Wednesday, December 24, 2014

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

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

Wednesday, December 17, 2014

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

Saturday, December 13, 2014

garage pratice


Pullups underhand grip
Bar dips

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

Thursday, December 11, 2014

garage practice

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

L pullups - 5 x 5

Wednesday, December 10, 2014

session 84


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

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

Saturday, December 6, 2014

garage session

Overhand strict pullups
Strict bar dips

Better than last time but still gonna be sore


Wednesday, December 3, 2014

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

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

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

Tuesday, December 2, 2014

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