John F's Log

Hello GB forum,

There's been an explosion in workout logs since this whole Easter egg thing hit, and I guess I'll add mine to the new crop.

I've been doing body weight training for about a year, I've been working with a handstand coach and training with paralettes and rings.

Here's yesterday's log. It's sort of scattered, but it was fun.

I did a modified version of Ido Portal's Explosive Leg Workout

Explosive Leg Workout - beginner/intermidiate

Quick warm up

A1. 5 min joint mobility

A2. Ido's Squat Clinic Routine X 1 set

Strength Work

D1. The Shrimp (foot+knee or just knee of the back leg touching the ground) 5 reps per leg

D2. Harop Curl 5 reps

perform 5 total sets of D1-D2 rest 90 sec after both D1 and D2

Lower leg finisher

E1. 50 reps of jump rope (or just jumping) in place with right leg (No knee bend - calf work only)

E2. 60 sec of standing on right leg only with eyes shut

E3. 50 reps of jump rope (or just jumping) in place with left leg (No knee bend - calf work only)

E4. 60 sec of standing on left leg only with eyes shut

Perform 2 total sets of E1-E4 do not rest between exercises

Then:

10 straddle press to headstand (my wrist is bothering me)

5 pike press to headstand

10 x 2 hanging leg raises to L

8 x 3 PB dips

3 PB tuck planche to L sits (pretty brief)

1 20' AG walk

1 40' whatever the opposite of an AG walk is.

Warm down:

Ido Portal's Scap Routine

10 Weighted Shoulder Flex Pulls

10 Dorsal Pushups

60s front taps

60s back taps

60s perfect hollow hold with hands over head

60s arch hold superman position

60s Parallel Bar support

60s chin up grip dead hang

L sit - 10 sec

Frog stand - 12 sec

6 x cast walk outs

5 giant sets

75 30lb kettlebell swings

3 Turkish get ups per side

Ido Portal's Scapula Routine

Shoulder/wrist circles

Wrist PU x 10

Finger PU x 10

Jumping hollow PU x 10

12/3

Strength and flexibility class

 

5 min Warm up

 

10 x straddle press to HeS

7 x pike to HeS

10 x tuck to HeS

 

3 x 1 minute HS at wall

 

2 minutes tensing rt hip flexor in lunge

2 minutes tensing rt hip flexor in lunge with foot raised

2 minutes in front split rt leg forward

 

2 minutes tensing lft hip flexor in lunge

2 minutes tensing lft hip flexor in lunge with foot raised

2 minutes in front split lft leg forward

10 x 2 raises leg in straddle left

10 x 2 raises leg in straddle right

3 x 1 minute straddle stretches

Low back warmup

5 bridge ups

2 x 1 minute pressing chest to wall in bridge

20' bridge walk

1 minute in forearm stand

2 x walkover from bridge to HS

 

12/4:

 

Ido Portal's Explosive Leg Workout - beginner/intermidiate

Quick warm up
A1. 5 min joint mobility
A2. 

 X 1 set

Explosive Movements Training
B1.   8 reps X 3 sets / 90 sec rest
C1.   8 reps X 3 sets / 90 sec rest

3 min rest

Strength Work
D1.   (foot+knee or just knee of the back leg touching the ground) 5 reps per leg
D2.   5 reps
perform 5 total sets of D1-D2 rest 90 sec after both D1 and D2

Lower leg finisher
E1. 50 reps of jump rope (or just jumping) in place with right leg (No knee bend - calf work only)
E2. 60 sec of standing on right leg only with eyes shut
E3. 50 reps of jump rope (or just jumping) in place with left leg (No knee bend - calf work only)
E4. 60 sec of standing on left leg only with eyes shut
Perform 2 total sets of E1-E4 do not rest between exercises

 

3 x 7 PB dips

 

Warm down:

 

Ido's scap routine

10 dorsal pushups

Today's workout:

 

60s front taps
60s back taps
60s perfect hollow hold with hands over head
60s arch hold superman position
60s Parallel Bar support
60s chin up grip dead hang

 

4 x 15s RTO XR top position hold

4 x 8 xr push ups

3 x 8 xr dips

4 x 30s wide plank hold

3 x 30s german hang

 

10 wrist pu

10 dorsal pu

10 weighted flex pulls

10 band dislocations