Friday, September 26, 2014

Garage training

500m row

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.

Wednesday, September 24, 2014

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

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

straddle planche in band x 5 pushups

Tuesday, September 16, 2014

Session 73

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

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

Saturday, September 13, 2014


500m row - Best effort 1.46.3

God knows how people pull sub 1.30


Wednesday, September 10, 2014

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


back support - 30sec

3 rds
T2B x 4
straddle pull x 4


Handstand facing wall - 1.00min each time

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

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

gonna be sore tomorrow

Tuesday, September 9, 2014

Garage Training

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

1000m at around 2.10 pace



Garage Training

Row 500m - best effort - 1.47


Saturday, September 6, 2014

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

5 x hspu
5 x l pullups

2 rds
5 x planche leans

that was enough