p1

going to try and log my practice so i keep myself accountable to try and maintain some practice before i see marty again in the new year.

@Schwartz

Handstand practice

Pull over to front lever
HSPU against wall

parrellete handstand practice ( went well)

Kip to support , can do it but need to land with straight arms

Ring headstand practice

2 x max handtsand walk
2 x lsit rope climb

session 45

year done! what a great year training in gymnastics. I have had ups and downs during the year but as a whole i have progressed so much and more importantly have really enjoyed it.

martin smashed me today knowing i have 4 weeks until we start again

parralette sequence
pike press , planche lean, straddle press, planche lean, hspU to L

Floor sequence
3 pike/3starddle/3 placche/3 HSPU

Ring sequence
basket to kip support, tack planche. headstand, back lever

practice cartwheels for a bit of fun

max handstand walk, wanted to do the length of gym but only made 18 metres, which is my longest walk ever and in my defence i was knackered

session 44

2nd last session for the year. Elbow feeling better

handstand on parrelletes, pretty crap , need to practice these

parrallete sequence
lsit-pike press-lsit, . planche lean, straddle press , hspu back to L

12 x ring rows, shoulder back and down
max ring tuck planche

band assisted planche pushups (felt good)

hs walking on plates, got up on two thick plates, great progress

good session

Session 43

been struggling with motivation and sore elbows but always feel better after going to the session


Press sequence

2 pike/2 straddle/2 planche leans/ 2 HSPU

bar pullovers x 3

ls it to straddle planche assisted

max t planche on rings

handstand walking up onto plates, lots of fun and did quite well

2 more classes to go for the year

session 42

wasn't feeling great going on. Mentally going through a bit of a lull with traning. not progressing quickly like i used to and some of the skills are a bit of a slog at the moment. Gotta make sure i just stick with it and not get frustrated.

Parrallette handstand practice

3 rds
Pushups x 3 with feet on box and hands on swiss ball. These were effin' hard. Crossfit makes fun of swiss balls but any way you slice it , you need bloody good stability to be able to do these

coupled with planche leans x 5, feet on swiss ball and hands on parrallettes. These are improving

rest of the class was working on rings, practising reverse muscleups and front rolls. bit frustrating, should've could've done better

session 41

big strength session, absolutely wrecked

3 rds
press sequence
3 pike, 3 straddle,3 hspu

3rds
5 x planche leans on dumbells , feet on swiss ball
10 x compression lifts on swiss ball , hands on dumbell

3rds
rings, invert to back lever to front lever x 3

i think thats all we did. Smashed me

Session 40

did 2 freestanding HSPu in a row for first time ever at home a couple of days ago! so happy!

session with martin hard work

5 rds
3 bar muscleups (still having trouble linking them smoothly)
3 hspu (felt kinda weak for whatever reason)

top half straddle against wall x 3
straddle against wall max time

parrallete L to press to Handstand , still needs  alot of practice.

Managed to split my head open on the brick wall which produced alot of blood

Session 39

HSPU skill work.

ddi a bunch of reps and got one out with no assistance...nice

Rope , chin up lever things x 10

ring sequence
muscleup - L sit-  shoulder stand - back lever - basket

Max effort Tuck planche on rings

lsit, press to handstand on parralletes

slowly but surely

Session 38

a few weeks off due to outside influences....kinda annoying

Great to be back into though

3 x handstand max effort 20sec,25, 20sec - can do better but a bit out of practice

5 rds
press to handstand (straddle) x 3

flip around bar thing coming to L x 3

handstand practice on parralettes (getting better)

l to straddle on parrellets x 3
max tuck planche on rings

good session

Session 37

Great session

for the second week in a row we did mostly skill work, which was good because I came into it pretty sore

Press sequence
3 pike/3 planche leans

Press to handstand off plates (straddle)
Did these unassisted for the 1st time ever (off plates) Still need plenty of practice but wrapt nonetheless


FS HSPU
tightening up technique. Did a bunch of single reps with very little assistance. A bit more practice and i will nail these perfectly.

Bar rollover to front lever. These also looking pretty slick , front lever slowly developing

A couple of things that are standing out. Gymnastics skills take time, more than you think and you absolutely need good instruction. I simply could never have achieved the skills i have without Martin's knowledge

session 36

went into this pretty tired after moving house a couple of days before


3 rds
1 min handstand
5 x L sit to straddle on parrallettes
5 x planche lifts

Freestanding HSPU technique
was moving my head to far forward and not hollowing enough, changed head position and improved greatly

ring support swings in between attempts

backward roll to support then to handstand assisted

good session

session 35

couple weeks off with a trip overseas.

Things progressing pretty well but actually need to up the ante now that i'm getting decent skills. I have to aim for 2 x 1 hr stretching session per week rather than the 1/2 hour i am doing now. Also need to keep practicing handstand walking and get more control


3 rds
press sequence assisted
3 straddle/3 pike/3 planche/3 hspu

HS walking around square assisted
back and forth

3 rds
ring sequence
muscleup/L/roll to tuck planche(assisted) , invert to shoulder stand (assisted) , drop to basket, back lever (assisted)

3rds
rope climb
one rope in each hand from seated in L sit climb up to pullup and then do weird planche things x 5

wrecked from this session

session 34

As usual cant remember half the stuff i did


3 rds
12 x heel rises
10 x ring compression lifts

3 rds
straddle press/pike press/planche/hspu

blue band planche handstands and pushups

bar swing around things to front lever
x 3 without coming off bar

handstand pivot practice

another good session

session 33

bar sequence
1 t2B
1 pullup
1 t2b
1 C2B
1 t2B
1 bar muscleup

I was shit and unco at this and after a few attempts of f*cking up the sequence we moved on

did some core stuff , plank up an down against pole

reverse hyper straddle

1 min handtsand
2 x straddle press
2 x pike press

ring sequence
muscleup-L-shoulderstand-basket-lower

ring tuck planche with band

good session

Session 32

ab stuff

2 sets
10 x HSPU - assisted
10 x compression lifts

3 sets
3 x pike press
3 x straddle press

** finally making some progress!! happy

bar flip around thing into front lever

intro to back lever on bar

good hard session

session 31

Sore elbow so no pulling movements

wrist, forearm and elbow stretching

As susal i can hardly remember what we do, but a fair bit of planche stuff

Handstand on dumbells

ring handstand

glute/straddle activation

unexciting session but important development stuff

Martin away this week so dropped into Schwartz and did some practice

Handstands

Handwalking

walking over plates

ok session

session 30

sick :(

wasn't my best session but pleased i went anyway

3 x 1 min handstand

pike press sequence

bar muscleups

assisted straddle planche

ring handstand

handstand walking

Thought i would record some benchmarks for future reference

Tuck planche - 10sec
L sit - 30 sec

handstand practice

HSPU (wall)
Strict T2B

Pullups
Ring support 30 secs

Felt weak and tired :(

Session 29

Core work
hollow/rock/v snaps
superman/pulses
side holds

Straddle lift on reverse hyper

weighted Lsit (dumbell on legs)
* frickin hard!

Handstand work
one armed handstand 30 sec each side

20 rocks against wall

handstand walking around square

hard session

stretching

My Goal is to stretch every night before my next session. 3 down so far

Bit of training

HSPU against wall - need to do more of these
Strict T2B

Still pretty sore actually from last session

Stretching

straddle stretching approx 15 mins

Stretching

My straddle is holding me back.

Lots of stretching, painful and boring but I have to really concentrate on doing it regularly

Session 28

one  minute handstand (assisted)

pike sequence
3 pike/3 planche/3hspu

straddle sequence
3 x straddle

Ring sequence
hang/inverted/back lever /front lever

Dumbell shoulder stability

Handstand practice on rings, improving but still pretty crap

Assisted planche with band

hard session, progress slow

10-8-5
strict ring dips (hollow position)
Strict pullups (hollow)

handstand practice

HSPU practice
T2B

Straddle t2B - needs work

Lsit to tuck planche practice

Session 27

Session 27

abductor still sore from playing golf for the first time in 3 years


3 rds
Ring sequence
muscleup to Lsit to basket to back lever (assisted) roll out to L
getting good at this

coupled with support swings

..................

5 x
Handstand walking around square

2 metres forwards, sideways left (assisted), backwards (assisted) sideways right (assisted)
much improved on last time
coupled
prawn crawls (?) -much improved

..................

3 rds
press to hstand in pike (assisted)
5 pike two touches

coupled with strict T2B x 5

..............

handstand walkling over dumbells - 1st time attempting this, good fun!

good class

Session 26

Zero practice or stretching since last session due top sick family :(

Abductor getting better but still sore

one minute handstand

straddle press and pike press without wall for 1st time (assisted)

one arm handstand both sides

handstand walking up and back

band assisted lsit to straddle on parrallettes

good session 

progress is slow but every session something seems to improve or get easier

Session 25

Stretching - tweaked  my abductor :(

Standard complex
2 pikes/3 planche/3 hspu

walking forwards and backwards
bigger steps

Band assisted straddle planche
tuck planche practice

hand pivoting

good session

Practice

stretching

handstand practice (very average)

practice

stretching

handstand practice *pb 26 sec

http://www.youtube.com/watch?v=ZZb8iaHI684

HSPU to abmat

strict t2b in between

Rings
lsit muscleup rollover back to L
x 4

Session 24

another good session

2 rds
one arm handstand against wall right and left 5 secs each

coupled with 5 strict t2b (getting better)

press to handstand straddle and pike

handstand walking forwards , backwards and sideways, need practice

handstand 180' turns

Practice

stretching

handstand practice

Pb 16 sec without moving
24 sec with a couple of handwalks half way through

HSPU practice

tuck planche practice

Session 23

back after a few weeks off

Good, simple, hard session


lots of stretching

2 x 1min handstand hold against wall


3 rds
HS complex
3 pike bends/3 planche/3 HSPU

coupled with

30 sec ring support

3 rds
worm sliding thing back and front

coupled with

5 x straight leg strict t2b

Max L sit - 13 sec, pretty bad but my abs were fried

Session 22

stretching ...ouch!

HS complex
Pike HS (assisted) / 2 pike /3 planche/3 HSPU , roll out

Straddle press against wall - 1st time doing set of 3 unassisted!!
Pike press

ring complex
lsit to muscleup , roll through back to L

Ring tuck planche assisted - 1st time

Van gelda complex with 5 kg DBells

good session , shoulder sore but have a couple of weeks off now

Practice

5 rounds
10 x front squat @20kg
5 x strict pullup C2B
5 straight hanging leg raises

tried to be sensible with easing back into squats by keeping weight off the bar, i'm glad I did as my quads still have ridiculous DOMS

Session 21

shoulder feeling beter than last week, so good to get through a session without compromising what i do

Stretching

press to HS straddle *pretty good
Press to HS pike * 1st time doing these and felt awkward

One armed handstand against wall x 3 (each arm)
1st time doing these and went really well

Lsit to straddle
Lsit to planche assisted

great session

Session 20

Shoulder f*cked so had to adjust session, still was worth going

Lots of core stability work

3 x 45 sec HS

Handstand walking

Started practicing walking backwards and sideways ...steps next apparantly!

Practice

handstand practice

3 rds
3 hspu
5 strict pullups

finally getting back into HSPU which seems ridiculous seeing that that is the very thing i am training for

Lsit to Straddle to lsit to tuck planche

Session 19

tired and lethargic

Shoulder sore but ok

Did alot of pressing stuff


lsit to Straddle to tuck planche

handstand walking

just didnt feel great today

3.4km run

crazy sore from last session, shoulder sore but hopefully ok

Session 18

awesome session!

Bar muscleups, got my first one ever and then finished off with 3 in a row..cool!

Ring complex
lsit muscleup to basket to back lever

ring headstand practice

shoulder is sore from an almost missed bar muscleup , hopefully it will be ok tomorrow

Handstand practice (not great)

3 x 5 Ring dips - first time doing these for ages because of shoulder, pulled up well afterwards
3 x 5 strict pullups

lsit to straddle practice
lsit to tuck planche practice

Started mobility routine

Handstand practice

pb 15.2sec

Pushups complex

stretching

lots of handstand practice

stretching

TGU (each side)
2 @ 24kg
3 @28kg
2 @32kg

3 strict pullups in between

12 sec handstand ...goal 60sec

Session 17

back spasms during the week meant no extra practice :(

Great session today

conditioning

 

4 rds

10-8-6-4-2

V-snaps/back ext

4 rds

press to HS

3 Pike/3 planche/3HSPU/20 sec hold

Press to HS and lowering back down

*finally did these unassisted!! legs not perfectly straight but great nonetheless, was able to come all the way down as well!

Back lever

1st time trying these since hurting my shoulder, felt good, hopefully shoulder pulls up ok!!

another good session

Session 16

like with everything sometimes you feel like you are making zero progress and other times you feel like you progressing in leaps and bounds. Today was one of those good classes. Another trainer even asked me how much i practice at home he was so impressed by my L-sit to tuck planche...noice!

Because we seem to do different but related things every session, once again I can hardly remeber what we did but it was a good, hard class

leg lifts against poll, front and back - hard!

press to handstand , 3 pike lowering, 3 planche , forward roll
Pretty happy with that

3 rds
Parralletes - lsit to tuck planche x 3
rings - lsit, vertical, basket and rollout

handstand walking- walked 4 metres unassisted, nice and controlled!

great session

session 15

can hardly remember what i did but another good session

Stretching was painful but improving slowly

3 rds
strict ring pullups x 4
strict muscleup
strict ring dips x 4

ring headstan practice (i'm crap at this)

Handstand holds 45 sec

assisted handstand pushups

handstand walking

Session 14 (sat instead of thurs)

standard warmup

2 rds
pushup complex
hollow complex

45 handstand hold
assisted plance
assisted HSPU

press porgressions
reverse dips

lsit onto box on parrallettes

ring handstands

Good session, flexibilty improving, shoulder feels good

3.4km jog

been a while since I have been for a run, nice easy pace

Gymnastics warmup

Handstand practice

TGU
5 x each side @24kg
1 x each side @28kg

Pullups
3 x 6 strict overhand grip

Press to handstand practice off plates

Ring support

*shoulder made a miraculous recovery. This was the first decent session i have done at home since before i hurt my shoulder (approx 6 weeks)

So happy!!!

Session 13

Shoulder sore :(

press to HS, 3 x HSPU (assisted)
v-snaps back and front
side supports

hollow dumbell bench stuff (cant remember name)
lsit to straddle on parrallettes

good session even with shoulder bothering me

Session 12

Great to be back after a couple of weeks off after the injection
Shoulder still feels iffy but hopefully it pulls up ok

Front support, martin lifting me to handstand by one foot

reverse L sit against wall (not right but best way i can describe it)

Parrellete pulls onto box

pretty wrecked but good session

Session 11

Another good session even with the sore shoulder

Lots of stretching

Ring support swings
Planche progressions
handstand work

Head stands on parrellettes with bent arms (went well!)

Injection in shoulder tomorrow , two weeks rest and it should be better! Fingers crosssed

session 10

back to basics like last week becuase of shoulder

handstand hold 60 sec

tuck planche practice (improving)

assisted handstand pushups

press to handstand progressions (improving slowly)

l sit on rings ( needs alot of work)

handstand walking

Session 9 with Martin

shoulder pulled up VERY sore from last week, scan next wednesday

Keep everything fairly basic and static today

Handstands
Press to handstands
Lsits
Handstand walking

lots of stretching

Session 8 with Martin

Handstands steadily getting bettre

flexibility still needs lots of work

lot of ring stuff, back lever practice

lots of ring pushup variations

left shoulder sore, hoping its nothing serious

Session 7 (I think) with Martin

More awesomeness

Pushup complex

Press to handstand work

Parrallete stuff

lever stuff

played on the rings which was fun

Going to be sore tomorrow

Gymnastics with Martin

another killer session

pushup complex
handstand pratice
parrallette practice
static holds

great session, will be sore tomorrow

3.5km run

nice and easy pace

3 rds
8 x Ring Dips
8 x Pullups
10 sec l sit

static holds

HSPU against wall

Parrellete practice


later

run 3.5kms - 5.19 pace

Another great session with Martin

Worked on the different stages of press to handstand

bottom stage I suck at, top stage not to bad

Then worked lsit to straddle

did heaps of other stuff that i can't quite remember but another good session