Kenny's gymnastics adventure

So pumped, I'm finally making solid progress! Did 1 round of yesterday's ring strength WOD and saw significant improvement in multiple places. I can now hold a false grip turned out for a bit, muscle-up is definitely getting stronger and smoother, and press shoulder stands were finally smooth and not a huge struggle!

Shoulder/scapula warmup

Wrist routine

FSP:

2 x 30 secs wall HS/1 x 60 secs reverse plank

4 x 15 secs tuck BL

One round of the ring strength series then the FSP:

Perform the following:

1 set of: 2 MU, 2 XR L-sit Press Shoulder Stand, forward roll out of the shoulder stand to a hanging L-sit, 2 Half Crank straddle attempts, 2 Half Reverse Crank straddle attempts

5x15 seconds adv. tuck FL

5x15 seconds PL Lean (not a very far lean at all)

5x15 seconds German Hang

3 x 5 MU transition negatives/wall straddle press HeS

2 x 10 wrist pushups

Shoulder/scapula warmup

Wrist routine

FSP:

2 x 30 secs wall HS/1 x 60 secs reverse plank

4 x 15 secs adv. tuck FL/tuck BL

1 round:

1 L-sit + 5 Tempo chair Bulgarian Dips

1 tuck BL + 5 Tempo inverted curls

1 adv. tuck FL + 5 Tempo Russian HLL -- not very good

15 sets:

3 XR dips

3 XR chins w/ 20 lb. dumbbell

Finish the workout with 10 Bridge Wall Walks -- got all the way to the ground for the first time ever on last rep!

Wanted to do an explosive leg day anyway, so chose last week's dynamic leg WOD. Shortened to 3 rounds because of other activity today. Really enjoyed this one!

Shoulder/scapula warmup

Wrist routine

FSP:

2 x 30 secs wall HS/1 x 60 secs reverse plank

4 x 15 secs adv. tuck FL/tuck BL

WOD:

Complete three rounds:

30 double-unders (estimated each to be one sec)

20m Sprint

30 double-unders

10 Jumping Single Leg Deck Squats

30 double-unders

5 Depth Jumps

2x60 secs Seated Toe Point Stretch.

Another hypertrophy workout today, reminded me of just how weak my vertical pressing strength is Had to scale the easiest HSPU variation (box HeSPU) two ways -- head to a small pillow on ground, in addition to a leg bend that made my upper body less than vertical/gave some assistance. I think next time I will get rid of the pillow and just use the legs to give as much or as little help as is needed.

Shoulder/scapula warmup

Wrist routine

FSP:

2 x 30 secs wall HS/1 x 60 secs reverse plank

4 x 15 secs adv. tuck FL/tuck BL

15 sets:

3 box HeSPU (assisted as written above)

3 FL rows (adv. tuck --> tuck after 5 sets)

Finished with 2 x 10 wrist pushups, since coach usually puts those in after handstand-heavy days. DIdn't include any of today's WOD before the 15 sets because I plan to use that for leg work tomorrow, will probably include portion of tomorrow's WOD along with legs tomorrow.

Mixed a bit of today's WOD with all of yesterday's.

Wrist routine

FSP:

2 x 30 secs wall HS/1 x 60 secs reverse plank

4 x 15 secs adv. tuck FL/tuck BL

1 x 5 cast wall walks

1 x 5 wall pike press HeS

2 x 5 wall straddle press HeS

WOD:

Perform the following:

3x5 GHR (improvised a GHR with bench and ping pong table, ended up doing more like back extensions with 25 lb. dumbbell on neck)

3x10 Weighted SLS (holding dumbbell to chest -- 25, 30, 30)

3x60m Sprint

Finish the workout with 3x10 Hip Extensions.

This will be last post for a week or so, will be on vacation doing a bunch of random exercising but nothing too structured. I think I was way overdue for a deload anyway, so I'm excited to see the results with this week to fully recover.

Just an update on my physical activity this week, have been doing lots of water sports and stuff, so keeping very active but nothing too intense. One quarter to half mile or so swim, which was actually quite hard given how bad I am at swimming. Got to the gym two days ago, did one heavy set of 5 squats, 3 x 5 hang power cleans, and a quick crossfit-type WOD with box jumps, dumbbell clean and press, and situps.

An even longer swim yesterday, tennis session today. Back to organized workouts starting Monday.

An even longer swim yesterday, tennis session today. Back to organized workouts starting Monday.

Back to the regular schedule today, saw some really nice strength increases after this much-needed week off.

Shoulder/scapula warmup

Wrist routine (moved from 10 to 15 reps on a couple of the exercises for this SSC)

FSP:

2 x 30 sec wall HS/1 x 60 sec reverse plank

2 x 30 sec adv. tuck FL/tuck BL

1 x 5 cast wall walks

1 x 5 wall pike press HeS

1 x 10 wall straddle press HeS

10 rounds:

3 ring dips (12 lb. dumbbell --> 5 lbs. after 8 rounds)

3 chinups w/ 30 lb. dumbbell

2 x 10 wrist pushups

Leg workout today, going to focus on increasing my vertical jump from now on during the Tuesday/Friday leg days.

Squat: 5 x 135, 185, 225, 245, 265, 275

Hang power clean: 5 x 45, 95, 135, 145

Dumbbell swings: 8 x 45, 55, 65, 75

Another hypertrophy workout today, with vertical pushing and horizontal pulling. Progress on these is definitely not as apparent as with the dips and chinups.

Shoulder/scapula warmup

Wrist routine

FSP:

2 x 30 secs wall HS/1 x 60 secs reverse plank

2 x 30 secs adv. tuck FL/tuck BL

10 rounds:

3 box HeSPU w/ some bent leg assist

3 FL rows (adv. tuck -- tuck after 6 rounds)

Jumping workout today, easy and fun.

10 x 2 205 lb. speed rack pulls from below knees (30 secs rest between sets)

5 sets of 6 speed hang snatches

2 x 12 single leg jumping deck squats

3 x 12 jumps onto bench, keeping legs straight and exploding with calves

Decided I was not being smart and went back to the GB WODs. Hypertrophy is not really my goal for now, I guess I just like the idea of something new but am going back to the WODs hopefully for the rest of the summer. Didn't see as much progress as I would have liked last time, so I think I am going to take yet another of slizzardman's reccomendations and go a little easier on the WODs, then add a bit of work on weaknesses at the end of the WOD.

Shoulder/scapula warmup

Wrist routine

FSP:

2 x 30 secs wall HS/1 x 60 secs reverse plank

2 x 30 secs adv. tuck FL/tuck BL

WOD:

Complete 3 sets each:

1 inverted hang -> tuck BL + 5 tuck FL Rows

1 MU -> XR L-sit + 5 PPP

1 inverted hang -> adv. tuck FL + 5 HLL V to L

3 x 10 secs bent arm wall HS (back to wall, about halfway down into HeS) -- trying to improve my HSPU strength, really would like to achieve a HeSPU by the end of the summer, not sure how realistic that is though

10 Bridge Wall Walks

2 x 10 Wall Extensions, since I missed those not having done last week's ring series WOD

Leg strength today, squats sucked but other two lifts went up. Very interested to see how this improvised jumping program ends up working out.

Foam rolling/hip flexor stretching

Squat: 5 x 45, 135, 185, 225, 265, 280 (fail on 3rd rep)

Hang power clean: 5 x 45, 95, 135, 145, 155

Dumbbell swings: 8 x 55, 65, 75, 80

This post was from last Wednesday, accidentally posted in the WOD forum instead of here:

Nice to be back with the WODs, making sure to leave a bit in the tank instead of going all out.

Shoulder/scapula warmup

Wrist routine

FSP:

2 x 30 secs wall HS/1 x 60 secs reverse plank

2 x 30 secs adv. tuck FL/tuck BL

WOD:

Complete four rounds:

2 L-sit press to Tuck PL (the tuck planche part of all these was quite iffy)

3 box HeSPU

2 L-sit press to Tuck PL

5 PPPushups

2 L-sit press to Tuck PL

5 Swinging Dips

1 x 10 wrist pushups

Last Friday's workout, have been bad about posting recently. FSP/abbreviated WOD from Friday + jumping leg workout

FSP:

2 x 30 secs wall HS/1 x 60 secs reverse plank

2 x 30 secs adv. tuck FL/tuck BL

10 x 2 speed rack pulls

4 x 6 95 lb. speed snatches

2 x 12 single leg jumping deck squats

2 x 12 stiff leg bench jumps

2 x 5 cast wall walks

8 HeSPU negatives (2 back to wall, 4 face to wall, 2 back to wall)

Decided that since pulling is already a strength of mine, I would skip yesterday's WOD and do today's ring series instead, leaving today for legs. Here was yesterday's workout:

Shoulder/scapula warmup

Wrist routine

WOD:

3 sets of: MU to BL, pullout to FL, lower to hang, MU to XR L-sit, 2 Dip to XR L-sit, press to shoulder stand, press out to XR Support Hold, roll backward to BL, FL

5x15 seconds FL

5x15 seconds XR Strap HS

5x15 seconds German Hang

Leg strength day today, also threw in the FSP that I didn't do yesterday (forgot them at first but added in during the workout).

Rack pull (plates resting on 3 stacked 45 lb. plates): 3 x 135, 225, 275, 325, 345 (fail on 3rd rep)

2 x 30 secs adv. tuck FL/tuck BL

Pistols: 12 x bodyweight, 10, 20, 30

2 x 30 secs wall HS/1 x 60 secs reverse plank

Incline GHR: 8 x bodyweight, 25, 45

Calf raise (machine with added bodyweight): 8 x bodyweight, 90, 180, 230, 270

Randomly decided to try a HeSPU yesterday and actually got it, was so pumped to finally get one!

Shoulder/scapula warmup

Wrist routine

FSP:

2 x 30 secs wall HS/1 x 60 reverse plank

2 x 30 secs flat tuck FL/tuck BL

WOD:

3 MU negatives

2 kipping MU

Complete 3 sets of each:

1 XR L-sit + 3 MU -> inverted hang -> partial inverted chinup

1 German Hang -> tuck BL + 6 HeS straddle reverse leg lifts

1 ivnerted hang -> flat tuck FL + 6 Tempo Circular HLL

10 Bridge Wall Walks

3 x ~10 secs bent arm wall HS (facing wall) -- held it at the sticking point I had noticed yesterday, about halfway down to HeS

10 x 2 185 lb. speed box squats (30 secs rest between sets)

Killers: 8 x bodyweight, 45, 60, 65, 65, 65

2 x 12 plyometric jump squats

2 x 25 straight leg plyometric jumps

Decided to throw in a 2k row for some conditioning at the end, it was TOUGH, ended up with a time of 7:32. Prbably going to work on that.

Leg strength again today, went pretty well with all lifts improving from last week.

Rack pull off 3 45 lb. plates: 3 x 135, 185, 225, 275, 325, 345, 355 (failed on third rep)

Pistols: 12 x bodyweight, 15, 25, 35

Incline GHR: 10 x bodyweight, 25, 45

Calf raise machine w/ added bodyweight: 10 x bodyweight, 90, 180, 270

Definitely seeing a lot of improvement in all aspects of these straight-arm shoulder strength days.

Shoulder/scapula warmup

Wrist routine

FSP:

2 x 30 secs wall HS/1 x 60 secs reverse plank

2 x 30 secs flat tuck FL/tuck BL

WOD:

Perform:

1x10 Cast Wall Walks

1x5 Pike wall press HeS

1x10 Straddle wall press HeS

5 x ~30 reps HS wall runs

Finish with 2x10 Wrist Pushups

Shoulder/scapula warmup

Wrist routine

FSP:

2 x 30 secs wall HS/1 x 60 secs reverse plank

2 x 30 secs flat tuck FL/tuck BL

WOD:

Complete four rounds:

2 Cast Wall Walks

5 box HeSPU

2 Cast Wall Walks

10 Germans on ping pong table

2 Cast Wall Walks

20 swinging dips (set 1: 3 failed attempts at XR swinging dips, set 2: 5 jumping dips w/ XR above head, sets 3&4: 20 jumping dips w/ XR shoulder height)

Finish with 2x10 Wrist Pushups

Tough but solid ring workout today. Figured out that if I set the rings high, i could both MU from a full, straight hang as well as hook my legs around the tree branch to allow me to complete bottom-half ROM HSPU's.

Shoulder/scapula warmup

Wrist routine

FSP:

2 x 30 secs wall HS/1 x 60 secs reverse plank

2 x 30 secs flat tuck FL/tuck BL

WOD:

Perform the following:

3 sets of: 3 MU, 1 XR L-sit press shoulder stand, 3 XR assisted HSPU, 3 Tick Tocks (flat tuck FL, tuck BL)

5x15 seconds flat tuck FL

5x15 seconds PL Lean

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

Yesterday's workout with a friend, did an upper body weights workout.

Incline bench press: 115 x 10, 125 x 10, 130 x 8, 130 x 8

superset w/

Weighted pullups: 45 x 5, 4, 4, 4

Close grip bench press: 115 x 10, 125 x 10, 135 x 9, 135 x 8

superset w/

tuck FL rows: 4 x 8

4 sets of twisting plate pinches w/ 4 5lb. plates