Monday 20. June 2011
Endurance
- 1 hour - Indoor volleyball
Tuesday 21. June 2011
Endurance
- 1 hour - Indoor volleyball
Strength / Skill development
4 x 5sec - OAC - 90° static hold
2 x 1 Back Lever - Straddle - Negative to 5sec static hold
1 x 4 Front Pulls - Straddle
1 x 4 Front Pulls - Tucked Straddle
2 x 2 OAC Progression - Off hand on towel
2 x 3 OAC Progression - Off hand on wrist
1 x 8 Side-jump Pull Ups
1 x 8 Side-to-side Pull Ups
1 x 4 German Hang Out
1 x 20sec Front Lever - Flat Tuck
3 x 15sec - PB L-sit
3 x 10sec - Shaolin Push Ups - Static Hold
3 x 6sec - Static Weighted Back Extension - 32kg
2 x 6 Supine Windshield Wipers
Work Capacity
- 3 x 200m Sprint
1500m cooldown
Result
- Great day! Tried holding OAC static for the first time and managed 2x5sec each arm with not nearly as much effort as I anticipated. Just after that I did my first half-decent completely horizontal Straddle Back Lever. Life is good
I've been taking training fairly easy these last two weeks due pain in elbow when I put too much weight on my left arm, and also since my wrist has been a litte odd ever since I got tripped by a dog a few weeks ago.