Aj

WOD - 121123

As Rx'd

3 sets of Wide Grip MU, L-sit press shoulder stand, XR HSPU, negative Reverse MU down to an inverted hang, hanging L-sit, 360 Pull

5x15 seconds FL

5x15 seconds PL Lean

5x15 seconds German Hang

2x10 Bridge

Light integrated training workout:

PL + FL + Straddle-L

Tumbling in the gym:

Worked on round-off back tuck and round-off back layout sequences.

Focused on punch and extension during back layout.

I've developed a new weekly routine for myself and I'll be posting some of its details here. It is similar to an integrated training method. Since strength is not my primary goal at the moment (instead I am focused on hand-balancing and acrobatics), the GST portion has been streamlined to only include only the essential movements that I feel relate directly to my main skill goals. This routine only take about 30 minutes to complete, so it may be of interest to anyone in a time crunch...

S2 - Strength volume day:

Skipping warmup

Scapula routine

3x9s PL + 3x8 PPP, superset, 2020 tempo

3x12s FL + 3x8 Hollow Pullups, superset, 2020 tempo

6x6s Straddle-L + 6x10 Pancake stretch, superset

3x20 External rotations

Greasing-the-groove handstands throughout the day.

H2 - Handstand intensity day:

Dynamic warmup

3x20s Handstand body line + 3x10 Wrist pushups, superset

8x2 Straddle press + 8x10 Pike stretch, superset

3x5 Planche wall walks + 3x Hollow hold, superset

Focused on maintaing body tension during HS presses, pulling hips over shoulders.

Back muscles were feeling tired from yesterday's strength workout so things were a bit tougher today!

A1 - Acrobatics and leg day:

Animal movements for warmup

Depth jumps, candlestick 1-leg squats, and box jumps plyometric training.

10x Round-off punch

10x Back-handspring

10x Standing back tuck

10x Round-off, back-handspring, back layout combo (into the pit)

Trampoline body awareness drills

Core + stretching routine for cool-down.

Active recovery day:

Light dynamic mobility work
Foam rolling & trigger point SMFR using lacrosse ball
Light static stretching

Felt great to work out all the aches and pains from last night's tumbling session!

S1 - Strength Intensity Day:

 

Skipping warmup

Scapula routine

 

5x9s PL + 5x3 Negative Bower, superset, descend as slow as possible

5x12s FL + 5x3 Assisted OAC, superset, 1130 tempo

6x6s Straddle-L + 6x10 Pancake stretch, superset

3x5 Cuban rotations, 30lbs

H1 - Handstand Volume Day:

 

Dynamic warmup

 

3x20s Handstand body line + 3x10 Wrist pushups, superset

5x5 HSPU, chest to wall, 2020 tempo

3x30 Walls runs + 3x30 HS Shoulder shrugs, completed consecutively

Active recovery day:

Light dynamic mobility work
Foam rolling & trigger point SMFR using lacrosse ball
More intense stretching session, long holds in pancake, side split, and front split

Skill day:

 

Taking a rest today...  Just played around with some hand balancing and swings at the gym. 

Had fun coaching - learned some new parkour moves from my students!

S3 - Combined Strength + Volume Day

 

Dynamic warmup

 

5x9s PL + 2x3 Negative bowers then 3x8 PPP, superset, 2020 tempo

5x12s FL + 2x3 Assisted OAC then 3x8 Pullups, superset, 2020 tempo

6x6s Straddle L-sit

 

Statics are feeling increasingly solid, especially the FL.