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Started by Mats Trane, December 24, 2012 · 65 Replies · 460 Views
In Borracay Phiippins spending Christmas with my in-laws. So for once I got lots of time to spare.
Brought my rings and I think I finally found a palmtree that leans over enough to hang up the rings.
Tried them this morning but one of the rings kept sliding down:) I'll bring a suitcasestrap tomorrow morning that should keep it in place. Anyway, on week 6 on the new training format after the Helsinki seminar. Training Mon-Fri. Realy love the new programming.
FL straddled 4x6
Bridgework 3x30 sec feet elevated
PL open knee 4x18 last one killen me! Had to go tuck.
90-90 Stretch
No rope here, assisted OAC on rings.
Tried to do some latstretch on a pole
HSP on pushup bars ( feet against Wall) 4x3
Night train:
Shoulderwarmup
Straddlestretch
Handstand against wall
Free handstand
Press to handstand
Morning
Warmup
Sidelever blocks 4x18
Sidelever twist
SLS 4x3
Skiers
Indians
MSH bent knees 4x6
Straddled stretch
Split stretch
Afternoon session
Shoulder stretch
Tuck to handstand
Press to handstand
Wall handstands
Morning session
Pouring rain all day. Limited training in the bungalow.
Shoulderwarmup
Straddle stretch
PL opened knee 4x18
Bent arm PL straddled
HSP 4x3 toes againstmthe wall
Morning
Horsestance in the ocean trying to keep my balance 
A bunch of hipwork. 90-90's, peeing dog and orter stretches We learnt at the seminar.
Straddled stretch
Wrist program
Shoulder and lat stretches
Jump/tuck to handstands ( remember to fighten glutes and pelvic tilt)
Press to handstands
Morning
FL straddled 4x6
Bridgework 3x30 sec feet elevated
Crosspulls 3x3
Supprted PL straddle outs
Backpulls 3x1slow as possible
HSP on pushup bars ( feet against Wall) 4x3
Towel pullups 4x10
Morning:
Warmup with thera bands. Shoulders, elbows, Scapula.
Sideleverblocks 4x18 sec
Sidelever twists
SLS 4x3
skiers
Support
Backpulls
Frontpulls
Crosspulls
MSH 4x6
Leglifts sitting down
Afternoon
Straddle stretch
Shoulder stretch
Wrists
Wall handstand
Tuck to handstand ( remember to get a good grip, suck in stomach, breathing)
Press to handstand
Week 7
Morning train:
Shoulders warmup Thera band
FL straddle 4x6sec
Bridge feet elevated.
Towel pullups 4x10
Lat stretch
Forgot it was a new week starting.....
PL open knee 5x18
Straddle outs lying on the bed
HSP 5x3
Morning:
Warmup with thera bands. Shoulders, elbows, Scapula.
Sideleverblocks 5x18 sec
Sidelever twists
SLS 5x3
skiers
Indians
Support
Crosspulls
MSH 5x6
Leglifts sitting down
Planchlean 3x20
Reverse Plank 5x30
Afternoon
Shoulder stretch
Straddle stretch
Wrists
Tuck to handstand
Press to handstand
Pouring rain this morning
PL open knee 5x18
Straddle outs
90-90
FL straddle 5x6
Bridgework
HSP ( toes on wall) 5x3
Towel pulls 5x10
Morning
Shoulder warmup
Straddle and hip work
Wristwork
Tuck to handstands
Press to handstands
Week 8 deload week
After a long trip from Hong Kong to Sweden I decided to train to fool the jet lag. Probably not such a good idea. It's unbelivable what airplane food no sleep and jetlag does to your body!! Felt so weak! Couldn't finish. I'll have to do th rest on saturday.
Shoulder and lat warm up
PL open knee 5x9 sec
Straddle outs
HSP toes on wall 5x2
FL straddle 5x4 sec
Morning:
Hollow hold 60 sec
Arch to box
Jefferson curls
Planchlean 30 sec
Reverse Plank 30 sec
Sideleverblocks 5x9 sec
Sidelever twists
SLS 5x2
Knee series
Support
Crosspulls
MSH 5x4
Leglifts sitting down
Evening 8 Jauari
Shoulder warmup
FL 5x4
Bridgework
PL open knee 5x9
Straddle outs
RC
HSP 5x2
Morning 9 Jaunari
Hollow hold 60 sec
Arch into box
Jefferson curl
Planch lean
Reverse Plank
Sidelever blocks 5x9
Side lever trists
SLS 5x2
Knee series
MSH 5x4
Leglift sittning down
Morning 11 Januari
Scapula pulls
Scapula push ups
Schrugs dip
Schrugs HS
FL 5x4
Bridgework
PL open knee 5x9
Negative box maltese
RC
HSP 5x2
Night:
Soulder stretch
Straddle stretch
Wrists
HS chest against wall 4x30 sec
Press to handstand
Tuck to handstand
Morning
Shoulder warm up
Straddle stretch
Wrist
4x30 sec Handstand
3 press to Handstand
3 tuck to handstand
PL open knee 4x24 sec. Note did NOT make 24 sec on all 4 sets!!!
Mob: 90-90
Morning
Dumbell work
Scapula puchups
Scapula pull ups
Light Cubans
HSP toes on wall 4x4
RC (2,5m) 4x4
Lat stretch
Afternoon
Hollow hold
Arch into box
Jefferson curls
Side lever blocks 4x24
Side lever twists
Sls 4x4
Knee series
Reverse plank
MSH 4x8
Seated leglifts
360 pulls
Support hold
Cross pulls
Morning:
Kits shoulder stretch
Foam rolling
Kits Lat stretch
Straddle stretch
Hip work
Wrists
Handstand 4x30 sec
Press to handstand
Tuck to handstand