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