Garage training

500m row
stretching

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.

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

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

straddle planche in band x 5 pushups

Session 73

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

handstand
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

Garage

500m row - Best effort 1.46.3

God knows how people pull sub 1.30


stretching

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

with

back support - 30sec

3 rds
T2B x 4
straddle pull x 4

with

Handstand facing wall - 1.00min each time

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

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

gonna be sore tomorrow

Garage Training

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

1000m at around 2.10 pace

stretching

handstands

Garage Training

Row 500m - best effort - 1.47

Stretching

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

2rds
5 x hspu
5 x l pullups

2 rds
5 x planche leans

that was enough