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Started by matthew.percussion, December 4, 2008 · 37 Replies · 2,713 Views
Name: Matthew
Age: 17
Height: 6'
Weight: 165lbs
I'm back. Slowly recovering from a back injury and shingles.
Will have a new workout posted soon.
_______________________________________________________________________
Goals to meet by Summertime:
Level 8 All-Around
Straddle Planche for 10s
V-Sit on Rings - 10s
Straddle L (Legs parallel to ground) 25s
Press to HS from Straddle L
Full front lever 5s
Full Back Lever 10s
45s Freestanding HS
I went to the gym today. The boys coach isn't there on Saturday which means I'm basically on my own. I'm still trying to get my false scissor(nasty little bugger) and my Baby Giant(this one makes me angry).
Sadly I didn't do my Static Work today. Shame on me!
However, I did work with the tumble team coach and finally fixed my back handspring. I had been bending my elbows, a lot. The coach quickly saw that it was because I turn my hands in(like in a straight arm back extension roll). My BHS is no longer a scary sight to watch, I'm also a lot more comfortable in it.
Inlocates on rings suck though.
matthew.percussion I use to have the same problem with my back handsprings simply because I was always tired from conditioning and working other events once I hit floor exercise I would be tried out, also another problem I had not sure if this relates to you is I would always 'spring' up instead of outward, sometimes I would almost do a back tuck rather than a handspring.
@kbryk
It's funny that you should mention that, the first time I tried a back handspring I went straight up and accidentally did a back layout, maybe it was a whip, not really sure the difference. It was pretty cool, I've never been able to do it since. :?
Monday - December 15
Elevated Rows 3x7
Chin-Ups 1x5
Pull-ups 2x5
Psuedo Planche Push-up 5x5
Straddle L - 60s
L-Sit - 60s
Reverse Leg Lift - 3x3
Hanging Leg Lift 3x3
Jumping Squats 5x10
Tuesday - December 16
SNOW! Lots and lots of snow. Too much snow for me to go to the gym for practice. So, I had to workout alone! How sad.
I was pretty unmotivated to workout, so I decided to catch some video of it.
I didn't go with my plan:
L-Sit - 60s
Straddle L - 60s
Manna - 60s
Planche - 60s
And lots of stretching. Sad part is that once I put my camera away I did my splits again and my right splits were to the floor.
Hopefully I'll get in my levers and more planche work today!
Also, in weightlifting we are maxing on bench and squats today. One of my last weightlifting classes. Finally done! 
Wednesday December 17
5 warm-up front squats
3x1 Front squat 225lbs
Also tested my max weighted pull up. It is an added 45lbs, my max dip (as of today) is 50lbs.
Tuck Planche - 60s
Also got a video of come of my training last night.
Thursday - December 18
Tuck Planche - 7s X 8 reps
Found out that planches are much harder on the floor than on parallets(for me at least).
L-Sit - 8s X 8 reps
Straddle L 7s X 8 reps
I have decided to test myself on a different static hold each week. The test is more like a progress report, I will record all of my sets for a different static position one day each week. Today I decided to test myself on planches. L-Sits are next week and straddle Ls follow that.
This will help me get critique on my form and also keep me motivated.
The Video: http://www.youtube.com/watch?v=FDkYQctKIdk (it's still being processed by YT but should be available for viewing soon)
Friday - December 18
Last day of weightlifting class.
Benched 155 for 2 reps!
L-Sit 5x6
Straddle L 5x6
Saturday - December 19
3 Cirques
4x3 Dips
3x3 HSPU
3x3 Pull-Ups
3x3 HLL
3x3 RLL(press)
Planche - 10x6
Straddle L - 10x6
Monday - December 22
5 Giant Sets of
6s adv. tuck back lever, 5 inverted chins, 6s adv. tuck back lever
5 Giant Sets of
6s Tuck Planche, 3 bulgarian dips(each side), 6s tuck planche
3x3 Reverse Leg Lifts
3x3 Hanging Leg Lifts
Tuesday - December 23
My Coach decided we ought to play a game instead of workout seeing as Christmas is coming up.
But, I decided to do a little bit of strength work before I play.
Cirques 2x1 (15.3 and 16.1 seconds to top)
HLL 3x3
RLL (stall bars) 1x3
PPP 3x5
Oh, I also got my Muscle-Up today. Earlier when I have said this it was with a kip or an assist. Now, its solid. I did 15x2 M-Ups today during practice.
Wednesday - December 24, 2008
5sets of
10second L-Sit
7 Second Straddle L
7 Second Planche
Thursday - December 25, 2008
7x10s L-Sit
8x8s Straddle L
8x8s Tuck Planche
Saturday - December 27, 2008
Muscle-ups 3x1 (trying for 2 each set)
L-Sit Pull-ups 3x4 (first two weren't l-sit)
Bulgarian Dips 3x4
Sprint half mile
Monday - 12.29.2008
Today's WOD
Pull to adv. tuck BL for 4 seconds (2) + Tuck front lever rows (4)
Press up to tuck planche for 6 seconds (2) + XR PPP (3)
Lower to Tuck FL 4 seconds (2) + HLL(3)
10 Wall Walks
Straddle and pike active flexibility work
An hour of Handstand work
10x3 Hopping Straddle Press HS
Didn't post for a couple of days. Mainly did statics.
Friday - 01.02.2009
Ran 5k in 20 mins
Straddle L for 60s - 8x8s
I'm getting lazy and not posting. Still working out but not as much due to DOMS.
Anyway, here's some footage from this weekend.
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How many times/week do you train?
Monday, Tuesday, Thursday, Friday, and light workout on Saturday after skills training.
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This is just about all I did yesterday. Don't have my rings right now so I'm just doing a bunch of parallette work.
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It's an L-Sit progression tutorial, but it also doubled as a tricep workout.
New steady state routine is up. In the first post.
02.09.2009
Monday was a test for my new ring strength routine. Just figuring out what I could do. Felt pretty good. Haven't done the Windsheild wipers in a while, they proved difficult in the last few sets.