Kenny's gymnastics adventure

10 x 2 195 lb. speed box squats (30 secs rest between sets)

Killers: 8 x 45 lb. dumbbells, 60, 65, 70

2 x 15 plyometric jump squats

2 x 30 straight leg plyometric jumps

500m row in 1:36

Yesterday's workout:

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 3 sets of each:

1 tuck BL + 5 Tempo tuck Yewkis

1 XR L-sit + 5 XR Dips

1 Embedded flat tuck FL + 5 Tempo Under-grip HLL

Finish the workout with 10 Bridge Wall Walks

Have taken a break due to wisdom teeth coming out last Thursday, but got back into the swing of things yesterday.

Hip and ankle mobility stuff from MobilityWOD. I'm going to start doing some of these starting from the beginning.

Light squats working on flexibility, getting all the way ATG.

4 x 500m rows, average of around 1:40, was pretty happy with this.

Today's workout, vertical pressing WOD I missed last week.

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:

2 x 5 cast wall walks

1 x 5 wall pike press HeS

1 x 10 wall straddle press HeS

HSPU ladders, 2 rungs/5 rounds (only 1 negative HeSPU each round, no wall runs in 2nd half of each ladder)

2 x 10 wrist pushups

Yesterday's workout, including my first completed forward rolls in the rings!

FSP:

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

2 x 30 secs flat tuck FL/tuck BL

WOD:

4 rounds of Basic Rings Series 3:

MU, forward roll to support, L-sit, press to shoulder stand, press to support, back roll to tuck BL, flat tuck FL

WOD:

3 rounds of each:

XR L-sit + (3,5,3) XR dips

tuck BL + foot-assisted BL curls

flat tuck FL + partner-assisted L-sit raises

3 hill sprints

2 quick metcons (about 2 mins. each) on the beach with sand buckets, sprints, burpees, etc.

Semi-random leg workout today:

Jump Squats: 8 x 45, 65, 95, 115, 135

ATG back squats: 5 x 45, 95, 135, 185, 205

Row: 500m, 1000m, 500m

Didn't have enough time for a full workout yesterday, so just did FSP plus some of the WOD prehab finishers I had skipped recently.

1 stomach to wall HeSPU for fun, was my first ever!

FSP:

3 x 20 secs flat tuck FL/tuck BL

2 x 10 wall extensions

1 x 10 bridge wall walks

Cobbled together half of yesterday's WOD with half of tomorrow's to catch up. Will take tomorrow off, then do the ring series on Friday as scheduled.

Shoulder/scapula warmup

FSP:

FSP:

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

3 x 20 secs flat tuck FL/tuck BL

2 x 5 cast wall walks

6 cycles of XR strap HS -- was actually able to turn the rings out on these, but with lots of leg support on straps and somewhat arched back

2 rounds:

2 flat tuck front pulls

5 tuck FL rows

2 flat tuck front pulls

6 tuck circular FL pulls

2 flat tuck front pulls

3 false grip pullups + 3 pullups + 10 sec L chin-up hold

1 x 10 wrist pushups

Played lots of tennis yesterday afternoon, so the workout following that was pretty short.

Power snatch: 2 x 45, 95, 115, 135

Power clean: 1 x 135, 175, 185

4 x 250m row

Did yesterday's ring series WOD today. First true L-sit press to SS (as opposed to L-sit to tuck press to SS)!

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

Perform the following:

3 sets of: Basic Ring Strength 3 (w/ attempts at single leg BL and straddle FL) -- was very happy with these ring series, I'm finally feeling strong and in control on the rings, especially with the SS and MU transition

5x15 seconds tuck FL

5x15 sec Descending XR L-sit

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.