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

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

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

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

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)

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

HANDSTAND PRACTICE

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

Personal training session on the clean with MUZZ

Good session, learnt alot!

jerk

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

weighted pullups

2 x 5@10kg

clean

10 x 2@60kg

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

7 x 5
Pullups
Bar dips

Handstand practice

clean

60kg

1-2-3-3-1

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

FRont squat

4 x 5@50kg

power clean

3 x 3 @55kg

Front squat

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

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

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

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

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

3 rds
5 pullups
10 pushups
15 squats

handstand practice

TGU
3 @32kg

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

10-1

Strict pullups
Strict bar dips

TGU

10 each side @28kg

finally back into it!

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

Handstand Practice

TGU
5 each side @32kg

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

handstand practice (shit)

Clean & jerk @60kg

17 x singles

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

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!

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

handstand practice

TGU 24/28kg a few

Clean and jerk

60kg
10-15 singles

65kg
1 single

jerks feeling awesome

handstand practice

strict muscleups - a bunch

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

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

handstand practice

TGU

15 each side @24kg

Handstand practice

TGU
5 each side @28kg

C&J @50kg
3 x 3

Weighted Pullup
3 x 2@28kg

50 x Pushups

Awesome!

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

TGU

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

Handstand practice

TGU
12 each side @16kg

Handstand practice

best effort ever!

handstand pratice

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

TGU

10 each side @24kg

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

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!

run approx 2km


light handstand practice

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

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

TGU
10 each side @16kg

a few handstands (felt terrible)

5-10-15
strict pullups
bar dips
Abmat

5 mins skipping

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

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

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

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

10 mins handstand practice

pretty crap, too tired

20 mins handstand practice

progressing well

15 mins handstand practice

pm

1 x TGU each side @16kg

20 mins handstand practice

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

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

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

5 mins skipping

15 mins handstand practice

5 rounds
weighted Pullups
3@20kg
15 x pushups

Handstand practice becoming tedious and boring.

5 mins skipping (crap)

15 mins handstand practice

Monday

Random handstands

My best handstand so far

Saturday

random handstand practice

15 mins handstand practice

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

10 mins handstand practice

skipping  5 mins (best ever)

handstand practice (also best ever)

weighted pullups
3 @24kg
20 x pushups

skipping

20 mins handstand practice

finally engaging the shoulders more when popping up

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

15 mins handstand practice

starting to practice popping up from crouching position

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

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

20 mins handstand practice

Handstand practice

approx 12 mins

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

so sore from last workout

5 mins skipping

5 mins handstand practice

5 x 10kg swings @16kg

skipping 5min

handstand practice 5min

HSPU - Elevated
5 x 4 @2plates

Weighted Pullups
5 x 4 @24kg

21-15-9
Bar Dips
Pushups

5 mins skipping
5 mins handstand practice

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

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

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

5 mins skipping

5 mins handstand practice

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

5 mins skipping

5 mins handstand practice

a few mins frog stand practice

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)

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)

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

5 min skipping (ok)

6 x 5 Planche Pushup progressions

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

max HSPU - 17

5 rds
skipping 2m

Handstand practice in between

50 pushups

skipping 5m (better)

played around with HSPU facing wall

skipping 5m (ok)

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

max Strict bar dips
20,17

Max reps Front squat @40kg
20

5 mins skipping (terrible)

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

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

Muscleups

total 40

1 x 7
11 x 3

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

5 mins skipping

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

5 min skipping

10-1 HSPU
1-10 Strict Pullups

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

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

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!

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

21-15-9

Power clean @50kg

HSPU

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

21-15-9

HSPU

Strict bar Dips

Push ups

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

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

strict pullups

HSPU

everything unbroken

Nice to get back into it

Weighted Pullups

5 x 5 @20kg

Elevated HSPU

5 x 5@one plate

50 x Pushups

5 rds

3 x power Cleans @60kg

10 x HSPU

everything unbroken

weighted pullups

1 x 4@24kg

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

Bar dips @5kg

Front Squat @50kg

everything unbroken

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.

Front Squats

3 x 5 @65kg

Handstand practice in between

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

1-10

Strict Pullups

Pushups

Pushups unbroken, pullups pretty hard

then

2 x 10 HSPU

3.5km jog in 32 degrees, bloody hot!

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

5 rds

5 pull ups

200m run

Low intensity

5 x 5 hspu

5 rds

100m sprint

15 pushups

Sprints at 100%

10-8-6-4-2

Front Squat @60kg

Muscleups

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

10-8-6-4-2

strict pullups with 9kg vest

strict bar dips with 9kg vest

front squat @50kg

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

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