personal gymnastics training log. any help will be appreciated.
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mlitsey's log
Started by Michael Litsey, September 27, 2011 · 10 Replies · 933 Views
1000
frog stand 3x5 seconds
tuck l-sit 3x5 seconds
handstand back to wall 3x15 seconds
1200
Crossfit - Push Jerk 1rm = 165 pounds
4x4 reps pullups using heavy black band
12 minute AMRAP - 6 shoulder to overhead using 75% of PJ 1rm, 12 situps, 12 pistols (6 each leg)
used 125# for press, regular situps, 12" box with 2 45# weight plates for the pistols
completed 6 rounds + 3 press
random - 12 second hang from bar
0930
joint rotations - neck, wrist, elbows, shoulders, hips, knees
frog stand 3x5 seconds
tuck l-sit 3x5 seconds on parallets
handstand 3x15 seconds back to wall
wall pushups 3x11 reps (2 seconds up and down)
knee tucks 3x11 reps (sitting on table, 2 seconds up and down)
These were much harder after doing the static holds.
played around with l-sit tuck, hang from horizontal bar, frog stand, and hand stand hold through the weekend.
111003
1x5 second hold frog stand
1x5 second hold l-sit tuck
1x15 second hold hand stand back to wall
frog stand 3x5 seconds
tuck l-sit 3x5 seconds
handstand back to wall 3x15 seconds [feeling pretty tired after these may drop to 10 second holds]
eischens yoga basic routine
frog stand 3x5 seconds
tuck l-sit 3x5 seconds
handstand back to wall 3x10 seconds
1 rep each (these are 4 and 8 count exercises) These were taken from the 1946 FM 21-20. http://www.ihpra.org/Physical%20Training.pdf
Drill 1: high jumper, bend and reach, squat thrust, rowing exercise, bottoms up, squat bender, push up, side bender, body twist, turn and bounce, squat jumper, trunk twister, 30 second stationary run, eight count push up.
eischens yoga basic routine
frog stand 1x5 seconds
tuck l-sit 1x5 seconds
handstand back to wall 1x10 seconds
1 rep each (these are 4 and 8 count exercises) These were taken from the 1946 FM 21-20. http://www.ihpra.org/Physical%20Training.pdf
Drill 2: jumping jack, lunger, diagonal squat thrust, v-up, back bender, squat stretch, one legged push up, lunge and bend, leg circler, arch thrust, double high jumper, turn and bend, 30 second stationary run, leg thrust and dip.
On Saturday and Sunday I performed single holds for frog stand, tuck l-sit, and handstand (5,5,10)
eischens yoga basic routine
frog stand 3x5 seconds
tuck l-sit 3x5 seconds
handstand back to wall 3x10 seconds
1 rep each (these are 4 and 8 count exercises) These were taken from the 1946 FM 21-20. http://www.ihpra.org/Physical%20Training.pdf
Drill 1: high jumper, bend and reach, squat thrust, rowing exercise, bottoms up, squat bender, push up, side bender, body twist, turn and bounce, squat jumper, trunk twister, 30 second stationary run, eight count push up.
CrossFit
3x5 back squat 135#
3x12 sumo deadlift 95#
6x200m run 45-49 seconds each.
eischens yoga basic routine
frog stand 1x5 seconds
tuck l-sit 1x5 seconds
handstand back to wall 1x10 seconds
1 rep each (these are 4 and 8 count exercises) These were taken from the 1946 FM 21-20. http://www.ihpra.org/Physical%20Training.pdf
Drill 2: jumping jack, lunger, diagonal squat thrust, v-up, back bender, squat stretch, one legged push up, lunge and bend, leg circler, arch thrust, double high jumper, turn and bend, 30 second stationary run, leg thrust and dip.
eischens yoga basic routine
frog stand 1x5 seconds
tuck l-sit 1x5 seconds
handstand back to wall 1x10 seconds
1 rep each (these are 4 and 8 count exercises) These were taken from the 1946 FM 21-20. http://www.ihpra.org/Physical%20Training.pdf
Drill 1: high jumper, bend and reach, squat thrust, rowing exercise, bottoms up, squat bender, push up, side bender, body twist, turn and bounce, squat jumper, trunk twister, 30 second stationary run, eight count push up.
CrossFit
6x 30 second weighted plank, 45#
6x 200M farmers carry, 35# each hand
12x 10M band resisted sprints
eischens yoga basic routine
frog stand 3x5 seconds
tuck l-sit 3x5 seconds
handstand back to wall 3x10 seconds
1 rep each (these are 4 and 8 count exercises) These were taken from the 1946 FM 21-20. http://www.ihpra.org/Physical%20Training.pdf
Drill 2: jumping jack, lunger, diagonal squat thrust, v-up, back bender, squat stretch, one legged push up, lunge and bend, leg circler, arch thrust, double high jumper, turn and bend, 30 second stationary run, leg thrust and dip.