Thursday, December 20, 2012

Session 4 - with Martin the gymnast

Warmup
ring Pushups and some other hollow rock dumbell move that destroyed my abs

Wall walks
Assisted FS HSPU
Asssisted walking on hands

All in all another good session

Friday, December 14, 2012

3rd session with Martin the gymnast

Another awesome session!

practised handwalks and a few assisted FS HSPU

everything moving along nicely especially considering I'm not doing much practice

Thursday, December 6, 2012

another private with Martin

Great session, porgressing well

3 rds
double unders
stick rollovers
lunges

3 rds
hollow rocks
superman
right side support
front support
left side support

3 rds
3 x wall climbs
30 sec hold

handstand practice

focusing on entry and correct position

Thursday, November 29, 2012

private lesson with Gymnast Martin kurtz on HSPU training

3 rds
8 pushups
8 ring dips
8 pullups
8/6/4 HSPU
10 stick rollovers

Hollow rock positiom
Supermans

Kicking up with pointed toes

Tough session, lots to work on

Monday, November 26, 2012

handstand practice

Cleans

5 x 1@60kg
5 x 1@65kg
2 x 3@60kg

*cleans feeling good

10 x 3 HSPU on parraletes (to 1 abmat)

Tuesday, November 20, 2012

power cleans

focusing on tight setup, standing tall, chest up

4 x 5 @40kg

handstand pushups on parralettes

handstand practice
front squats

5 x5@50kg

Saturday, November 17, 2012

HANDSTAND PRACTICE

10-1
STRICT PULLUPS
STRICT BAR DIPS
10 X SQUATS IN BTWN SETS

Thursday, November 15, 2012

Personal training session on the clean with MUZZ

Good session, learnt alot!

Tuesday, November 13, 2012

jerk

5 @20kg
5 @40kg
5 @50kg
1 @60kg
1 @70kg

weighted pullups

2 x 5@10kg

Saturday, November 10, 2012

clean

10 x 2@60kg

Cleans starting to feel good again, going to be sore!

Friday, November 9, 2012

7 x 5
Pullups
Bar dips

Handstand practice

Thursday, November 8, 2012

clean

60kg

1-2-3-3-1

good to get back into squat cleans, little way to go yet

Wednesday, November 7, 2012

FRont squat

4 x 5@50kg
power clean

3 x 3 @55kg

Thursday, November 1, 2012

Front squat

2 x 6@20kg
5 x 6@40kg

Wednesday, October 31, 2012

2 rds

5 pullups
10 x pushups
10 x squats

Power clean
5 x 5@50kg

1 x pclean & 5 x Jerk

5 x 5@50kg

Some handstand pratice interspersed

Wednesday, October 24, 2012

Front squat

2 x 10 @ bodyweight
2 x 6 @ 20kg
4 x 6 @ 40kg

*Ouch! been a looong time since I have done any sort of squatting, long road back starting now

2 x 10 HSPU

Tuesday, October 23, 2012

Nice to knock the cobwebs out!!

Power Clean and Jerk

3 x 5@40kg

3 x 1@50kg

6 x 1@60kg

5 x 2@50kg

weighted pullups
1 @24kg
1 @28kg
1 @32kg
1 @32kg

Saturday, October 20, 2012

5 pullups
10 pushups
10 squats

handstand practice

1 x TGU @32kg (toe still sore dammit!)

Power clean
5 x 5 @40kg

some HSPU and some Pullups

Wednesday, October 10, 2012

3 rds
5 pullups
10 pushups
15 squats

handstand practice

TGU
3 @32kg

Tuesday, October 9, 2012

Jesus Christ, overseas business trip, busy at work then away on Noosa family holiday means no exercise, poor food choices but a fair bit of fun

Detox diet time. Lean protein, vegetables and fish oil for the next little while.

2 rounds
5 Pullups
10 pushups
5 HSPU
10 x Squats

TGU
1 @24kg
1 @28kg
1 @32kg

A few handstands

Tuesday, September 18, 2012

10-1

Strict pullups
Strict bar dips
TGU

10 each side @28kg

finally back into it!

Wednesday, August 29, 2012

500m row - 1.50

handstand parrallete practice

TGU

6 each side @32kg

felt tired an lethargic, TGU were a real grind
500m row 1.52

Power clean
3 x 5@40kg
3 x 5@50kg

HSPU on parralletes , man these are hard!

20 x pushups
5 x Muscleups

Tuesday, August 28, 2012

Handstand Practice

TGU
5 each side @32kg

Saturday, August 25, 2012

Row 500m 1.56

Handstand practice

handstand parrallete practice

*handstands feeling really crap and awkward at the moment

TGU

5 each side @32kg

10-8-6-4-2
Strict pullups
HSPU elevated on thin green plate

Thursday, August 23, 2012

handstand practice (shit)

Clean & jerk @60kg

17 x singles

Wednesday, August 22, 2012

500m row (last time i was on the rower was 2 years ago! wow, no wonder if felt hard

handstand practice

handstand parallette practice

6 rds
2 weighted pullups @24kg
10 x HSPU (5 1st round)
10 x abmat


Tuesday, August 21, 2012

jesus , quads fried after OHS

Handstand practice

Handstand parralette practice

TGU

1 each side @24kg
1 each side @28kg
3 each side @32kg

32kg is heavy but felt pretty good. Seems that a 50% BW TGU is a decent standard, funny that it wasnt very long ago that I struggled with 3 @16kg!

Saturday, August 18, 2012

handstand pratice

OHS
5 @20kg
5 @40kg
5 @50kg
5 @40kg

wow its been almost a year since I have done OHS, 50kg felt heavy!

Handstand practice on parralletes, felt like starting all over again


Thursday, August 16, 2012

handstand practice

TGU 24/28kg a few

Clean and jerk

60kg
10-15 singles

65kg
1 single

jerks feeling awesome

Wednesday, August 15, 2012

handstand practice

strict muscleups - a bunch

TGU
1 each side @24kg
2 each side @28kg
1 each side @32kg *first time, felt bloody heavy!

Tuesday, August 7, 2012

TGU

1 each side @24kg
6 each side @28kg

10 rds
5 strict pullups
5 strict Bar dips
Handstand practice

TGU
2 each side @24kg
3 each side @28kg

C & J @60kg
1 each minute for 10 minutes

Friday, August 3, 2012

handstand practice

Wednesday, August 1, 2012

TGU

15 each side @24kg

Monday, July 30, 2012

Handstand practice

TGU
5 each side @28kg

C&J @50kg
3 x 3

Weighted Pullup
3 x 2@28kg

50 x Pushups

Awesome!

Wednesday, July 25, 2012

3 rds
5 x pullups
10 x squats
5 x bar dips

power clean
5 @40kg
jerks
5 @40kg

C & J @50kg
3 x 3

max muscleups - 7

been along time since i have picked up the bar, felt heavy but nice to get back into it

Tuesday, July 24, 2012

TGU

10 each side @24kg
3 each side @28kg

Handstand practice

Saturday, July 21, 2012

TGU
12 each side @16kg

Handstand practice

best effort ever!


Monday, July 16, 2012

handstand pratice

21-15-9
Strict Pullups
Strict bar dips
KB swings @24kg
TGU

10 each side @24kg

Friday, July 13, 2012

handstand practice

TGU

2 each side @16kg
5 each side @24kg

weighted pullups
5 @bodyweight
3 @16kg
4 x 3@24kg

5 x 10 pushups in between sets

Wednesday, July 11, 2012

light handstand practice

TGU
1 each side @16kg
1 each side @24kg
1 each side @28kg*

1st time at this weight, definitely at my limit, failed on left side 1st time.

Looks like spending a bit of time with the 24kg will be in order

love TGU's!

Tuesday, July 10, 2012

run approx 2km


light handstand practice

TGU
1 each side @16kg
5 each side @24kg

Monday, July 9, 2012

light handstand practice (no lowering for another week or so)

TGU
10 each side @16kg

5 rds
3 x strict muscleups
10 x KB swings @24kg

2 x TGU each side @24kg
*1st time using 24kg , felt pretty good

Friday, July 6, 2012

TGU
10 each side @16kg

a few handstands (felt terrible)

5-10-15
strict pullups
bar dips
Abmat

Wednesday, July 4, 2012

5 mins skipping

TGU
2 each side @20kg
3 each side @16kg

5 rds
10 x KB swings @16kg
10 x pushups

Tuesday, July 3, 2012

physio again today

jesus christ I think the physio did more damage than was there to start! Probably not but I am so sore its not funny

Need to rest properly and ease back into Handstand Pushups SLOWLY
Tried out HSPU , lat still sore , back to physio today

yesterday

5 mins skipping

5 x TGU each side @16kg *starting to feel comfortable

5 rds
10 x Abmat
10 x Box squats

Thursday, June 28, 2012

5 mins skipping

TGU
5 each side @16kg

a few handstands (no lowering)

some dive bomber pushups or whatever you call them

a few more handstands
Lat strain

physio

anti inflam

rest

dammit

Saturday, June 23, 2012

10 mins handstand practice

pretty crap, too tired

Friday, June 22, 2012

20 mins handstand practice

progressing well

Wednesday, June 20, 2012

15 mins handstand practice

pm

1 x TGU each side @16kg

20 mins handstand practice

Tuesday, June 19, 2012

29 sessions so far

just under 6 hours total

still go a lot of work to do but confident i can make it before turning 40

Monday, June 18, 2012

am
15 mins handstand practice

pm
3 x TGU each side @16kg
15 mins Handstand practice
Sunday

am
10 mins handstand practice

pm
5min skipping

20 mins handstand practice

Friday, June 15, 2012

Saturday

20 mins handstand practice

2 x TGU each side @16kg
10 x one arm Kb swing each side

*1st time doing TGU, they were hard

Thursday, June 14, 2012

5 mins skipping

15 mins handstand practice

5 rounds
weighted Pullups
3@20kg
15 x pushups

Handstand practice becoming tedious and boring.

Wednesday, June 13, 2012

5 mins skipping (crap)

15 mins handstand practice


Tuesday, June 12, 2012

Monday

Random handstands

My best handstand so far


Saturday

random handstand practice

Sunday, June 10, 2012


15 mins handstand practice

10-9-8-7-6-5
strict pullups
Strict Dips
3 x HSPu each round
10 mins handstand practice

Thursday, June 7, 2012

skipping  5 mins (best ever)

handstand practice (also best ever)

weighted pullups
3 @24kg
20 x pushups

Wednesday, June 6, 2012

skipping

20 mins handstand practice

finally engaging the shoulders more when popping up

Sunday, June 3, 2012

5 mins skipping

10 mins handstand practice

10-8-6-4-2
Weighted pull ups @10kg
Weighted bar dips @10kg
5 x hspu each rd
10 mins handstand practice

Friday, June 1, 2012

15 mins handstand practice

starting to practice popping up from crouching position


Wednesday, May 30, 2012

4 mins skipping

10 mins handstand practice

3 rds
Weighted pullups
5 @ 20kg
20 x pushups
10-9-8

Strict Pullups C2B
HSPU

quick session

Tuesday, May 29, 2012

10-15 mins handstand pratice (starined my left hammy dammit, can hardly walk)

Might have to practice leading with the right foot  instead of left

Strict muscleups - 20 total , mostly sets of 2 and 3

a couple of HSPU sets to finish with

Friday, May 25, 2012

20 mins handstand practice

Thursday, May 24, 2012

Handstand practice

approx 12 mins

Sunday, May 20, 2012

5 mins skipping (shocking)

5 mins handstand practice - finally getting better

3 rds
10 x pullups
10 x HSPU
5 mins skipping

5 mins handstand pratice

Weighted Pullups
3 x 5@24kg

Narrow Handstand Pushups
3 x 3 @15inches between hands

5 rds
10 x KB swings @16kg
10 x Bar dips

Friday, May 18, 2012

so sore from last workout

5 mins skipping

5 mins handstand practice

5 x 10kg swings @16kg

Monday, May 14, 2012

skipping 5min

handstand practice 5min

HSPU - Elevated
5 x 4 @2plates

Weighted Pullups
5 x 4 @24kg

21-15-9
Bar Dips
Pushups

Wednesday, May 9, 2012

5 mins skipping
5 mins handstand practice

Strict muscleups
3 @bodyweight
3 @5kg
3 @5kg

Strict Press
8 @20kg
8 @30kg
8 @40kg


Monday, May 7, 2012

Sunday

AM

5 mins skipping
5 mins handstand practice

Elevated HSPU 1RM
2 @ 2plates
2 @ 3plates
1 @ 4plates
2 @ 4plates
1 @ 5plates
2 @ 5plates
1 @ 6plates *pb
1 @ 6plates
1 @ 6plates

Video

PM

5 mins skipping

handstand & Frogstand Practice

Weighted Pullup 1RM

1 @16kg
1 @24kg
1 @29kg
1 @34kg
1 @40kg
1 @41.25kg *pb

Saturday, May 5, 2012

5 mins skipping

5 mins handstand practice

10-8-6-4-2
Pullups@10kg
Dips@10kg

Friday, May 4, 2012

5 mins skipping

5 mins handstand practice

a few mins frog stand practice

Thursday, May 3, 2012

5 mins skipping

5 mins handstand practice

5 mins headstand practice

Weighted pullups
3 @16kg
3 x 3@24kg

Elevated HSPU
3 x 3@2plates (green & black)

Monday, April 30, 2012

5 mins skipping

5 mins handstand practice

10-8-6-4-2
HSPU (elevated on black bumper)
Strict Pullups C2B
Strict bar dips
Pistols to lowest box (1 each leg =1 rep)

* that was bloody hard!
5 mins skipping

power clean

3 x 5@40kg
3 x 3@50kg (cant remember whether I did 5 sets of 3 sets)

Saturday, April 28, 2012

5 mins skipping

5 rds
5 x strict pullups (last 3 rds chest to bar)
5 x HSPU
5 x Squats
5 x Bar Dips
5 mins skipping

planche pushups progression

5 mins skipping

Thursday, April 19, 2012

5 min skipping (ok)

6 x 5 Planche Pushup progressions

5 rds
5 x powerclean @40kg
5 x strict pullup

max HSPU - 17

Thursday, April 12, 2012

5 rds
skipping 2m

Handstand practice in between

50 pushups

Wednesday, April 11, 2012

skipping 5m (better)

played around with HSPU facing wall

skipping 5m (ok)

Tuesday, April 10, 2012

Weighted Pullups 1RM
1 @5kg
1 @16kg
1 @24kg
1 @29kg
1 @34kg
1 @36.5kg
1 @40kg *pb! 60% of Bodyweight
1 @40kg
1 @40kg

Sunday, April 8, 2012

max Strict bar dips
20,17

Max reps Front squat @40kg
20

Saturday, April 7, 2012

5 mins skipping (terrible)

9-8-7-6-5-4-3-2-1
Pullups @5kg
HSPU elevated 1 plate (black)

Thursday, April 5, 2012

5 mins skipping

Squats cleans
3 x 5 @60kg

might have to drop the weight, they felt like sh*t

HSPU
4 x 5 elevated on 1 plate
max HSPU - 13

Monday, April 2, 2012

Muscleups

total 40

1 x 7
11 x 3

Sunday, April 1, 2012

5 min skipping

Squat cleans
5 x 3 @60kg

Hspu - elevated
3@ 1 plate
3@ 2 plates
3@ 2 plates
4@ 2 plates
3@ 2 plates

Friday, March 30, 2012

5 mins skipping

7 rounds
5 x squat cleans @40kg
15 x Pushups

Wednesday, March 28, 2012

5 min skipping

10-1 HSPU
1-10 Strict Pullups

Sunday, March 25, 2012

Squat Cleans
2 x 5@30kg
1 x 5@40kg
1 x 5@50kg
1 x 5@60kg
1 x 5@50kg

Strict bar dips in btween total of 50
AMRAP 20 mins

5 x HSPU (elevated 1 plate)
20 x Walking lunge
1 x rope climb (no legs)
100x skips

6 rds + 5 HSPU

*1st two rounds rope climbs up and down no legs, rest just up

Thursday, March 22, 2012

a bunch of random stuff just to get back into things

squat cleans
2 x 5@50kg - ouch! havent done these for ages

2 x 10 pullups
2 x 5 HSPU elbows pointing back
2 x rope climbs
kettlebell swings


Wednesday, March 14, 2012

20 x Front squat @50kg
20 x HSPU
10 x Muscleup

15 x front squat @50kg
15 x HSPU
9 x Musclup

10 x Front squat @50kg
10 x HSPU
6 x Muscleup

woke up bloody sore!

Friday, March 9, 2012

20 x pullups @4.6kg
20 x Pushups @10kg
20 x Pullups @4.6kg
20 x Pushusp @10kg
10 x Pullups @4.6kg
10 x Pushups@10kg
50 x Squats @20kg

Thursday, March 8, 2012

21-15-9
Power clean @50kg
HSPU

Tuesday, March 6, 2012

3 Rds
500m run
30 x squats
30 x pushups
3 x 5 *barely made last set
HSPU with 11kg Vest

3 x 5
Pullups with 11kg weighted Vets

1 x Muscleup with 11kg vest

WOD
3 rds
run 500m
5 x Powercelans @50kg
10 x HSPU
5 x Muscleup

Tuesday, February 28, 2012

21-15-9
HSPU
Strict bar Dips
Push ups

Monday, February 27, 2012

warmup
2 rds
5 x power clean @40kg
5 x HSPU

WOD
5 rds
3 x power cleans @60kg
5 x HSPU with 9kg vest
5 x Bar dips with 9kg vest

*rds 2 & 4 - 5 x Power cleans

Saturday, February 25, 2012

10-9-8-7-6-5-4-3-2-1
strict pullups
HSPU

everything unbroken

Nice to get back into it

Tuesday, February 14, 2012

Weighted Pullups
5 x 5 @20kg

Elevated HSPU
5 x 5@one plate

50 x Pushups

Monday, February 13, 2012

5 rds
3 x power Cleans @60kg
10 x HSPU

everything unbroken

weighted pullups
1 x 4@24kg

Friday, February 10, 2012

9-8-7-6-5-4-3-2-1
Bar dips @5kg
Front Squat @50kg

everything unbroken

Tuesday, February 7, 2012

power cleans
3 x 5@40kg
3 x 5@50kg

9-8-7-6-5-4-3-2-1
Weighted Pullups @5kg
HSPU

unbroken (small rests between sets)

Felt great, good to get cleans back on the map, hamstring felt fine. 1st time i have done 45 HSPU in almost 6 months, felt really good.

Saturday, February 4, 2012

Front Squats
3 x 5 @65kg

Handstand practice in between

Thursday, February 2, 2012

5 x 5 - strict pullups with hands touching

5 x 10 - Pushups with hands touching

HSPU - 30 total

Weighted pullup

1rm - 36kg *pb!
4 @24kg




Wednesday, February 1, 2012

1-10
Strict Pullups
Pushups

Pushups unbroken, pullups pretty hard

then

2 x 10 HSPU

Tuesday, January 31, 2012

3.5km jog in 32 degrees, bloody hot!


Sunday, January 29, 2012

5 rds
10 x Pushups
5 x Pullups

slow & strict

5 rds
6 x HSPU
5 x Front squat @60kg

Everything unbroken

HSPU felt good, no pain thank god

Thursday, January 19, 2012

5 rds
5 pull ups
200m run

Low intensity

5 x 5 hspu
5 rds
100m sprint
15 pushups

Sprints at 100%

Tuesday, January 17, 2012

10-8-6-4-2
Front Squat @60kg
Muscleups

Friday, January 13, 2012

Front Squat
5 x 5 @60kg

Weighted Pullup
5 x 5 @16kg

Weighted Bar Dip
5 x 5 @16kg

Challenging but unbroken, so will try this again soon at 65kg & 20kg

HSPU 1 x 10
1st time doing full HSPU in months!!! whoohoo, just hope the shoulder pulls up ok and i'm back in business
8 rds
5 x pclean @50kg
5 x bar dips


Friday, January 6, 2012

10-8-6-4-2
strict pullups with 9kg vest
strict bar dips with 9kg vest
front squat @50kg

Wednesday, January 4, 2012

1-2-3...10

PowerClean @40kg
Strict Pullups

3 x 10 HSPU (half - 3/4 depth)
1-2-3...10...3-2-1

Pushups and squats

Monday, January 2, 2012

3 x 5 power cleans @40kg

3 @62.5kg
3 @62.5kg (f-3)
3 @60kg
3 @60kg (f-3)
(10 x bar dips in btwn)
stopped, felt weak, hammy not feeling great, its hot , havent had breakfast yadda yadda

4 x 6 HSPU (3/4 depth)

50 Pullups
50 Pushups
50 Situps

run 3.5km