Session 86

completely smashed by busiest week of the eyar at work so turning up was going to be the real win. struggled as expected for the first half but actually did a few good things towards the end. glad i made the effort


3 rds
3straddle pull throughs/3 t2b
2/2
1/1

10 x double ext with small plate (5kg?) - hard

10 each side oblique bends off padded box

30 sec ring handstand
1 min pbar handtsand (got to 45 sec on on attempt

3 rds - did pretty well at this
press sequence
1 x straddle
2 x pike
2 x planche leans
2 x hspu

lever sequence - also did well at this
back to front x3

session 85

ring to start with which is unusual and deceptively hard

3 rds
Hanging L -> invert -> basket -> skin the cat -> back to L x 3

pushups on pretty flat swiss ball x 6

Accumalte 2 mins worth of handtsands


2 rds
press sequence
2 pike, 2 starddle , 2 planche leans, 2 hspu

bar pullover into lever swing x 4

tried some presses off floor, shithouse, depressing

pbars lsit to straddle planche - small improvments

garage pratice

10-9-8-7-6-5-4-3-2-1

Pullups underhand grip
Bar dips

getting some conditioning in this now, pulled up much better than the last two times

garage practice

10 x 5
HSPU off one plate, back against wall - felt good , all unbroken

L pullups - 5 x 5

session 84

3rds

van gelders with shoulders on ball (5kg db) x 8
T2b x 8
side raises on GHD holding stick x 8 with hold -f*ck me these were hard

5 mins max handstand
1.43?
not over 2 mins but wasted the first minute or two f*cking around being all loose and wobbly.

3rds
straddle press to handstand practice up and down
8 x  lever swings

then did
pike press to handstand on plates and small pbars - much improved

garage session

10-9-8-7-6-5-4-3-2-1
Overhand strict pullups
Strict bar dips

Better than last time but still gonna be sore

stretching

session 83

ab sequence
2 rds
10 x arm lift, 10 x leg lift, 10 x both, 10 sec hold
same back
same left side
same right side


max handstand in 5 mins
2.06

Straddle press to handstand

off 45 lb plates
a few attempts that went pretty well

off 25lbs plates
a few more attemps

no doubt at all this is getting better

3rds
press sequence
straddle press to handstand, pike press, 2 planche leans, 2 hspu

tuck planche max hold
18 secs
21 secs
12 secs?

pullover to lever pull x 3

good class

garage practice

ridiculously sore from the pullup/dip thing

3 rds
12 x straddle leg lifts with 10 sec hold
5 x HSPU facing wall

2 rds
Lsit to tuck planche x 3
t2b x 5

30 sec bar support - pulling shoulder back and down much better now

garage practice

Hammies, hips and abs smoked from last session. decided to finish off my upper body as well with this. Haven't done much volume over the last year so its good to get back into it but soreness will come


10-9-8-7-6-5-4-3-2-1
Strict overhand pullups
Strict bar dips

Session 82

Good class today , getting my mojo back

3 rds
hollow lifts x 8
straddle leg lifts x 12 with 10sec hold
stretch each rnd

5mins max handstand
2.15! finally broke 2 minute mark which is pleasing, around 40seconds better than my previous best

3 rds
straddle press to handstand - continued to improve, came off plates but still pretty hard against wedge. - this is finally looking achievable after months of frustration

bent press to handstand - average, need to start practicing this

Ring sequence x 2 - 1st one great, 2nd one a mess

musclup-Lsit-rollover-basket-back lever- front lever- skin the cat-lower to l

garage practice

handstand practice

HSPu on pbars against wall
vangelders with 7kg dbell 3 x 5

support hold pulling scapular back and down 30 sec x 3

stretching

Session 81

3 rds

hollow slide out 30 sec
straddle lifts x 10 with 10sec hold on reverse hyper - ouch
compression lifts on dip bars
pullovers to front lever x 5

3 rds
straddle press to handstand off plates - finally an improvement- very happy
straddle sit on small pbars 3 or 4 max efforts
peach lifts x 10

hard session but pleased my hard work on straddle lifts and flexibility is starting to pay off

garage practice

a couple of sessions and i'm bloody sore. Not sure if its how old i am or not trainign regularly enough but i seem to get ridiculously sore often

Started GMB focused flexibility, hopefully i can have some breakthroughs


3 rds
straddle heel raises x 10 with 10 sec hold
HSPU off wall x 5

dip bar support hold - shoulders back and down
30 sec x 3

tuck planche

backward roll to support - cant do it but hopefully with some more practice will get this nailed Its a cool trick

3 x 10 pushups
3 x 5 t2B

Session 80

came in with a sore right rotator cuff and bicep tendong. physio said to rest but that was never going to happen

Good class actually

2rds
ab sequence
vsnap then straddle snap hollow rollover x 8
*got ridiculously painful by the end

straddle raises x 9 hold for 10sec - getter stronger

3 rds
pbar planche pushouts on ball x 8?
maltese lowers on blocks x 8
30 sec hold on dip bars, shoulders back

5 mins max handstand
1.34

actually pleased with this is my shoulders were completely smoked going into it

backward roll to support

garage practice

Power clean and jerk
2 x 3@40kg
2 x 1@50kg
1 @55kg
1 @60kg

right elbow felt a bit sore so didn't do any more jerks

Power cleans
2 @60kg
4 @60kg
4 @60kg

pretty happy with that considering its been 18months since lfiting that weight

Session 79

3 rds
ab sequence
10 x Vsnap with hollow rollovers in between
25 sec hollow slide out

5 mins max handstand
1.44 not bad , pretty consistent

15 mins practice
lsit to handstand - havent done this since i nailed it on video which was a long time ago, needless to say i could do it , some more pratice needed

3 rds
straddle press off plates - my nemesis - improved but still a struggle
planche leans off wall - hard

difficult class that didnt kill me physically which is good

Garage Practice x 2

two good sessions over the weekend

solid stretching

non negotiables
5 mins max handstand - getting better definitely. Gaining some endurance and starting to switch on keeping by butt tight

3rds
straddle raises x 10 with 10sec hold. Doing these lying flat on floor really helps.
HSPU - wall facing x 5 - Weight on fingers, squeeze butt

did some other things
handstand on pbars
Compression lifts
Ring rollovers and muscleups

stretching is killing me

session 78

jesus christ this was a taxing session. digging and wheelbarrowing on the weekend probably didnt help

ab sequence
2 rds

6 vsnaps
12 hollow rocks
hold 20 seconds

6 supermans
12 straddle raises
hold 20secds

left side 6
12 rocks
hold 20secs

right side 6
12 rocks
hold 20 secs

max handstand on 5 mins
1.44
started off well, more consistent and some good saves both piking and planche leans, should have got 2 mins but fell away towards the end, probably my bets effort too date

3rds
10 x HSPU

2 pike press
3 x straddle press

10 x planche leans

just destroyed by the end of 3 rds

3rds
ring sequence invert to back lever to front lever x 3 -
went well but also hugely taxing

pbars
lsit to straddle sit
not bad but needs practice

one of the hardest classes i have done

Garage Practice

Row 500m
stretching

3 rds
Heel raises x 10 with 10 sec straddle hold
Compression lifts x 10

5mins handstand
better than last time

Session 77

3 rds
10 x candle sticks up to standing
10 x table bridge
20 sec hollow slide out

5 mins max handstand
1.10 terrible

3rds
10 x hspu
10 x straddle heel raises with 10 sec hold
10 x planche leans

Ring sequence - a bunch of attempts
muscleup-lsit-headstand-basket-backlever with heel raise- front lever

Session 76

life getting in the way of training, cannot seem to find the time to practice and its frustrating, gotta hang tight.

crazy hard session , lots of static holds, max efforts and strength work

2 rds
ab sequence
10 x hollow rocks
10 x v snaps
10 sec hollow hold
10 x superman rocks
10 x superman bounces
10 sec hold
10 x right side rocks
10 x right side bounces
10 sec hold
same left side

max handstand hold in 5 mins
1.38 , improvement on last time but still not great

3rds
15 x planche leans in handstand (small lean then recorrect)

4 exercise sequence
reverse hip ext with 10kg plate x 8
lsit -tuck planche x 3
hollow body raises x 8
pbar seq lsit to bent arm handstand

wrecked, going to be so sore

Session 75

had to accumulate 2 ins of handstand in 5 mins

got to 1.18 , pretty disappointed but you get that with inconsistent training

cant quite remember what else

2 rds
press sequence
2 x straddle, 2 x pike, 2 planche leans, 2 x HSPu - pretty crap

3 rds
10 x peach lifts with 10kg plate
3 x pullovers with front lever

3 rds
planche leans x 8 with 8 bounces at end
5/4/3 - ring maltese things

forward roll to Pistol, both legs - bit of fun

going to be very sore

Garage training

500m row
stretching

3 rds
10 x heel raises with 10sec straddle hold
5 x HSPU facing wall

Pclean and jerk
2 x 3@40kg
2 x 3@50kg

*clean and jerk felt good at 50kg, although I have to get back into it slowly. will build up to 5 x 5@50kg before moving up.

session 74

Struggle town after a big few days in hong kong

3 rds
8x straight body lifts
10 x heel raises with 10 sec hold
*cant avoid this anymore if i want to achieve a planche - gotta practice these alot

handstand practice - 55sec
FS HSPu practice - need to keep weight on finger tips

3rds
back lever/heel drives x 3
front lever chinups x 5

straddle planche in band x 5 pushups

Session 73

3 rounds
Hollow slide outs x 20 sec
heel raises with 20kg plate

handstand
total 2 mins on floor, as few attempts as possible
total 2 mins on rings

3 rds
rings front lever swings x 5
top half pike press

hand pivot practice

Garage training

clean and jerk
1 x 3@30kg
5 x 3@40kg

1st time doing clean and jerks for 18months! yikes, time flies. They felt great, forgot how much I like them. Will try and lift weight at least once a week

Was very tempted to up the weights but smartly decided to keep it light for the first session

Garage

500m row - Best effort 1.46.3

God knows how people pull sub 1.30


stretching

Session 72

woah, 1st class back in a number of weeks and it wrecked me

3 rds
front support lift opposing arm and leg for30 reps - 1st two rounds could not f*king do this at all, then for some unknown reason it clicked in the 3rd round

with

back support - 30sec

3 rds
T2B x 4
straddle pull x 4

with

Handstand facing wall - 1.00min each time

3rds
Pbars - Lsit to tuck planche x 3 , hold 2 sec each position - actually felt pretty good

with
ring sequence
hanging to invert to basket to skin the cat back to L

gonna be sore tomorrow

Garage Training

Decided to try and start doing some slow easy rows as warmup

1000m at around 2.10 pace

stretching

handstands

Garage Training

Row 500m - best effort - 1.47

Stretching

Garage Practice

Back into exercise after a couple of weeks off with footy and general soreness.

Feeling very rusty , will be good to get back into things with Marty next week

500m row 1.50

basic locomotion drills

2 rds
ab slideouts x 20sec
heel raises x 10 with 10 sec straddle hold

2rds
5 x hspu
5 x l pullups

2 rds
5 x planche leans

that was enough

Garage Training

500m row 1.52

 3 x 5 HSPU facing wall
3 x 8 T2B

3 x 5 Ball Planche leans

Pbar handstand work

pretty wrecked from footy training

Garage training

1km row
3.55

still not getting much easier

Garage Training

500m row
1.50

beginner locomotion walks
bridge walk - 10 x bridges

handstand practice

3 x 5 HSPu facing wall
3 x 5 Ball planche leans

2 rds
10 x heel raises plus straddle

attempted pbar handstand back to L sit, didn't get it but actually a decent attempt

Garage training

Row 1km

3.56

This is the 4th time I have rowed 1km since getting my rower. Hoping to start averaging around 1km a day and eventually build it up to 10-15km per week

still finding 1km at sub 4 minutes pretty hard

garage practice

loving my garage gym.

500m row

got into some locomotion for the first time from Ido portals beginner routine

1 rd
Handstand walk
Duck walk
Bridge walk (couldn't do it so just did 10 x bridges)
Horse walk
Lizard walk
ostrich walk

just did up and back of my gym about 10 metres total

2rds
ab wheel rollouts - 1st time doing from toes
heel raises and straddle lift

handstand practice - accumulate 2 mins - average , need practice

2 rds
hspu facing wall x 5
planche ball leans x 5

Mucked around with some other stuff but was pretty wrecked

Session 71

Frickin BOOM!!!

In the last class before Marty goes to Vegas for 3 weeks to train with Cirque de soleil i pulled off two of the best moves so far in 18months of hard training. So Happy!!!!

1st up Marty was confident i could get a legit straddle back lever if i attempted it fresh.


Took a few goes but here it is. Could maybe be a centimetre or two lower but still absolutely legit

then after that worked on lsit to handstand
 got this twice, so happy, I love this move

Session 70

great session. worked on stuff that I like/am good at which was a nice change


3 rds
60sec handstand
5 x HSPU facing wall

ring sequence
m/up->lsit->rollover->lsit->basket->straddle back lever->skin the cat->rollout

did that a bunch of times and finally starting to look polished, back lever still needs work but getting there, everything else is pretty slick

headstand lever thing with shoulders on box

3rds
wide grip handstand on box
bar pullover into front lever

upper body smoked

Session 69

First session i have felt good in for a while.

cant remember much for some reason.

Tuck planche - really improving, flattenning out my back and getting my hips up
Front and back lever on rings. - nice and strong.
Peach (?) lifts, need to do lots of these
planche leans on pbars - not bad, need some practice

session 68

Just realised I missed logging last weeks session which i think is the first time ever. Moving house has taken its toll on me.

I remembered it wasn't a great session

Session 67

Sore again going in from footy training


4 rds
Pull overs x 4 into front lever - very close to holding front lever.

planche leans on dumbells

pbar squence
lsit - planche - planche lean - HSPu - felt weak

pbar - lsit to headstand - first time doing this, should be able to nail this with practice

press pratice against wall with 10 kilo plate x 8 - hard!

session 66

got fatigued quicker than usual today, lot going on with moving house , kids on holi's etc so probably not suprising.

stretching
ball compression lifts
as usual I was garbage

2rds
ab sequence
3 knee raises
3 straddle raises
3 t2b
3 windscreen wipers

3 rds
2 L pullups, 2 L pullovers into front lever

Van gelders x 5 with 8kg kb

3rds
tuck planche on rings x 3 (not great)

10 x planche leans

destroyed by the end

Session 65

back to 7am , hard to get going with the cold weather

partner stretching - awful
compression lifts off box - as usual i was shit at these, god press to handstand is frustrating
pike press x 4

3 rds
ring rollovers x 3 - got 3 in a row which is good, felt better than last time

bar pullovers into front lever x 4 - pretty good, front lever is getting slower

3rds
ring handstand holds  x 30sec
tuck planche from L x 3
did pretty well at both

good class

session 64

stretching as usual, painful as usual
Compression lifts off ball -so so
Top half press off dumbells

3 rds
press sequence off pbars
lsit to planche, 2 x handstand, 2 x planche leans, 2 x HSPU

rope climbs in L, one rope each hand, 3 pullups at top, 3 x leans at bottom

3 rds
back lever x 3
van gelders x 5 (7kg)

came in pretty wrecked and definitely walked out wrecked

Session 63

3 rds
Standard partner stretching. Painful as usual
compression lift to handstand off ball - 5 singles

3 rds
press sequence
2 x straddle/2 x pike/2 x planche/2 x HSPU

Handstand walk around mat - actually improved a bit on sideways and backwards walking, still pretty bad at it though

planche in band off pbars with 5 x pushups
lever leans

not as physically taxing is usual which was good as I'm not feeling that great

session 62

ok class, stuff that I have been struggling with I made progress, stuff that I am normally really good at I was pretty crappy.

Usual partner stretching trying to keep my back straight
straddle, left,right, middle
Pike
compression lifts on pbars and ball

3 rds
ab sequence
1 x straddle lift/3 knee tucks/3 t2b/3 windscreen wipers

some single reps of ball compression lift to handstand also pbar lsit to handstand

ring stuff
rollovers, not my best effort
lsit to handstand, also not great

session 61

this was the same day as flying back in from USA so needless to say i was tired and jetlagged, good to get it done nonetheless

band stretching and ball compression lifts

compression lift to handstand practice

3 rds
rope climbs - one rope in each hand , up and down in L 3 x straight arm swings at bottom
5 x FS HSPU with balance assistance

3 rds
Pole straight body lifts x 8
Superman pulls x 10 with 10 sec hold

with handstand pivot practice

Session 60

Flew to the USA the morning after this session so can really remember what i did but do remember that I did ring HSPU for the first time which is awesome!

I also did bar pullovers in L

cant remember much else

Session 59

amazing how virtually every class something improves even if its small

Partner straddle and pike stretch
compression lift off ball.

Last round did compression lift into handstand and nailed it!! very happy

3rds
top half pike press against wall
8 x t2B

ring sequence
rollover into handstand
*finally got my legs straighter in rollovers and press to handstand is feeling great. Timing getting much better

van gelders
Handstand pivots

Session 58

Great session! Absolutely smoked by the end of it.

partner stretching - straddle and pike - ridiculously painful
compression lifts off ball - making progress

ring sequence
lsit to handstand - finally nailed these and did a few really well

this one is not the best but not too bad either

Hang to invert to back lever assisted x 3 

gave straddle back lever a max effort- much better than last time

then did pbar sequence
3 x pike press, 3 HSPU - tired, so was pretty average

with

planche on band - tuck into straddle into pushup

practiced pivoting on hands which was crap, need to get hollow

Session 57

Spent alot of time partner stretching to see whether I could get better ROM for straddle and pike press. Didn't help much, I was still sh*t at it. So frustrating.

Partner stretching
Compression lifts off ball
ring handstands

straddle press to handstand against wall
pike press to handstand against wall

backwards roll to handstand , then practice pivot

muscle wise a really light, easy class which is not a bad thing as for weeks the sessions have smashed me.

After class I gave my complete ring sequence a go

Straight hang, L muscleup, Lsit, rollover, Lsit, handstand, basket , back lever.  Not  a bad effort, can't quite press out the handstand yet but I'm not far away and just a bit tired to nail the back lever. Will look impressive once I can get this down pat.

session 56

another good session

pbar sequence
lsit-pike press-straddle press-HSPU x 2 back to L
I am sooo bad at the back to L bit

kick up to handstand on rings.
Pretty ugly but was able to do it on my own. Caught it a bit low a couple of times and was able to press it out which is good progress. Ring HSPU is not too far away


lever chinups practice. better than last time but still not great

basket to straddle back lever. Held it for a couple of seconds in the horizontal position which is great. Need to lift my head and straighten out my back next

backroll to handstand practice. Pretty close on this , just cant quite keep my body tight enough

session 55

another great session! starting to feel strong and well conditioned

Ring handstand practice - hard to kick up!
lsit to press on pbars into 3 HSPU
6 x lsit pullups

rings - arms forward, angled side and back
lsit to straddle sit on pbars
giants with 5 kg dumbells

backward roll to handstand - started off pretty bad but got very close to nailing it by the end

Garage Practice

3 rds
Parrallete HSPU x 3 - felt weak
5 x Pullups
ab sequence

Handstand on Pbar
1 minute HS! 1st time to ever make 1 minute in a handstand

practice bent arm handstand

3 rds
compression lifts x 5
pullups x 5

SEssion 54

Better session than last week. Worked very hard and did well. Crazy sore today



ab sequence
3rds
3 knee tucks/3 strict t2B/3 windscreen wipers
*first time doing windscreen wipers and they were bloody hard!
12 x heel raises/10 sec straddle hold
8 plank raise things against pole

this whole thing destroyed me

3rds
press sequence
1 x straddle, 1 x pike/2 planche leans/2 HSPU

max handstand hold on large pbars
got up to handstand pretty well

3 rds
ring sequence
mup->lsit->rollover->support->into handstand

van gelders with 7kg
Focused on going lower with dbells

ring sequence went well, consolidated rollovers well, and my handstand is getting better

tried front lever pulls on the bar for the first time -pretty tired, so couldn't do them that well

Did I mention I am sore today!!!

Garage practice

ring practice

First time I have managed to do this. Looks so easy now that i have done it. Wasn't very easy when I couldn't do it!

Garage Practice

morning

HSPU on small parrallettes

3 x 5 (3 consecutive pb at this depth)

straddle l pullups in between


night
planche leans
PBar pushups
planche with knees on elbows
bent arm tuck practice
*practicing elbows facing forward

Garage practice

5 rds
3 x HSPU on parralletes (small to ground)
7 x Lsit pullps

HSPU getting stronger, most I have done at this depth so far.

Session 53

Pretty crap class. Not sure why but felt weak and unco. Got into towards the end but wasn't my best performance

press to handstand on ball
l sit to planche with band

l sit to headstand to HSPU on rings * first time doing this and got better with a few attempts. Going to really push hard to get strong enough to do a full depth hSPU and I will nail this , which would be a cool trick

dumbell fly things standing 7 kg

I think thats it.

garage practice

Martin has returned so regular class should start again this week

3 rds
ab sequence
10 x staright leg situps
10 x hollow rocks
10 x v snaps
10 x tuck v snaps

with
10 x heel raises/10 sec straddle hold

Handwalking pivot practice. My aim is to be able to turn around on my hands in two movements. I am a long way off that but for the first time have been able to turn around on my hands

also soooo close to a parrallette hspu. Not full depth but thats ok, will worry about that we I can actually do one

this was my best attempt, not far off now

garage practice

handstand walking up on plates *pb


3 rds
10 straight leg situps
10 hollow rocks
10 jack knifes
10 tuck jack knifes

10 heel raises/10sec straddle

ball to press *tweaked a nerve in my back and literally collapsed with my legs tingling. not good, called it a day

Garage Practice

Feeling very motivated at the moment. Eating well makes such a huge difference to my energy levels.

Determined to get my HSPU back to where they were a couple of years ago. Just don't have the raw strength anymore as I have been training skill based stuff for so long.

A quick session but a nice surprise was a handstand pb 51 sec!

then did

4 rds
3 x HSPU on small parrelletes to one abmat (Small deficit)
5 x strict C2B

Schwartz Practice

Another session while Marty is away that he gave me to do. Get so much more done when following a structured program

stretching

5 rds
compression lifts x 6
straddle heel raises x 10

5rds
straddle planche with band
tuck planche on rings

3 rds
ring sequence
mup/l sit/headstand/basket/bakc lever

with

handstand walks

Garage Practice

Well one years worth of classes happens and Marty has uni in the mornings and I am busy at night and that means no classes at the moment :(

marty sent me through a program to do which is good

3 rds
10 sec hollow/10 x hollow rocks/10 jacknifes
10 sec superman/10 x rocks/10 bounces

*hard, gotta do this more

Handstand practice getting up to 30sec

FS hspu practice. Managed to get one full rep with alot of close ones. More practice as well

3 rds
3 x parrallete HSPU to one abmat
5 x chest to bar pullups

handstand walking practice

handstand pivot practice

good session, need more of these at home

session 52

well lesson 52 represents a full year worth of lessons. pretty satisfying. come along way

It was fitting that a FINALLY made some progress on press to handstand. it has been frustrating me so much, thank god one little part has finally clicked

pushups x 10 (feet on ball)
feet on ball , fingers facing feet , hips lifted

press practice , starddle first, as usual f*cking hopeless
then changed to pike off the ball and was finally able to get the pulling in of the shoulder and then pressing out. it is that movement that i havent been able to get my head round.


3 rds
bar pullovers , lowering into front lever x 4
assisted plance pushups x 5

Session 51

unbelievably sore from last week in the abs. Literally was still sore 5- 6 days later.

another killer session today - do feel like i'm getting stronger . Progress is certainly measured in small gains at the moment.

candle hip raise things
straddle lifts on Reverse hyper

press seq
3 straddle/3pink/3 planche leans/3 hspu

ring sequence
muscleup->lsit->headstand->basket->back lever (assisted)

parrelette
5 x lsit to tuck planche
ring front lever lowering in between

Session 50

good class, getting my mojo back

holding onto pole
Hollow lifts
heel raises

handstand walking up plates

parrallete HSPU - feeling much better

Handstand pivots - still pretty crap

pullovers coming down in front lever

van gelders on swiss ball - hard

Practice

been pretty solid with HSPU most days.

Also have done a couple of session with the Bands pulling my hips out then stretching then some exercise for muscle memory. Definitely seems to be helping. here is before and after using the bands on the hips. Will be interesting to see if this continues to improve

 before

after

Mobility with Muzz

Went and had a mobility session with Muzz and it looks like he has helped the problem alot. Strong bands to pull out my hips before stretching is the way to go. Feel better already. Just got to do it regularly now

Also am trying to do 25 HSPU (wall) each day until I get back to some decent strength

25 knocked off today

Session 49

Pushups
3 rds
feet on swiss ball, hands on ground 1 pushup, chest slap each hand (x5)

Feet on box, hands on swiss ball x 5

these were both a killer on my core

HSPU practice on parrellets

press practice off swiss ball (terrible)

compression hip lifts off swiss ball
planche rock forwards, hands on dumbell, feet on swiss ball

I can do the elements of press to handstand but just cannot fucking put them together in reality. Annoying. Feel so unco at it

worked hard ,  going to be frickin sore tomorrow

Practice at home

I have realised recently that I am no longer as good or as strong at some fairly basics things as what I thought I should be or certainly not as good as I used to be. Reason? Well simply put, I don't do them anymore!

I practice high skill stuff all the time like handstands, FS HSPu etc but hardly ever do any volume work of Pushups, HSPU, dips , Lsits etc.

Surprise surprise I'm not that good at them anymore.

So 'its time I got back into it

3 rds
10 x pushups
10 x hanging straight leg raises
5 x HSPU (wall)
10 x straddle leg lifts

will try and get some consistency at these from now on

Practice at Schwartz

Went into Schwartz for some extra training and I'm glad I did

handstand holds - my longest handstand on floor is about 30 seconds and longest on parrallettes is around 40 which I have done a few times and as recently as a couple of days ago.

I hit a handstand for comfortably longer than I have ever done before. Without a video or a timer there is no way I will claim a minute or longer because time goes much slower than it feels in handstands but conservatively it must have been 50 seconds

ring practice

L muscleup to L sit to headstand to straddle back lever

nailed a straddle back lever!!! so happy , first time without Martins help

What's better is some dude was roaming around taking photos and took and amazing photo of me in full back lever, will have to get a copy

Session 48

another good session although i have got to do more practice outside of class

rope climbs in L sit (one rope in each hand) get to top x 2 pullups, come back down and 2 x invert swings (bloody hard)

skill. Parrallete FS HSPU - I am CLOSE to nailing this which i will be wrapped about, just got to get a little stronger, i reckon there is weeks in it

press sequence - still having f*cking problems with these. Shouldn't be so frustrated 3 classes in to the new year but i just cant seem to get the hang of straddle press to HS. gotta keep working on flexibilty and mobility

Ring squence - not great but ok considering of the break
l sit to headstand to basket to back lever

prawn ? crawl back and front x 3 - killer on the abs

Session 47

martin smashed me today, god i am going to be sore

ab roll out (extended bridge on hands and toes)
superman with reverse grip on broomstick

hanging leg raises
knee raises
t2b

press sequence
straddle, pike, planche leans, hspu

straddle back lever
tuck planche

van geldas
dumbell shoulder things

Session 46

1st session back for the year and it was back to basics

hollow holds
handstand holds

pullovers
ring front levers

HSPU's

pretty bloody sore. hopefully a big year ahead!