blackcat's Workout Log (update)

Hi, I will start my SSC #2 cycle and here's the template of my workout:

• 
  warm-up (~40m)
  
  • 
    joint & dynamic warm-up (~10m)
    agt stretching (~10m)
    shoulder/wrist mobility/prehab (~10m)
    thoracic mobility
    shoulder prehab with elastic band
    wrist series pushups
    preFSP (~10m)
    

skill (~10m)

• 
  handstand / backward or forward rolls
  

FSP (~20m)

• 
  BL / FL / straddle-L / L-sit / Manna / Planche
  

FBE / PNF Stretching (~30m)

• 
  3 exercises (horizontal/vertical/pull/press) upper-body paired with 3 exercises legs/core
  or
  10m Handstand Press + PNF Stretching for the splits
  

Stretching & Cool-Down (~20m)

• 
  agt stretching (~10m)
  others stretches (~10m)
  

I want to do this for 3-4 / week and maybe add 1-2 handstand workouts (without FSP)

I will start my #2 SSC in 5 Dec.

What do you think about this template?

Good stuff.

Blairbob said:

Good stuff.

Thanks ;-)

Ok, here's a more detailed description of what I will start next monday...

warm-up (~40m)

joint & dynamic warm-up (~10m) (jordan jovtchev long warm-up)

agt stretching (~5m)

shoulder prehab (~15m) (ido's shoulder mobility or jordan's shoulder prehab or mwod drills for shoulder mobility)

wrist series pushups

preFSP (~10m) (plank in XR, reverse plank, hollow, arch holds and 3x (20s bridge, 20s rest, 20s german hang, 20s rest)

skill (~10m)

handstand or backward or forward rolls

FSP (~20m)

BL paired with straddle-L

FL paired with planche

L-sit max hold time

FBE (~30m)

Press day (variations according level):

HS pushups paired with HLL in the rest time (3x5 reps 2m rest)

dips paired with RLL in the rest time (3x5 reps 2m rest)

pushups paired with obliques in the rest time (3x5 reps 2m rest)

Pull day (variations according level):

pullups/chinups paired with SLS in the rest time (3x5 reps 2m rest)

curls paired with NLC in the rest time (3x5 reps 2m rest)

rows paired with adductor flies in the rest time (3x5 reps 2m rest)

Multi Press/Pull day:

muscle-ups

pullovers

chest roll

(note: if this is too much load for me I will remove 2 ex from press and 2 ex from pull)

Stretching & Cool-Down (~20m)

PNF for splits and pancake (maybe 1 or 2 days / week only)

agt stretching (relaxed) (~10m)

I plain to do this workout 3x/week, maybe M W F and in the days between I can do a more relaxed workout mainly with handstand and handstand press drills.. I also want to do 1x/week mobility only workout or SMR...

Tell me what you think about this...

Ok, I've started my #2 SSC this week, here's what I'v been doing...

2011/12/13

    WARM-UP
        jordan jovtchev long warm-up
        jordan shoulder prep + Y-T-I (3x 10reps)
        3x wrist pushups + dumbell exercises
        preFSP
            hollow hold, 1m
            arch hold, 1m
            under-grip L-hang, 1m hold
            XR plank hold, 1m
            reverse plank hold on stability ball, 1m
            german hang hold + bridge, 3x 20s+20s with 20s rest
    SKILL
        handstand, 10m
    FSP
        BL (flat tuck) + Straddle L (pb low), 6x 10â€+( in between 15â€)+10†with 45†rest
        FL (flat tuck) + PL (tuck), 6x 10â€+(in between 15â€)+10†with 45†rest
    WOD (FBE horizontal)
        50 adductor flies
        XR Pushups paired with SLS 3×5 (SLS in the 2′ rest)
        FL Rows (tuck) paired with NLC 3×5 (NLC in the 2′ rest)
    COOL-DOWN
        shoulder dislocates, 2x 10
        full agt stretching (relaxed)

2011/12/15

    WARM-UP
        1st rib + thoracic mobility
        jordan jovtchev long warm-up
        ido’s shoulder prep + Y-T-I (3x 10reps)
        3x wrist pushups + dumbell exercises
        preFSP
            hollow hold, 1m
            arch hold, 1m
            under-grip L-hang, 1m hold
            XR plank hold, 1m
            reverse plank hold on stability ball, 1m
            german hang hold + bridge, 3x 20s+20s with 20s rest
    SKILL
        handstand, 10m
    FSP
        BL (flat tuck) + Straddle L (pb low), 6x 10â€+( in between 15â€)+10†with 45†rest
        FL (flat tuck) + PL (tuck), 6x 10â€+(in between 15â€)+10†with 45†rest
    WOD (FBE vertical)
        50 adductor flies
        HeSPU paired with HLL 5×5 (HLL in the 2′ rest)
        Pullups/Chinups paired with RLL 5×5 (RLL in the 2′ rest)
    COOL-DOWN
        wall extensions, 2x 10
        full agt stretching (relaxed)

2011/12/17

    WARM-UP
        1st rib + thoracic mobility
        jordan jovtchev long warm-up
        jordan’s shoulder prep + Y-T-I (3x 10reps)
        3x wrist pushups + dumbell exercises
        preFSP
            hollow hold, 1m
            arch hold, 1m
    SKILL
        handstand, 10m
    FSP
        FL (flat tuck) + Straddle L (pb low), 6x 10â€+( in between 15â€)+10†with 45†rest
        BL (flat tuck) + PL (tuck), 6x 10â€+(in between 15â€)+10†with 45†rest
    WOD (FBE multi-plane)
        50 adductor flies
        Muscle-ups, 3×5
        MPPr, Chest Roll HeS paired with SLS 3×5 (SLS in the 2′ rest)
        MPPu, Pullovers (tuck) paired with NLC 3×5 (NLC in the 2′ rest)
    COOL-DOWN
        wall extensions, 2x 10
        full agt stretching (relaxed)