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Started by Jonathan Mead, January 3, 2013 · 20 Replies · 229 Views
Starting to do Gymnastic Bodies' programming again after doing some other gymnastic stuff for a while.
Excited to see where this will lead!
Thursday, January 3rd, 2013:
WU: General mobility + Pain Free exercises
Friday, January 4th, 2013
WU: Upper body mobility, bike ride to gym and pain free exercises.
Four rounds:
2 front pulls
5' Cirque
2 front pulls
3 FL pulls
5 lat flys
2 front pulls
Skill work: mushroom circles and box press straddle hs.
Cooldown: stretching, foam rolling.
Notes: need to get better extension on the FL pulls. My pulling strength in general is pretty weak, so I'm really looking forward to improvement.
If you haven't already seen it, you might find this helpful on your double leg circles:
That's a fantastic video, hadn't seen it before. Thanks man.
Saturday, January 5th, 2013
WU: General upper body mobility
1x10 Wrist Pushups
2x4 Cast Wall Walks
2x3 Pike Press HeS
2x5 Straddle Press HeS (also did a few reps of straddle press wall hs)
5x25 seconds of stomach to wall facing handstands
Cooldown: upper body stretching and pain free exercises for neck
Wow. I definitely feel it in my shoulders today, that's for sure. I'm so excited about going through a whole cycle of the WODs and seeing how my strength transforms!
Monday, January 7th, 2013
WU: Upper body mobility, 5 fx pushups, 5 pb dips, 5 negative bar dips
15s tuck ring lsit + 5 tempo ring dips
15s tuck BL + 5 half negative ring MU
15s tuck FL + 5 tempo half HLL
10 Bridge Wall Walks
Cooldown: upper body stretching
I can definitely tell it's going to take me a few weeks to adjust to this level of work and maximal strength training. In the past few months I was primarily focused on skill work only with some minimal strength training maintenance.
Today I was too burnt out to work on any skill stuff. I'm going to try to do a bit before heavy maximal strength days moving forward.
Still need to figure out my proper FSP progressions so I can start doing a SSC and working on it daily. Going to do some research and potential testing today to figure that out.
Tuesday, January 8th, 2013
WU: Lower body mobility + Pain Free Exercises + 1mile bike ride to gym
4 Rounds:
60sec Jump Rope
30m Sled Sprint - 45 lbs.
60sec Jump Rope
20m Squat Jumps (these were tough!)
60sec Jump Rope
5 Depth Jumps
Cooldown: Lower body stretching + 1mi. bike ride home
Notes: This workout seriously kicked my ass. Didn't have enough energy to complete all the depth jumps, but I think I'll be able to do the full workout during the next cycle. This was also my first time doing sled sprints, which were pretty fun, in a grueling kind of way.
Afraid of how sore I'm going to be tomorrow...
Thursday, January 10th, 2013
WU: 1mi bike ride to gym, full body mobility, pain free exercises
FSP testing (max hold times to failure):
FL tuck: 30 seconds
BL tuck: 30 seconds
Adv. frog: 30 seconds
Lsit floor: 10 seconds
Straddle pbar low: 20 seconds
I'm trying to figure out how to best incorporate the FSP training into my workout. Not sure if I should halve these times and do sets to 60s, or choose an easier variation and perform as warmups like I've noticed some of the advanced guys doing.
WOD:
Three Rounds:
10 Half Windshield Wipers (tucked)
10 Overhead Lunges (60lb sandbag)
20m Backward Sled Sprint (50 lbs.)
5 GHR
Cooldown: Stretching, Pain Free Exercises, Foam Rolling, 1mi. bike ride home.
Video here:
As much as possible I will try to record and post videos of my workouts when I have the time. Any critique or advice on technique is always welcome and appreciated.
Saturday, January 12th, 2013
WU: Mobility and shoulder warmup
1x9 Cast Wall Walks
3, 3, 2, 2 Pike Press HeS
4, 3, 3 Straddle Press HeS
3 minutes HS Wall Runs
Cooldown: shoulder stretching and Pain Free exercises
I took it pretty easy today because I was still feeling a lot of soreness in my shoulders from the workout on Thursday. In the HS Wall Runs I mostly focused on just getting comfortable moving from one hand to the other. My ability to fully extend my shoulder/scapula is much better on the left side, so I need to balance that out.
After two short weeks I'm feeling stronger than ever. I really wish I had been doing GB conditioning regularly all along, but the missing link for me was learning skills and skill development (like tumbling), which is why I switched to some other types of training for a while. Now I'm going to stick with this and start to figure out how I can incorporate skill development within this strength and conditioning program.
Monday, January 14th, 2013
WU: 1mi. bike ride to gym, upper body mobility.
FSP: 4x15s: Lsit PB tuck, Straddle Lsit PB bent, FL tuck, BL tuck flat back, Adv. Frog
Skill work: Front Flip + 1 Arm Cartwheel
Conditioning:
Four Rounds:
1 Cast Wall Walk
3 HSPU
1 Cast Wall Walk
5 XR Dip to Lsit
1 Cast Wall Walk
7 FX PPP
Tuesday, January 15th, 2013
WU: 1mi. bike ride to gym, full body mobility, shoulder + scapula band routine
FSP: 4x15s of Adv. Frog, Lsit PB tuck, Straddle Lsit PB bent
WOD:
3 Sets:
MU > 2 dips > shoulder stand > fwd roll to MU > shoulder stand > negative reverse MU > inverted hang > 2 negative front pulls > 2 negative back pulls
4x15 seconds:
Tuck FL
HS Stomach to Wall
GH
2x10 Wall Extensions
Cooldown: stretching, pain free exercises, 1mi. bike ride home
Other notes I thought I'd add:
Age: 27
Weight: 170lbs.
Height: 6'0"
Since end of December I have gained two pounds, from 168.0 to 172.2. It's all lean muscle, so I'm pretty stoked about that.
Goals for 2013:
FSP:
Back lever for decent time (have done this before but only 1-2 seconds).
FL straddle
V sit
Planche Adv. Tuck
Other goals:
Middle Splits
Strict slow bar muscleups
Back flip
Front flip
Aerial
HSPUs
Straddle HS Press
Thursday, January 17th, 2013
WU: 1mi. bike ride to gym, full body mobility, pullups, headstands, lsits
FSP: 4x15s or Adv. Frog + Straddle Lsit PB bent (put more of a focus today really trying to get hollow in the adv. frog)
WOD:
3 Sets:
Tuesday, January 22nd, 2013
Wednesday, January 23rd, 2013
WU: Mobility + all FSP's 4x15seconds
Friday, January 25th, 2013
WU: 1mi. bike ride to gym + general full body mobility
FSP 4x15s: Adv. Frog, PB Straddle Bent, PB Lsit tuck, FL tuck, BL tuck
Complete four rounds:
Saturday, January 26th, 2013
WU: 1mi. bike ride to gym, full body mobility, band routine for shoulders and scapula.
Monday, January 28th, 2013
WU: 1mi. bike ride, full body mobility
FSPs: 4x15s: Straddle PB Sit Bent, Adv. Frog
3 Sets:
1 Embedded PB tuck Lsit + 5 tempo Russian Dips (rocked back partially)
1 Embedded Tuck BL + 5 tempo Curl Ups
1 Embedded Tuck FL + 5 tempo Vups
8 Bridge Wall Walks
5 mile bike ride running errands.
Cooldown: stretching, lacrosse balling.
Felt pretty solid today! Excited to be on week FIVE of Gymnastic Bodies conditioning. Feeling stronger than ever. Feeling momentum.
Tuesday, January 29th, 2013
WU: 1mi. bike ride to gym, full body mobility, Pain Free exercises
FSPs: 2x30s of: Dead Hang, Ring Support, HBH, ABH
Four rounds:
2 Lsit press to Tuck Pl
4 HeSPU
2 Lsit press to Tuck Pl
5 Bar Dips
2 Lsit press to Tuck Pl
3 Wheels
Cooldown: Pain Free Exercises for Neck, upper body stretching, lacrosse ball massage, 1mi. bike ride home.