2x8 @ 10 kg
- External Rotation exercises
- 1x5 Chins (neutral grip)
Strength:
A1: Pushups 5 x 5 PPP
A2: 5x5 XR Rows
- WOD: Legs
3 x 5 Squats @ 90k
2 x 5 DL @117.5k
Finish with at least 2x30s Weighted Pike
- pike compression 3 x10
- 3:45 mins of Work HS Wall Runs
Thurs 26th April 2012
- Cuban Press: 3x8 @ 10 kg
Strength:
A1: 4x8 Dips@ BW +15k
A2: 2x5 Chins, 2 x6 Pullups, 1 x 5 Chin +5k, 1x5 Chin Neutral +5k
- WOD: Embedded
Complete 3 sets of each:
1 Embedded FXL-sit + 5 Straight bar Dips to Sternum
1 Embedded BL (Lower to Straddle, hold in straddle/adv tuck, adv tuck pull out to IH) + 5 Curl Variations (tuck)
1 Embedded FL (tuck/adv tuck pull out to IH) + 5 L to V HLL
Finish the workout with 10 (5x2) Bridge Wall Walks + Weighted Pike
Notes: 4) Use a tempo of 242 for the Russian Dip and the L to V HLL. As such, for the L to V HLL the breakdown of the tempo will be a 2 second ascent, followed by a 4 second pause at the top, then a controlled 2 second descent.
Fri 27th April2012:
- warmup:
-Strength:
A1: 3x5 PPP
A2: 3x5 Elevated Rows
WOD
Complete four rounds:
2 CWW
5 negative HeSPU
2 CWW
10 PB Dips
2 CWW
5 HeS Pike RL
Finish with 2x10 Wrist Pushups
Comments:
- On FL Rows, think about pulling from the lats.
- Grip often fails before anything else.
Week 9b:
Mon 30th May 2012:#
- FSP:
L-sit: 2 sets
Bl: 4 sets
FL: 4 sets
Ring Support: 3 sets
FL Pulls: 2 x 5 supersetted with 2 x 8 Cuban Press @ 10kg
Pushups + Bar Rows: 3 x 8
Strength:
A1: 4 x 8 Dips @ 17.5 kg
A2:
2x5 Chins
2x7 Pullups
1x6 Chins + 5k
1x5 Chins Neutral +5k
WOD (Legs):
WOD: Rings
- 3x5 Squats @ 92.5 kg
- 2x5 DL @ 120kg
- 3x5 HeS RLL
Finish with 60s toal L-sit (4 sets)
Legs Stretching:
- PNF Hamstring
- Ballsitic Pike &Straddle
- Weighted Pike & Straddle
- Static Holds
- Heathrow
Tue 1st May 2012:
- FSP:
L-sit: 4 sets
Bl: 4 sets (left shoulder felt a lot more protracted during BL – need right one to catch up)
FL: 4 sets
Ring Support: 3 sets
FL Pulls: 5,4
Pushups + Bar Rows: 2 x 8
Strength:
XR Elevated Rows: 5 x 5
- WOD: HS
1x 10 Wrist Pushups
CWW (9,60s,6,60s,5)
2x5 Pike Press HeS
2x10 Straddle Press HeS
12 cycles of Wall HS. Total time = 16:35
Upper Stretch:
- Floor slides: 2 x8
- Weighted Shoulder Dislocates: 4 -5 x 8 @ 2.5 k
- German Hang Pulls: 5 x 2
Thurs 3rd May 2012
- FSP:
L-sit: 4 sets
Bl: 4 sets
FL: 2 sets
Ring Support: 3 sets
FL Pulls: None
Pushups + Bar Rows: None
Strength:
PPP: 4 x 5
- WOD: Pull
2 Front Pulls
7 pullups/chins (7 Cycled pullups, 7 close grip chins, 6 neutral chins, 7 chins)
2 Front Pulls
5 FL Pulls Tuck
2 Front Pulls
5 XR Rows
Finish with 2 mins HS Wall Runs
Legs stretching:
- PNF Hamstring
- Ballsitic Pike &Straddle
- Weighted Pike & Straddle
- Static Holds
- Heathrow
Fri 4th May 2012:
Thurs 3rd May 2012
- FSP:
L-sit: 3 sets
Bl: 2 sets
FL: 2 sets
Ring Support: 2 sets
FL Pulls: 1x5
Pushups + Bar Rows: 3 x8
- WOD
3 sets of Ring Strength 3 (performed one XR Dip instead of rolling MU) 3:30 rest bet sets
Finish with:
5x15s FL (tuck/adv tuck)
5x15s Descending XR L-sit (finish in straight hang)
5x15s GH
Bunch of shoulder prehab. Ido full
Upper Stretch:
- Floor slides: 2 x8
- Unweighted Shoulder Dislocates: 4 -5 x 8
-
Comments:
Stretching has been poor recently.
Mon 7th May 2012:
FSP
L-sit: 4 sets
Bl: 2 sets
FL:2 sets
Some adv tuck to Straddle BL flicks and tuck and adv tuck FL.
Ring Support: 3 sets
FL Pulls: 2 x 5 supersetted with 1 x 8 Cuban Press @ 10kg
Trap 3 Exercise:3x10 @11.kg
WOD: Embedded
Complete 3 sets of each:2-3 mins rest bet sets
1 Embedded BL (MU to IH to Reverse Crank to Straddle BL (6-8s holds), pullout to IH and lower to hang) + 6 Chins (1st set: l-sit tuck, 2nd set: neutral, 3rd set: supine)
1 Embedded L-sit (XR Press to Shoulderstand, lower to XR L-sit tuck) + 5 Assissted HeSPU
1 Embedded FL (1 pullup, 1-2 FL Pulls, FL hold (tuck/adv tuck) and lower to Hang) + 5 PB L-sit Lifts (small range)
Finish the workout with 10 Bridge Wall Walks (Clusters 3,3,4) superset with weighted pike
Bar Rows: 2x8
Strength: :
A1: 8, 6+1 Dips @ 20 kg, 2x5 Straight Bar Dipsv (overarm grip)
A2:
3x6 Pullups
Chins @ 7.5kg – Neutral: 5,4. Supine: 5
Upper Stretching:
- Floor slides: 2 x8
- Weighted Shoulder Dislocates: 2 x 8 @ 2.5 k +2-3 sets unweighted
Tue 8th May 2012:
FSP
L-sit: 4 sets
Bl: 4 sets (good. Even shoulder protraction – all about the lean!!)
FL: 4 sets
Ring Support: 3 sets
FL Pulls: 2 x 5 supersetted with 2x10 External Rotators @1.1kg
Pushups: 2x8
Bar Rows: 3x8
Strength: :
A1: XR Elevated Rows (TEMPO: 3131): 5 x 5 (Strength levels for XR Rows is where top of ring is by no.11 peg)
A2: XR PPP (TEMPO: 3131): 2 x 5, XR Bulgarian: 3x5
A3: 4mins HS Wall Runs
WOD: Legs
- 3x5 Squats @ 95 kg
- 1x5, 1 x4 DL @ 122.5kg
- 2:30 HS Wall Runs
- 3x5 HeS RLL
Finish the workout with 2x60 seconds of Seated Toe Point Stretch.
Did a bunch of upper body stretching during exercise breaks. Weighted Shoulder Flex drill (10k): 3 x 5 and shoulder dislocates.
Lower Stretching:
- PNF Hamstring
- Ballsitic Pike &Straddle
- Weighted Pike & Straddle
- Static Holds
- Heathrow
- German Hang Pulls: 3 x 2
u]Thurs 9th May 2012
FSP
L-sit:4 sets
Bl: 4 sets (feeling good)
FL: 4 sets
Ring Support: 3 sets
FL Pulls: 2 sets of (8 Cuban Press@10k, 8 Extl Rotators @1.1k, 10 Trap 3 @1.1k Exercises)
Pushups: 8
Bar Rows: 3x8 at with varying grips
Strength: :
MU tuck L-sit: 5x1 (REST: 45-60s)
WOD: Legs
Perform 3 rounds of the following:
5 Elevated HeS RLL (5 mats)
16 Overhead Lunges @20k.
10 Single Leg HLL (off single bar)
Finish the workout with 3x10 Hip Extensions.
Legs Stretching:
None. Legs still sore from Tuesday stretching. Ease myself back into it.
Fri 10th May 2012:
FSP
L-sit: 4 sets
Bl: 4 sets
FL: 4 sets
Ring Support: 3 sets
FL Pulls: 2 x 5 supersetted with External Rotators (10 reps @1.1k)
Pushups + Bar Rows:
Strength: :
Pullups: 5
A1: 3x5 XR Rows 3131 TEMPO
WOD: HS
Perform:
1x10 (8,30s,2) Cast Wall Walks
60s REST
1x5 Pike Box Press HS
60s REST
1x10 Straddle Box Press HS
90s REST
16 minutes of HS Wall Runs (quite a lot of rest between holds and some wall HS held at the end of some runs)
Finish with 2x10 Wrist Pushups
Upper Stretching:
2 rounds of:
- Floor slides: 8
- Shoulder Dislocates: 8
- Slizz Shoulder Routine
Bunch of Shoulder Cable Work
Comments:
HS wall Runs are the most tiring exercise I have ever encountered!!
Week 11b:
Taking a rest Week this week, so only training twice this week. Dropped volume on Wednesday.
Wed 16 May 2012:
FSP:L-sit: sets
Bl: 4 sets
FL: 4 sets
Ring Support: 3 sets
FL Pulls: 2 [x 5 supersetted with 2 x 8 Cuban Press @ 10kg]
Pushups: 1 x8
Bar Rows: 3x8
Dead Hang Hold: couple 20-30s holds (Do these more often)
WOD (Push):
Completed two rounds:
2 Cast Wall Walks
3 HeSPU
2 Cast Wall Walks
5 XR Dips to L-sit
2 Cast Wall Walks
7 XR PPP
Finish with 2x10 Wrist Pushups
Legs Stretching:
- PNF Hamstring
- Ballsitic Pike &Straddle
- Weighted Pike & Straddle
- Static Holds
- Heathrow
Fri 18th May 2012:
FSP:
L-sit: 4 sets
Bl: 2 sets
FL: 2 sets
Ring Support: 2 sets
5 FL Pulls supersetted with 8 extl rotat @1.1k
Pushups: 8
Bar Rows: 0
Strength Warmup:
- straddle BL flicks, Fl flicks, XR Rows: 2x5 XR Pushups: 2 x 5
WOD (Embedded)
Complete 3 sets of each:
1 Embedded BL (MU to IH to Reverse Crank to Straddle BL (6-8s holds to beat), pullout to IH and lower to hang) + 5 Tempo XR FL Rows
1 Embedded L-sit (1 XR Dip to XR L-sit lower to hand in L-sit) + 5 Tempo XR Bulgarian Pushups
1 Embedded FL (Pull to IH and down, pullup to FL) + 5 Tempo Pike compression
Leg stretching between sets.
Finish the workout with 10 Bridge Wall Walks (Clusters 3,3,4) superset with weighted pike
Use a tempo of 323 for the basic strength sets. For the XR PPP+, this equates to a 3 second descent, followed by a 2 second pause at the bottom with the feet elevated, then a 3 second ascent.
Upper Stretch:
- Floor slides: 2 x8
- Weighted Shoulder Dislocates: 4 -5 x 8 @ 2.5 k
- German Hang Pulls: 5 x 2
Comment:
An entire week off like this is too much. I don't like it much myself. At the end of last week, I had some fatigue accumulation but that was all. After 3 days off, that had all but cleared so no real need to take more than that off.
Week 12b:
Mon 21 May 2012:
FSP:L-sit: sets
Bl: 4 sets
FL: 4 sets
Ring Support: 3 sets
FL Pulls: 2 [x 5 supersetted with 2 x 8 Cuban Press @ 10kg]
Pushups: 1 x8
Bar Rows: 3x8
Strength:
2x7, 6 Pullups
1x5 Chins unweighted, 1x5 @10k (neutral grip)
1x5 Chins unweighted, 1x5 @10k (supine grip)
WOD (Push):
Completed 4 rounds:
2 Cast Wall Walks
3 HeSPU
2 Cast Wall Walks
5 XR Dips to L-sit
2 Cast Wall Walks
7 XR Bulgarian Pushups
Stretch legs between sets
Finish with 2x10 Wrist Pushups
Legs Stretching:
- PNF Hamstring
- Ballsitic Pike &Straddle
- Weighted Pike & Straddle
- Static Holds
- Heathrow
Tue 22 May 2012:
FSP:
L-sit: 4 sets
Bl: 2 sets
FL: 2 sets
Ring Support: 2 sets
5 FL Pulls supersetted with 8 extl rotat @1.1k
Pushups: 8
Bar Rows: 0
Strength Warmup:
- straddle BL flicks, Fl flicks, XR Rows: 2x5 XR Pushups: 2 x 5
WOD (RIngs)
Complete 3 sets of each:
1 MU, 2 XR Dips, L-sit press to shoulderstand, lower to hang, MU (did on 2nd and 3rd set, slight bent arm pull), IH, 2 slow negative front pulls, 2 slow negative back pulls.
Leg stretching between sets.
Finishers:
5x15s FL
5x15s Ring Support
5x15s GH
Upper Stretch:
- Floor slides: 2 x8
- Weighted Shoulder Dislocates: 4 -5 x 8 @ 2.5 k
- German Hang Pulls: 5 x 2
- Jefferson Curls
- Pike Compression
Fri 25 May 2012:
FSP:
L-sit: 4 sets
Bl: 2 sets
FL: 2 sets
Ring Support: 2 sets
FL Pulls: 2 [x 5 supersetted with 2 x 8 Cuban Press @ 10kg]
Pushups: 1 x8
Bar Rows: 3x8
Strength:
XR Pushups 5, Bulgarian 5
XR Rows 5, Bulgarian 5
Straddle BL flicks, Fl flicks
WOD (Embedded)
Complete 3 sets of each:
1 Embedded BL (MU to IH to Reverse Crank to Straddle BL (10s holds, didnt hold for full 15s with adv tuck at end), pullout to IH and lower to hang) + 5 Tempo XR FL Rows
1 Embedded L-sit (1 MU, XR Dip to XR L-sit lower to L-sit hang) + 5 Tempo XR Bulgarian Pushups
1 Embedded FL (Pull to IH and down, 2 pullups, 1 FL Pull, to FL) + 5 Tempo Pike compression
Leg stretching between sets.
Finish the workout with 10 Bridge Wall Walks (3,3,2,2) superset with weighted pike
Use a tempo of 323 for the basic strength sets. For the XR PPP+, this equates to a 3 second descent, followed by a 2 second pause at the bottom with the feet elevated, then a 3 second ascent.
Finished with trap 3 work
Lower stretch Hard
Sat 26 May 2012:
FSP:
L-sit: 4 sets
Bl: 4 sets
FL: 4 sets
Ring Support: 3 sets
FL Pulls: 2 [x 5 supersetted with 2 x 10 Extl Rotators @ 1.1kg]
Pushups: 1 x8
Bar Rows: 3x8
Strength:
None felt very tired today
WOD (HS)
10 CWW (5,45s,5) - poor
60s
1x5 Pike Pres HeS
60s
10 Straddle Hes Press
3 mins
5:30 mins HS wall Runs
Light upper stretch. Just a few shoulder dislocates.
Comment:
Week 13b:
Back on schedule now that the main bulk of my exams have finished.
Thursday 31 May 2012:
FSP:
HS: 10 mins
L-sit: 4 sets
Bl: 3 sets
FL: 3 sets
Ring Support: 3 sets
FL Pulls: 2 [x 5 supersetted with 2 x 8 Cuban Press @ 10kg]
Pushups: 1 x8
Bar Rows: 3x8
Strength:
7 Pullups, 6 chins
2x6-7 Dips
WOD (Push)
Complete four rounds:
2 CWW
3 Negative HeSPU
2 CWW
5 Straight Bar Dips
2 CWW
7 FX PPP
Finish with 2x10 Wrist Pushups
Leg stretching between sets.
Legs Stretching:
- PNF Hamstring
- Ballsitic Pike &Straddle
- Weighted Pike & Straddle
- Static Holds
- Heathrow
Fri 1 June 2012:
FSP:
10 mins HS
L-sit: 4 sets
Bl: 2 sets
FL: 2 sets
Ring Support: 2 sets
5 FL Pulls supersetted with 8 extl rotat @1.1k
Pushups: 8
Bar Rows:
Strength:
None
WOD (Embedded):
Complete 3 sets each:
1 Embedded L-sit (Shoulderstand to Tuck L-sit XR) + 5 Pullups and 5 XR Dips
1 Embedded BL + 5 Tempo HeS RLL
1 Embedded FL (Pull to straddle BL then back out to FL) + 5 Tempo Undergrip HLL
Finish the workout with 10 Bridge Wall Walks
Notes:
3) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.
4) Use a tempo of 312 for the FBE. For the Seated MU this equates to a 3 second ascent/concentric, followed by a 1 second pause at the top, then a 2 second descent/eccentric.
Stretch legs between sets
Upper Stretch:
- Floor slides: 2 x8
- Weighted Shoulder Dislocates: 4 -5 x 8 @ 2.5 k
- German Hang Pulls: 5 x 2
- Jefferson Curls
- Pike Compression
Mon 4 June 2012:
FSP:
10 mins HS
L-sit: 4 sets
Bl: 3 sets
FL: 3 sets
Ring Support: 2 sets
FL Pulls: 2 [x 5 supersetted with 2 x 8 Cuban Press @ 10kg]
Pushups: 1 x8
Bar Rows: 3x8
Strength:
A1: Dips: 3x8 @17.5kg, 3x7 Straight bar dips
A2: 2x6 Pullups / Chins: 6 unweighted @ 7.5kg – Neutral: 4x5 Supine: 5
WOD (Legs)
3x5 Squats @90kg
Finish the workout with 3x10 Hip Extensions.
Finished with trap 3 work
Legs Stretching:
None
Tue 5 June 2012:
FSP:
L-sit: 4 sets
Bl: 4 sets
FL: 4 sets
Ring Support: 3 sets
FL Pulls: 2 [x 5 supersetted with 2 x 10 Extl Rotators @ 1.1kg]
Pushups: 1 x8
Bar Rows: 3x8
Strength:
None exam to prepare for.
WOD (HS)
Perform:
1x10 (6,20s,4 – weak) Cast Wall Walks (8,30s,2 to beat -ensure hollow body position is kept and hands get close to wall)
1x5 Pike Box Press HeS
1x10 Straddle Box Press HeS
12 cycles of Wall HS – total time 20:30 – weak (Time to beat 17:00)
Finish with 2x10 Wrist Pushups
Upper Stretch:
- Floor slides: 2 x8
- Weighted Shoulder Dislocates: 4 -5 x 8 @ 2.5 k
- German Hang Pulls: 5 x 2
- Jefferson Curls
- Pike Compression
Comment:
- on pullups, pull left shoulder back and down more
- Check the instructions for Ido Portal Band Series
- Foam Roll Left Pec Minor a Lot!!
Week 14b:
So great news, my exams are over and I can now dedicate a lot more time to training without feeling guilty!!
So the plan is:
- organised training 4 times a week similar to what I have been doing recently. Due to inconsistencies in training, extend this SSC out for a few more weeks before starting a new one.
- Playing about a couple times with a week doing whatever strength/equilibre work I want.
- Hard Stretching at least 3 times a week.
- HS Work Everyday
Thursday 7 June 2012:
Hard Stretch: about an hour long.
1. 10 mins: move about limber up
2. 40 mins: PNF Stretching.
- Pike 3 holds/leg
- Need to think of a way to do this for straddle
- Dynamic Pike Band Pulls 2x10/leg
- Hip Extensions 3x10
- Groin Lean
3. Dynamic
- Leg swings sideways and back and forth a la stronglifts. 2x10/leg
- Bouncing pike and straddle 2x10
4. Static
- Pike
- Straddle (100 degree opening angle – need to widen this)
- Quick Heathrow
5. Foam Rolling
Next time, include some more upper stretching and bridge work.
Friday 8 June 2012:
FSP:
HS: 10 mins
L-sit: 4 sets
Bl: 2 sets
FL:2 sets
Ring Support: 3 sets
FL Pulls: 2 x5
Pushups: 1 x8
Bar Rows: 3x8
Straddle BL and FL flicks: 2
WOD (Embedded) From Thursday 31 June
Complete 3 sets of each:
1 Embedded BL (MU to IH, lower to Straddle BL (10s) +adv tuck 5s, pull out to FL) + 5 Bulgarian Rows
1 Embedded L-sit (MU to XR Tuck L-sit) + 5 Bulgarian Pushups
1 Embedded FL (2 pulls to IH, adv tuck hold) + 5 Pike Compression
Strength:
A1: Dips:
Work up to 8, (7+1) and 4 @20kg Dips
1x6 Straight Bar Dips
1x6 Straight Bar Dips (Reverse Grip)
A2:
Pullups 3 x 6
Chins: Supine: 5, 5@10k
Neutral: 5, 5@10k
L-sit Chins: 2 x 5
Sat 9 June 2012:
FSP:
10 mins HS
L-sit: 4 sets
Bl: 2 sets
FL: 2 sets
Ring Support: 2 sets
5 FL Pulls
Pushups: 8
Bar Rows: None
Straddle BL and FL flicks: 2
Strength:
None
WOD (Rings):
Complete the following:
1st set: 2 MU, failed on press shoulderstand, 2 XR Dips, Forward Roll to hanging L, Crank (Tuck/Adv tuck FL) and Reverse Crank (to straddle BL)
2nd set: 2 MU, L-sit press to shoulderstand, 2 XR Dips, Lower to IH, FL and Reverse Crank
3rd set: 1 MU, L-sit press to shoulderstand, 2 XR Dips, Lower to IH, FL and Reverse Crank
5x15 seconds FL
5x15 seconds XR Support Hold (good downward pressure exerted, feeling nice pressure on biceps tendon)
5x15 seconds German Hang
Finish the workout with 2x10 Wall Extensions.
Stretch legs between sets
Hard Stretch: about an hour or two after the workout.
1. 30 mins upper body foam rolling + hockey ball work followed by 15 mins freestanding HS work (filmed- shoulder angle has tightened – need to work on opening up shoulders again.)
10 mins Wall HS work.
2.[ 25mins: PNF Stretching./u]
- Pike 3 holds/leg
- Dynamic Pike Band Pulls 2x10/leg
- Straddle 1 holds/leg
- Hip Extensions 3x10
- Groin Lean
- 5 mins Bridge Work
3. Dynamic
- Leg swings sideways and back and forth a la stronglifts. 2x10/leg
- Bouncing pike and straddle 2x10
4. Static
- No static Leg Stretching Today
- Slizzardman Shoulder Routine
- Floor Extensions
pretty awesome blog
beasty boy said:pretty awesome blog
Cheers mate! Still slow progress though - going to really pick it up now.
You're a weighted pull up and dip beast!!
Week 15b
Mon 11 June 2012:
A bunch of shoulder mobility work taken from MobilityWod - great websit.
Did:
- band distraction work (Bench Posn and Exaggerated Rack Posn)
- Ungluing the scapula by placing a golf ball between the scaps and spine and moving hand about - wow, definintely feel like this one.
- Leaning back against band and loading up external rotators to stretch them.
- rolling upper chest.
FSP:
10 mins HS
L-sit: 4 sets
Bl: 4 sets
FL: 4 sets
Ring Support: 3 sets
FL Pulls: 2 x5
Pushups: None
Bar Rows: None
Strength:
B1: Dips: 3x8 @20kg (warmed up with 5 reps@BW, 5 reps @+10kg), 2x6 Straight bar dips Normal grip, 1x6Reverse Grip (reverse felt a little wierd)
B2: Pullups 3 x 6 (easy - move up next time)
Chins: Supine: 5, 5@12.5k
Neutral: 5, 5@12.5k
L-sit Chins: 2 x 5
WOD (Legs)
Perform the following:
3x5 Squats @92.5 kg
3x5 Weighted RLL (with shoes on)
Finish with 60 seconds total aggregate work of a L-sit FX.
Finished with Scapular Ido Portal Pullup: 2 x 7
A little more band work.
Later did:
- 25 mins upper body rolling
- 25 mins free HS - body line looking good
- 60 mins stretching - mainly legs as before.
Tue 12 June 2012:
FSP:
HS: 6 mins
L-sit: 4 sets
Bl: 4 sets
FL: 4 sets
Ring Support: 3 sets
FL Pulls: 2 x 5
Pushups: none
Bar Rows: none
Strength:
A1: 1x5 XR Pushup, 3x5 Bulgarian Pushups
A2: 1x5 XR row, 3x5 Bulgarian Rows
B1: Cuban Press 1x8@10kg
B2: Trap 3 work 1x8@1.1kg
WOD (HS)
Perform:
1x10 Wrist Pushups
2x10 Cast Wall Walks (8,60s,7,60s,5)
120s rest
2x5 Pike Box Press HS
2x10 Straddle Box Press HS
6-7 of work minutes of HS Wall Runs and 3 mins Wall HS hold
Finish with 1x10 Wrist Pushups
Two rounds of:
B1: Cuban Press 1x8@10kg
B2: Trap 3 work 1x8@1.1kg
Finish with 2x10 Wrist Pushups
Upper Stretch:
- Floor slides: 2 x8
- Shoulder Dislocates: 4 -5 x 8
- German Hang Pulls: 3x2
Wednesday 13 June
Playtime:
- 10 mins Hs work on uneven ground. Ddnt work too well. After the following, did 15 mins of HS but quality wasnt good today.
- Rolling MU: got it really easily today after having not practiced for ages. Grip is key and in this case liquid chalk is useful! Did 3x2 and 2x1.
- Shoulderstand: 5 mins press from Lsit, 5 mins jumping into it,
- adv tuck 360 pulls: 3x3
- skin the cat 2 x4
Afternoon, had first ever ART treatment on left shouler. Practitioner said I had a very tight pec minor and a knotty left lat. Will be going back to see him. Much more effective than the wishy washy physiotherapy I have had in the past.
Thursday 14 June 2012:
FSP:
HS: 10 mins
L-sit: 3 sets
Bl: 2 sets
FL: 2 sets
Ring Support: 2 sets
FL Pulls: 1 x5
Pushups: 1 x8
Bar Rows: 2 x8
Flicks:2
Strength:
None
WOD (Rings)
Perform the following:
Set 1: 2 MU, 2 Rolling MU, press to shoulderstand, 3 XR Dips, 2 BL Pulls, 2 FL Pulls
Set 2: failed on shoulderstand so jumped back onto rings and proceeded from there.
Set 3: as 2 but also failed on pull up portion of rolling MU.
5x15 seconds FL
5x15 seconds Ring support
5x15 seconds German Hang
Finish the workout with 2x10 Wall Extensions.
Stretched as above
Saturday 16 June 2012:
FSP:
HS: 10 mins
L-sit: 4 sets
Bl: 4 sets
FL:4 sets
Ring Support: 3 sets
FL Pulls: 2 x5
Pushups: 1 x8
Bar Rows: 3x8
BL Straddle Pulls: 3 x 3
2x Ido Scapula Routine
XR pushups:5, XR Bulgarian 5
WOD (Push)
Complete four rounds:
2 Cast Wall Walks
7 HeSPU (Pike Hespu on Window Ledge)
2 Cast Wall Walks
5 XR Dips
2 Cast Wall Walks
3 PPP
Strength:
A1: Cuban Press 2 x8@10kg
A2: Trap 3 work 2x8@1.1k
BL Straddle Pulls: 3,2
Pullups (L-sit tuck): 3x6
Chins: Neutral - 5 @BW, 4@ +15k. Same for supine.
Dips: Worked up to 8,8,5 @22.5kg
1x5 Reverse grip straight bar dips
Stretching: some upper stretching with bands.
A fair bit of chin hangs which is good for my lats.
Comment:
- do more of the mobwod stuff. Really felt tight in upper chest (left pec minor) and my scalenes were tight as well. Going to hopefully get some A.R.T. done soon, but going to take care of it myself as well.
- stop spending so much time reading training stuff online. Rarely do I take a huge amount away and I should focus on just living and getting the training done. Training is a hobby, not something that should occupy my entire life, and I should just think about it in the gym. I think this will bring better intensity. I guess that means no more checking the active topics on here quite as frequently. Picked this up from reading Jason Ferrugia's work, which I will now finish reading!
- on pullups pull with lats
- on support, press down with scapula
- on BL , part your scapula as much as possible
- Good week of training. worked hard. Keep up motivation on the stretching. Remeber it will get you that press HS.
Week 16b
Mon 18 June 2012:
FSP:
10 mins HS
L-sit: 4 sets
Bl: 2 sets
FL: 2 sets
Flicks: 2
Ring Support: 2 sets
FL Pulls: 2 x5
Pushups:1x8
Bar Rows: 3x8
Strength:
None. Was still slightly sore.
WOD (Embedded)
Complete 3 sets of each:
1 Embedded L-sit (Jump to support, rolling MU to tuck XR L-sit) + 5 Tempo XR Dips
1 Embedded BL (MU to IH to BL - 10s Straddle Holds -careful that arms dont rub against sides) + 5 Tempo Inverted Curl (Tuck)
1 Embedded FL (2 tuck/adv tuck pulls to IH, FL hold) + 5 Tempo HLL
Finish the workout with 10 Bridge Wall Walks (5x2) supersetted with 30s 20kg Pike Stretch
Use a tempo of 212 for the basic strength sets.
Finished with Scapular Ido Portal Pullup: 2 x 8
Hard weighted lower body stretch: a little more weighted pike, then weighted straddle (felt a slight pull in bum) and weighted pancake stretch.
A.R.T. done in afternoon. Pec minor and rhombods. Practicioner noted that my soft tissue quality was not great at all!
Tue 19 June 2012:
Took off. Lazy – don’t let it happen again. Most important thing is to ALWAYS show up.
Wednesday 20 June
Played rugby sevens
Thursday 21 June 2012:
FSP:
Wall Slides: 3 minds
HS: 15 mins
L-sit: 4 sets
Bl: 4 sets (felt a lot more pressure than usual on biceps – same on support)
FL: 4 sets
Ring Support: 3 sets
FL Pulls: 1 x5
Strength:
5 rounds of
A1: 6 XR Bulgarian Pushups
A2: 6 XR Bulgarian Rows.
Left scapula all over the place.
WOD (Legs)
Perform:
Perform the following:
3x5 Squats @95 kg
3x5 Weighted RLL (with shoes on)
Finish the workout with 3x10 Hip Extensions.
Stretched hamstrings hard after. Weighted stretch.
Friday 22 June 2012:
FSP:
Wall slides:10 mins
Other physio work: balance on medicine ball, external rotation on floor (so that neck and levatus is not involved)
HS: 10 mins
L-sit: 4 sets
Bl: 4 sets
FL:4 sets
Ring Support: 3 sets
FL Pulls: 2 x5
Pushups: 1 x8
Bar Rows: 3x8
Strength:
WOD (HS)
Perform:
1x10 Cast Wall Walks (yay did 10!)
1x5 HLL
1x5 Pike Box Press HeS
1x5 HLL
1x10 Straddle Box Press HeS
1x5 HLL
10 mins HS Wall Runs (with some holds mixed in at the end and start of runs)
Finish with 2x10 Wrist Pushups
Sun 24 June 2012:
FSP:
Wall slides:5 mins
HS: 10 mins
L-sit: 4 sets
Bl: 3 sets
FL: 3 sets
Flicks: 2
Ring Support: 3 sets
FL Pulls: None
Pushups: none
Bar Rows: none
WOD (Pull)
Complete four rounds:
2 – Back Pulls (straddle up and down for all reps, lower from IH to BL pull back to IH)
5 L-sit Chins (1st set:5, 2nd: 4+1, 3rd:4+1, 5th: 5)
2 – Back Pulls
8 – XR FL Pulls (tuck) (4th set 6+2)
2 – Back Pulls
5 – XR Bulgarian Rows
Strength:
A1: Dips: 5@BW, 5@BW+10k, 8,7,7 @BW+22.5k
A2: DB Cuban Press @6k/arm: 5,4
A few sets of external rotation
Comment:
-Do more Wall HS Work. It helps improve your freestanding HS.
- been feeling really sore this week despite probably doing less work than normal. Need to drink less.in a week, everything will have cooled down.
- bought ticket to Gb Seminar- yay!!!!
- think I can move up on pushups and rows.
- On the BL, it is absolutely crucial that you first hollow your body out. The improvement derived from this alone is incredible. Full BL is now within sight.
Week 17b
Mon 25 June 2012:
FSP:
Wall slides: 5mins
HS: 17 mins
L-sit: 4
Bl: 4
FL:4
Ring Support: 3
FL Pulls: 2x5
Pushups: 1x8
Bar Rows: 3x8 various grips
Strength:
Did 5 mins of HS Press work against wall. Wrists placed about 1 foot from wall. Hurt by the end!
WOD (Legs)
3x5 Squats @97.5k
Finished with:
- 6 30s Wall HS Holds (hips nicely tucked under). Total time: 7:40.
- Hard weighted stretch
- 5 x weighted pike @20k
- 3 x weighted pancake@ 16k/leg
- Pike holds
- Didn’t do straddle as feeling pull in hamstrings
- External rotation for physio
- Biceps curl: 2 x 12 @10k (4 supine, 4 neutral, 4 reverse)
Tue 26 June 2012:
FSP:
HS: 3 mins - really struggle to do this on uneven surfaces
L-sit: 3
Bl: 2
FL: 2
Flicks: 2x2/each
Ring Support: 2
FL Pulls: 1x5
Pushups:none
Bar Rows: none
Strength:
None before ring series
WOD (Rings)
Perform the following:
3 sets of: Basic Ring Strength 3 (full with brief full BL hold and adv tuck FL)
5x15 seconds FL (tuck/adv tuck)
5x15 seconds Ring Support
5x15 seconds German Hang
Finish the workout with 2x10 Wall Extensions.
German Hang Pulls: 3x3
Coach Kev Lat Stretch: a couple holds - effective
Locomotion: 5 rounds of duck walk and kicking up to HS to traverse the length
Finished with: German Hang Pulls
Wed 27 June 2012:
Hard stretch:
PNF Pike: 4
Pike Pulls: 2x10/leg
Hip Extensions: 3 x 10
Straddle circles: 3 x 5/leg
Pike lifts: 3x5
Groin lean: 2x10
Fri 29 June 2012:
FSP:
Warmed up with dynamic stretching (3-4 sets of 8-12 of knee lift, front lift stretch, quad squeeze stretch, side lift stretch, some trunk rotations, bends, side bends, arm swings)
Wall slides: 5 mins
HS: 13 mins free (bad quality), 5 mins Wall
L-sit: 4
Bl: 2
FL: 2
Flicks: 2x2
Ring Support: 3
FL Pulls: 2x5
Pushups: 1x8
Bar Rows: 3x8
Strength:
1) Warm-up by performing 2-3 easier Chin/HSPU variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warm-up set to warm-up set.
A1: 5 Chins, 5 Pullups, 5 L-sit tuck chins
A2: 1x5 Elevated Pushups, 5 Pike HeS (off stool), 5 pike HeS (off fridge - higher up)
WOD (Embedded)
Complete 3 sets of each:
1 Embedded BL (MU to IH to BL (10s straddle hold on each!))+ 6 Tempo L-sit Chins (6,4+1+-ve, 4+2 tuck)
1 Embedded L-sit (Rolling MU to XR L-sit tuck) + 5 Tempo Box HeSPU (off stool)
1 Embedded FL (2 tuck/adv tuck pulls to IH, FL hold) + 5 Tempo Under-grip HLL
Finish the workout with 10 Bridge Wall Walks (5x2)
Finished with:
5 sets of shoulderstand hold
Hard stretch (PNF Stretch):
4 x pike with 15-20s hold at end of ROM
2x10 pike pulls
Deep Lunge: 3
Quad stretch: 2
Front Iso Splits: 2 (ease myself in)
Bridge Work: 4
HS hold done a bit later
Satu 30 June 2012:
FSP:
Foam Rolling to warmup followed by dynamic stretching.
Wall slides: 5 mins
HS: 15 mins (good bodyline - see comments), 5 mins wall
L-sit: 4
Bl: 4
FL: 4
Ring Support: 3
FL Pulls: 2x5
Pushups: none
Bar Rows: 2x8
Strength:
5x1 MU (60s Rest)
4x3 Adv Tuck 360 pulls (all the way to GH)
WOD (Push)
Complete four rounds:
2 CWW
3 Pike HeSPU (off stool)
2 CWW
5 XR Bulgarian Pushups
2 CWW
7 XR Dips
Finished with:
Relaxed Stretching: Pike, Straddle
Band Shoulder Dislocates: 5 sets
Comment:
You never know how youll perform until you turn up - so always turn up!
Good contraction of toes, glutes and traps needed for a straight HS.
Week 18b
Review of Goals
At the start of Januray, I stated my original goals, which were:
Goals 6 months:- 60s Free HS --> How? 10 mins practice everyday against wall + freestanding practice
- 3 x 30s L-sit on floor --> How? SSC + grease the groove
- Full BL --> How? SSC + 2x/week negatives
- Rolling MU --> How? Practice every time I do ring strength. Improve false grip strength.
- Full Pancake (I want to be able to do a straddle press to HS) --> How? Loaded Progressive Stretching + current stretching in every warmup
How have I fared?
Lets address each one on a one-by-one basis:
- HS: I have definitely improved but there remain issues. My HS work is still inconsistent, and am nowhere near a consistent 60s hold. My current max is around 30s. My bodyline could be improved. In order to improve HS, more practice and more importantly, better practice when Im fresh and ready to go.
- L-sit: Still some way off this but L-sit has improved significantly.
- Full BL: held momentarily. want to really solidify this.
- Rolling MU: got it, but noticeably got it in a few weeks having not trained for it for a while.
- Pancake: been poor.
Lessons learnt:
Have fewer goals and set them for a shorter timescale. Concentrate on one goal only, achieve this and then move on.
Mon 2 July 2012:
FSP:
Dynamic Warmup: as before
Wall slides: 5 mins
External rotation: 3x10/arm
HS: 25mins freestanding; Leaning Wall Exercise: 5mins ; Wall HS: 7 mins.
L-sit: 4
Bl: 4
FL: 4
Ring Support: 3
FL Pulls: 2x5
Pushups:1x8
Bar Rows: 3x8
Strength:
1. 5x3 adv tuck 360 Pulls (2 mins rest per set) – on some sets, was in tuck.
2. 5 chins, 5 pullups, 5 chins @BW+10k, 5 pullups @BW+10k, 5x5 XR L-sit Chins, 5 Chins @BW+10k
WOD (Legs)
3 rounds of:
- 5 RLL HeS
- 10 SLS (full negatives)
- 16 Killers
Finished with 60s L-sit work
Finished later with hard stretching:
Pike hold: 5 holds with 15s hold
Pike pulls: 2 x10
Deep lunge: 2
Quad stretch: 2
Front Splits progression: 3
Bridge: 2
Tue 3 July 2012:
FSP:
Dynamic Warmup
Wall slides: 5 mins
HS: 5 mins
L-sit: 4
Bl: 4
FL: 4
Ring Support: 3
FL Pulls: 2x5
Pushups: 1x8
XR Rows: 3x8
Strength:
None
WOD (HS)
Perform:
CWW: 8, 60s, 8, 60s, 4
120s
Pike HeS RLL: 5, 60s, 5
60s
Straddle HeS RLL: 10, 60s, 10
240s
12x Wall HS (16:20 total time)
2x10 Wrist Pushups
Finished with:
Hard Lat Stretch
Wed 4 July 2012:
Went kayaking, did some HS work.
Thurs 5 July 2012:
Stretched:
Pike hold: 3 holds with 15s hold
Pike pulls: 1 x10
Deep lunge: 1
Quad stretch: 1
Front Splits progression: none
Bridge: none
Felt very tired and drained today. Had planned on working out but took a rest day.
Fri 6 July 2012:
FSP:
Dynamic Warmup
External Rotation: 3x10
HS: 10 mins (poor quality)
L-sit: 4
Bl: 2
FL: 2
Flicks: 2
Ring Support: 2
FL Pulls: 2x5
Pushups: none
Bar Rows: none
Strength:
5 XR dips, 5 Pullups
WOD (Rings)
Perform the following:
3 sets of: 2 MU, 2 XR Dips, forward roll to a hanging L-sit, 2 Half Crank to tuck FL, 2 Half Reverse Crank to straddle/brief full BL
5x15 seconds FL
5x15 seconds Ring Support
5x15 seconds German Hang
Finish the workout with 7x3 Wall Extensions.
Finished with:
Relaxed stretching: pike, straddle.
More HS work. Started Yuri balance drill.
Comment:
New SSC next week. Things to incorporate:
- Straddle low hold
- Planche Lean
- 360 pulls
On FSP, keep elbows very tight. Everything is active – push! Pull!
On Tuesday, for HS WOD felt really tired but still produced a PR. Never know till you turn up!
On HS, when kicking up get shoulders over hands before --> eliminate variables. Even as you progress, Wall HS should remain a part of your training.
Week 19b
Tue 10 July 2012:
FSP:
Dynamic Warmup
HS: 10 mins
L-sit: 4
Bl: 2
FL:2
Flicks:2
Ring Support: 2
FL Pulls: 2
Pushups: 5, Bulgarian 5
Bar Rows: 5, elevated 5
Strength:
5 pullups, 5 XR Dips
WOD (Embedded)
Embedded BL (MU, L-sit to shoulderstand, 15s Straddle BL) + 5 tempo XR Elevated Rows
Embedded L-sit (MU, Rolling MU, L-sit) + 5 tempo XR Bulgarian Pushups
Embedded FL (MU, Rolling MU to FL) + 5 HLL
Tempo 423
Finished with:
- 10 BWW (5x2)
- 3x3 Cuban Press
- Shoulder stretch (CoachKev)
- PNF Legs
Wed 11 July 2012:
FSP:
Wall slides
HS: 10 mins free (much better), Yuri 5 mins
L-sit: 4
Bl: 4
FL:4
Ring Support: 4
FL Pulls: 2
Pushups: none
Bar Rows: 1x8
Strength:
5 chins, 5 pullups, 5 chins @6k, 5 pullups @6k, 2 x 5 XR L-sit chins, 2x5 L-sit tuck pullups
Skin the cat: 2 x3
WOD (legs)
4 rounds of:
60s Jump Rope
10 Jumps as high as I can
60s Jump Rope
10 Depth Jumps off wall
Finished with:
Thurs:
Very good, nice PNF Pike stretching sesh.
Fri 13 July 2012:
FSP:
HS: none
Dynamic warmup
L-sit: 4
Bl: 4
FL: 4
Flicks: 2
Ring Support: 3
FL Pulls: 2x5
Pushups: none
Bar Rows: 2x8
Strength:
2 rounds of basic ring strength 3 (1 rep of everything)
WOD (legs)
4 hanging oblique twists
10 SLS (limited range)
16 overhead lunges (@12k – could go heavier)
Finished with:
3x10 Hip Extensions
German Hang: 2 holds
Shoulder stretches with band
Wall Slides: 5 mins
Saturday: Did my entire warmup but no WOD
Comment:
Week 20b
Had some time off towards the start off the week.
Wed 18 July 2012:
FSP:
Dynamic Warmup
HS: 10 mins free decent
L-sit: 4
Bl: 2
FL:2
Flicks:2
Ring Support: 2
FL Pulls: 2
Pushups: 5, Bulgarian 5
Bar Rows: 5, elevated 5
Strength:
None
WOD (Rings)
3 rounds of:
MU, IH, lower to BL (full) , pullout through FL (tuck) to hanging L-sit, MU to shoulderstand, 2 XR Dips, IH, BL (straddle), FL (tuck)
5x15s of:
Fl
Ring Support
German Hang
Finished with:
2x10 Wall Slides
Thurs 19 July 2012:
FSP:
Dynamic Warmup
HS: 8 mins free (dcent), Yuri 5 mins
L-sit: 2
Bl: 2
FL:2
Flicks: 2
Ring Support: 2
FL Pulls: 2
XR Pushups: 1x8
XR Rows: 1x8
WOD (Embedded)
1 FX L-sit + 3,2,2 MU
1 embedded BL (Front Lever Pull to IH, lower to BL (Sets 1+2: lower in full BL 15s Straddle, 3rd set: lower in full 5s Straddle, 10s adv tuck) + 5 HeS RLL
1 embedded FL (MU, 1 FL Pull, tuck hold, lower) + 5 L-sit lifts (very small ROM)
Finished with:
5x2 BWW
PNF Stretching:
Pike: 3
Leg lift + hold: 2 x3
Deep lunge: 2
Quad: 2
Iso Front splits: 4
Later did 21 mins free HS + 10 mins Wall
Sat 21 July 2012:
FSP:
HS: 12 mins free (very good), 4 mins Wall
Dynamic warmup
L-sit: 4
Bl: 2
FL: 2
Flicks: 2
Ring Support: 2
FL Pulls: none
Pushups: none
Bar Rows: none
Strength:
5 chins, 5 pullups
5 XR Rows, 5 XR Elevated Rows
WOD (Pull)
4 rounds of:
2 BL Pulls (half of all reps down and up in full BL, making special effort not to touch hands to sides, other half down in full up in straddle)
5 XR L-sit chins
2 BL Pulls
7 FL Pulls (quite slow, adv tuck. On 3rd set: 6+1, 4th 5+2)
2 BL Pulls
5 XR Bulgarian Rows
Finished with:
Chin Hang: 3 x 30s
Lat Flys supported on a chair
10 more Free HS work after –good
Sun 22 July 2012:
PNF Stretching in the morning before travelling.
Comment:
HS:
- Good to focus one 1 point on the floor
- Body tensions drills
- Necessary to actively open shoulders
Week 21b
Plan
Mon 23 July 2012:
FSP:
Dynamic Warmup
HS: 13 mins (v good), 5 mins wall
L-sit: 4
Bl: 4
FL: 4
Flicks: 0
Ring Support: not possible
FL Pulls: 1x5
Bar Rows: 3x8 varying grips
WOD (Legs)
Perform the following:
3x10 Weighted SLS (partial ROM)
3x5 1 leg straight back DL @ 10k
3x6 Back Extension @ 15k
Finish with 60 seconds total aggregate work of a straddle L variation.
Strength:
Pullups: 5 chins, 5 L chins, 5 pullups, 2x5 L pullups
Straight bar dips: 3x6 normal grip, 1 x 6 reverse
PNF Pike: 3 holds
Tue 24 July 2012:
FSP:
Dynamic Warmup
HS: 10 mins decent
L-sit: 4
Bl: 4
FL: 4
Flicks: 0
Ring Support: no facilities
FL Pulls: 2x5
Bar Rows: 3x8
Strength:
WOD (HS)
Perform:
1x10 Cast Wall Walks
2 mins
1x5 Pike Wall Press HS (very small ROM)
2mins
1x10 Straddle Wall Press HS (very small ROM)
4 mins
Walking HSPU Ladders (5 rounds up to -ve HeSPU, 1:30 rest)
Finish with 2x10 Wrist Pushups
Finished with:
Thurs 26 July 2012:
FSP:
Dynamic Warmup
HS: 15 mins free (good)
L-sit: 4
Bl: 4
FL: 2
Flicks: 0
Ring Support: 0
FL Pulls: none
Pushups: none
Bar Rows: none
Strength:
Couple reps of Pistols
WOD (Pull)
Complete four rounds:
2 Front Pulls (tuck)
5 l-sit pullups
2 Front Pulls
7 FL Pulls (2: 6+1, 3: 5+1+1, 4: 4+3)
2 Front Pulls
6 Bar Rows
Finish the workout with 2x30 seconds Weighted Pike Stretch
Wall Slides
Finished with:
Fri 27 July 2012:
FSP:
Dynamic Warmup
HS: 7 mins free
L-sit: 2
Bl: 2
FL: 2
FL Pulls: 1x5
Strength:
WOD (Embedded)
3 rounds of:
FX L-sit + 8 bar rows (varying grips)
Straddle BL + 8 Straight bar Dips (normal grip)
Tuck/adv tuck FL + L-sit lifts (full, very small ROM)
10 BWW (5x2)
German Hang
Straddle: 2 x 15k
Pike:
Finished with:
Comment:
Good week of training on hols. Eat loads as well.
Week 22b:
Mon 30th July
Normal warmup as above
Full FL negative which Ive started to do.
WOD:
3 sets of Basic ring strength 3: 2 MU, 1 rolling MU, 1 press, 1 BL,1 FL
Shoulder streches
Tue 31st July
Normal Warmup
Strength warmup
Box HeSPU
Couple sets of XR Pushups
WOD
2 CWW
3 Box HeSPU
2 CWW
5 XR Dips
2 CWW
10 XR Pushups
Finished with:
2x10 wrist pushups
2x10 wall extensions
Comments:
So this was my last workout for a while due to an operation which has put me out of action since. Going to get back into it today. Time to start a new SCC because 20 weeks is too long, but understandable due to exam pressures etc.
Week 23b
So been out of it for a while. Getting back into it.
Sat 18 Aug 2012:
FSP:
Dynamic Warmup
HS: 10 mins wall, 5 mins free
L-sit: 4
Chin Hang, GH Pulls
Bl: 3
FL:3
Ring Support: 3
Strength:
2x5 Chins, 4 Pullups
HeSPU on chair: 3
WOD (Embedded)
Lower to BL adv tuck + 5 Tempo Pullups (3rd: 4+1)
FX L-sit + 5 HeSPU off chair
Bar FL Adv Tuck + 5 HLL
Tempo 432s
Finished with:
- Stretched a little to loosen up again
Sun 19 Aug 2012:
FSP:
HS: 10 mins free (dodgy)
L-sit: 4
Chin hang
Bl: 3
FL:3
Ring Support: 3
FL Pulls: 2 x 5
MU + dip: 4 reps
Mon 20 Aug 2012:
FSP:
HS: 10 mins wall
L-sit: 4
Bl: 2
FL:2
Ring Support: 3
Chin hang: 2 x 30s
Lat flys (supported) 2 sets
Light PNF Stretching: pike, lunge
Strength:
5 chins, 5 pullups
WOD (pull)
4 rounds of:
2 BL Pulls adv tuck
5 XR Elevated Rows (Floor for 3rd and 4th set)
2 BL Pulls
5 L chins tuck (4th: 4+1)
2 BL
6 FL Pulls (3rd and 4th: 4+2)
Finished with:
- GH Pulls 2 x 3
Wed 22 Aug 2012:
FSP:
Dynamic warmup
L-sit: 4
HS: 10 mins free ok
Bl: 4
FL: 4
Ring Support: 3
FL Pulls: 2x5
Chin hang: 2 x30s
GH Pulls: 3 x 2
Shoulderstand holds: 3
WOD (legs)
3x5 HLL
3x10 SLS (around half full and half negatives – much better performance than expected!)
3x6 HeS RLL
Finished with 60s L-sit
Thur 23 Aug 2012:
AM: 30 mins of free HS - very good, 10 mins wall
Fri 24 Aug 2012:
AM: 30 mins of free HS - very good, 10 mins wall
Stretch: pnf pike 3, deep lunge, quad f splits progression
FSP:
Dynamic warmup
L-sit: 4
Bl: 4
FL: 4
Ring Support: 3
FL Pulls: 2x5
Chin hang: 2 x30s
GH Pulls: 2 x 2
SLS: 3 reps per leg
MU: 5 reps (medium up, wide down)
Rest 3 mins
WOD (HS)
1x10 Wrist Pushups
2x10 (6,60s,5,60s,4,60s,5) CWW
2 mins rest
2x5 Pike HeS RLL (5,60s,5)
1min
2x10 Straddle (10, 60s, 5+5)
3 mins
5 rounds of walking HSPU Ladders (HeSPU off chair, -ve HeSPU two reps of each with 6 wall hs claps in between. 1:30 rest at each end)
1x10 wrist pushups
Finished with 3 GH Holds
Sat 25/08/12
Am 20 mins HS free and 10 mins wall
PM: 7 MU in 7 mins, 3 l-sit press to shoulderstand in 5 mins, 1 rolling MU
Comment:
Now ready to move on from HeSPU onto higher chair.
Week 24b
Second week back.
Mon 27 Aug 2012:
AM (1hr) :
HS Practice and Flexibility:
- Dynamic Warmup
- 10 mins free HS, starting with hands on floor
- 15 mins wall, getting close and extending at hips
- Stretching:
Pike PNF: 3
Quads: 2
Lunge: 2
Front Splits PNF: 3
PM:
FSP:
A. L-sit: 4
B1. Chin Hang: 2 x 30s
B2. GH Pulls: 2x2
C1. Bl: 4
C2. FL: 4
C3. Ring Support: 3
D1. FL Pulls: 2x5
D2. Lat Flys (foot supported): 2x10
Strength:
BW Squats
WOD (Legs)
20 SLS per leg: 15 mins to complete
- Left leg: 20 squats out of 20 attempts
- Right leg: 20 squats out of 29 attempts
Finish the workout with 2x30 seconds Weighted Pike Stretch
Finished with:
Tue 28 Aug 2012:
AM (30 mins):
HS Practice and Flexibility:
- Dynamic Warmup
- 15 mins free HS (good)
- 10 mins wall (really getting close + extending hips)
- played around with a few tuck HS next to wall
PM:
FSP:
A. L-sit: 4
B1. Chin Hang: 2x30s
B2. GH Pulls: 2x2
C1. Bl: 2
C2. FL: 2
Flicks: 1
C3. Ring Support: 2
D1. FL Pulls: 2x5
D2. Lat Flys (foot supported): 2 x 10
Strength:
XR Dips: 5
Pullups: 4
WOD (Rings)
Perform the following:
3 sets of; XR Support Hold, Inverted hang,reset FG, MU to SS, 2 XR Dips, lower down to XR Support Hold, negative MU down to hanging L-sit, Crank, Reverse Crank(straddle BL), Negative Front Pull (tuck FL)
5x15 seconds FL
5x15 seconds Support
5x15 seconds German Hang
Finish the workout with 2x10 Wall Extensions.
Finished with:
Wed 29 Aug 12
- Foam Rolling
- 15 mins free HS (so-so)
Thur 30 Aug 2012:
AM:
HS Practice and Flexibility:
- Dynamic Warmup
- 10 mins free HS, starting with hands on floor
- 20 mins kicking up, straightening HS
- 10 mins wall, getting close and extending at hips
- Stretching:
Pike PNF: 3
Quads: 2
Lunge: 2
Front Splits PNF: 3
PM:
FSP:
A. L-sit: 4
B1. Chin Hang: 2x30s
B2. GH Pulls: 2x2
C1. Bl: 2
C2. FL: 2
Flicks: 2
C3. Ring Support: 2
D1. FL Pulls: 2x5
D2. Lat Flys (foot supported): 2 x 10
Strength:
5 XR Rows
5 XR Pushups
WOD (Embedded)
Complete 3 sets of each:
1 Embedded BL (MU, Rolling MU, lower to BL(5s straddle, 10s adv tuck) + 5 Tempo XR Rows
1 Embedded L-sit (MU to XR L-sit, press to shoulderstand, lower and hold L-sit) + 5 Tempo XR Pushups
1 Embedded FL (Pullup to BAR FL adv tuck) + 5 Tempo HLL
7x3 Wall Slides
Tempo 212s
 
Fri 31 Aug 2012:
AM:
HS Practice and Flexibility
- 30 mins free HS. Really pushing to improve line now by opening up shoulders completely to the point where I can only see thumbs through eyebrows, hollowing out chest, squeezing glutes and squeezing abs through. Need to tuck hips under.
PM:
FSP:
A. L-sit: 4
B1. Chin Hang: 2x30s
B2. GH Pulls: 2x2
C1. Bl: 4
C2. FL: 4
C3. Ring Support: 3
D1. FL Pulls: 2x5
D2. Lat Flys (foot supported): 2 x 10
Strength:
HeSPU (off stool): 2 x 3
WOD (Press)
Complete four rounds:
2 CWW
5 HeSPU (moved onto fridge for HSPU)
2 CWW
10 XR Dips
2 CWW
5 Swings XR Support
Some more strength:
Chins: 2 x 5 (1 min rest)
Pullups: 2 x 5 (1 min rest)
L-sit chins tuck: 2 x 3
False grip holds in IH: 2
Finish with 2x10 Wrist Pushups, 7x3 wall extensions and chest stretch
Comment:
Decent performance this week.
Week 25b
Third week back. Time to get back into it. Dynamic strength hasn’t been too badly affected although FSP holds are a fair bit weaker.
Mon 3 Sept 2012:
AM (1h30) :
HS Practice and Flexibility:
- Dynamic Warmup
- 10 mins free HS (decent)
- 20 mins kicking up from floor.
- Stretching:
Pike PNF: 2
Quads: 2
Lunge: 2
Front Splits PNF: 2
Not feeling very flexible today.
PM ():
FSP:
A. L-sit: 4
B1. Chin Hang: 2
B2. GH Pulls: 2
C1. Bl: 4
C2. FL: 4
C3. Ring Support: 3
D1. FL Pulls: 2
D2. Lat Flys (foot supported): 2
Strength:
A1: 5 chins, 5 pullups, 4x5, 4 XR L-sit Chins
A2: HeSPU off stool 5, off table 5x5
WOD (Legs)
Perform three rounds of the following: (three mins rest per set)
5 Reverse HeS RLL
10 Killers @12k
5 HLL
10 SLS
Finish with 60 seconds total aggregate work of a straddle L sit.
Finished with:
Tue 28 Aug 2012:
AM (25 mins):
HS Kicking up from floor - 25 mins
PM ():
FSP:
A. L-sit: 4
B1. Chin Hang: 2x30s
B2. GH Pulls: 2x2
C1. BL: 4
C2. FL:4
C3. Ring Support: 3
D1. FL Pulls: 1x5
D2. Lat Flys (foot supported): 1x10
Strength:
2x2, 1 MU in 5.5 mins (medium grip up and down)
Rest 4 mins before WOD
WOD (HS)
Perform:
1x10 Wrist Pushups
2x10 Cast Wall Walks (8,60s,5,90s,5,60s,3)
5mins
2x5 Pike Box Press HS (small rom)
2x5 Straddle Box Press HS (small rom)
12 cycles of Wall HS in 16:20**
Finish with 1x10 Wrist Pushups
Wed 29 Aug 12
15 mins free starting with hands on floor -- very good today: good line and long holds
Kayaking
Thur 30 Aug 2012:
AM ():
HS Practice and Flexibility:
- Dynamic Warmup
- 20 mins free HS, starting with hands on floor
- 5 mins wall, getting close and extending at hips
PM ():
FSP:
A. L-sit: 4 - getting easy
B1. Chin Hang: 2x30s
B2. GH Pulls: 2x2
C1. Bl: 4
C2. FL: 3
C3. Ring Support: 3
D1. FL Pulls: none
D2. Lat Flys (foot supported): none
Strength:
Strength warmup for WOD: 5 chins and 5 pullups
HeSPU Wall Small ROM: 4x3
WOD (Pull)
Complete four rounds:
2 – Front Pulls adv tuck
5 XR L-sit Chins
2 – Front Pulls adv tuck
5 –FL Pulls adv tuck (4th set: 4+1)
2 – Front Pulls adv tuck
10 – Lat Flys foot support
 
Fri 31 Aug 2012:
AM ():
Nothing today
PM (1h05):
FSP:
Dynamic Warmup
A. L-sit: 2
B1. Chin Hang: 2
B2. GH Pulls: 2
C1. Bl: 2
C2. FL:2
Flicks: 2
C3. Ring Support: 2
D1. FL Pulls: 1x5
Strength:
None
WOD (Rings)
Perform the following:
3 sets of: Basic Ring Strength 3 (2 MU, straddle BL, adv tuck FL on sets 2 and 3, failed on shoulderstand)
5x15 seconds FL flat tuck
5x15 sec Descending XR L-sit
5x15 seconds German Hang
Finish the workout with 6x3 Wall Extensions.
Comment:
Good week of training
Important on HS to turn right hand in - mine tends to go out. Inwards, my balance and line are much better.
On BL, really separate shoulder blades.
On HeSPU, now move on to doing HeSPU on table but full ROM.
** shoulders knackered but still hit a PB - your body lies!
More consistent with stretching next week.
Week 26b
Fourth week back.
Mon 10 Sept 2012:
AM (25mins) :
HS Practice: 25 mins kicking up with hands on floor. Best 24s hold.
PM (unsure):
FSP:
A. L-sit: 2
B1. Chin Hang: 2x30s
B2. GH Pulls: 2x2
C1. BL: 2
C2. FL: 2
Flicks to Straddle BL and adv tuck Fl: 2
C3. Ring Support: 2
D1. FL Pulls: 1x5
D2. Lat Flys (foot supported): 1x10
Strength:
WOD (Embedded)
Complete 3 sets each:
1 FX L-sit + 5 MU (done in clusters but eventually got 3x5)
1 Embedded BL (front pull to straddle 10s, adv tuck 5s) + 5 Tempo HeS RLL
1 Embedded FL (adv front pull to straddle BL pull out to adv FL) + 5 L-sit lifts (very quick)
Finish the workout with 10 Bridge Wall Walks
4) Use a tempo of 413 for the FBE. This equates to a 4 second ascent, followed by a 1 second pause at the top, then a 3 second descent.
Finished with Stretching:
Pike PNF: 2
Quads: 2
Lunge: 2
Front Splits PNF: 1
Tue 11 Sep 2012:
AM (unsure):
HS Practice
PM:
FSP:
A. L-sit: 4
B1. Chin Hang: 2x30s
B2. GH Pulls: 2x2
C1. BL: 4
C2. FL:4
C3. Ring Support: 3
D1. FL Pulls: 2x5
D2. Lat Flys (foot supported): 2x10
Strength:
Supersets:
HeSPU: 5 XR Dips, 5 HeSPU supported on stool, 4 XR HSPU on stool (too tough), 4x3 Wall -ve HeSPU
Pullups: 5 chins, 5 pullups, 5 XR L-sit Chins, 3x5 L-sit tuck pullups, 5,4 L-sit Pullups Effort to make body more concave on pullups
WOD (Legs)
Complete four rounds:
60 sec Jump Rope
6 SLS (3 per leg)
60 sec Jump Rope
10 Squat Jumps
60 sec Jump Rope
10 Depth Jumps
Finish the workout with 2x60 seconds of Seated Toe Point Stretch.
Finished with:
Wed 12 Sep 12
Thur 13 Sep 2012:
AM (1h20):
HS Practice and Flexibility:
Dynamic Warmup
16 mins Free HS kicking up with hands on floor: best hold 25s
10 mins Wall HS
Stretching:
Pike PNF: 3
Seated pointed toe stretch: 2x60s
Standing Pike: 2 x 60s
Lunge: 2 x 60s
PM (1h40):
FSP:
A. L-sit: 4
B1. Chin Hang: 2x30s
B2. GH Pulls: 2x2
C1. Bl: 4
C2. FL: 4
C3. Ring Support: 3
D1. FL Pulls: 2x5 adv tuck
D2. Lat Flys (foot supported): 2x10
Strength:
MU: 2 x 2
Superset
HeSPU: 5 HeSPU with table support, 4x4 -ve Wall HeSPU
Pullups: 5 chins, 5 XR L-sit chins, 3 x 5 L-sit Pullups
WOD (Legs + Core)
Perform 3 rounds of the following:
10 Half Windshield Wipers
10 Overhead Lunges @12k
20m Sprint
10 SLS
Finish with 60 seconds total aggregate work of Lsit.
Weighted Pike: 2 x 60s
7x3 Wall Extensions
 
Fri 14 Sep 2012:
AM (2mins):
HS Practice: held HS for 30s! Now make consistent and good form.
PM:
FSP:
A. L-sit: 4
B1. Chin Hang: 2x30s
B2. GH Pulls: 2x2
C1. Bl: 4
C2. FL: 4
C3. Ring Support: 3
D1. FL Pulls: 2x5
D2. Lat Flys (foot supported): 2x10
Strength:
Nothing
WOD (HS)
Perform:
1x10 Cast Wall Walks (Tough and with slightly sloppy form but did 10)
1x5 Pike Wall Press HS (small ROM)
1x10 Straddle Wall Press HS (small ROM)
4:20 minutes of HS Wall Runs (4:20 work in 9 mins)
Finish with 2x10 Wrist Pushups
Comment:
- Need to put in a bit more preliminary work for front splits.
- Right glute is dormant.
- Had thought about starting new SCC today but a little drained. Will do next week.