garage practice

Power clean and jerk
2 x 3@40kg
2 x 1@50kg
1 @55kg
1 @60kg

right elbow felt a bit sore so didn't do any more jerks

Power cleans
2 @60kg
4 @60kg
4 @60kg

pretty happy with that considering its been 18months since lfiting that weight

Session 79

3 rds
ab sequence
10 x Vsnap with hollow rollovers in between
25 sec hollow slide out

5 mins max handstand
1.44 not bad , pretty consistent

15 mins practice
lsit to handstand - havent done this since i nailed it on video which was a long time ago, needless to say i could do it , some more pratice needed

3 rds
straddle press off plates - my nemesis - improved but still a struggle
planche leans off wall - hard

difficult class that didnt kill me physically which is good

Garage Practice x 2

two good sessions over the weekend

solid stretching

non negotiables
5 mins max handstand - getting better definitely. Gaining some endurance and starting to switch on keeping by butt tight

3rds
straddle raises x 10 with 10sec hold. Doing these lying flat on floor really helps.
HSPU - wall facing x 5 - Weight on fingers, squeeze butt

did some other things
handstand on pbars
Compression lifts
Ring rollovers and muscleups

stretching is killing me

session 78

jesus christ this was a taxing session. digging and wheelbarrowing on the weekend probably didnt help

ab sequence
2 rds

6 vsnaps
12 hollow rocks
hold 20 seconds

6 supermans
12 straddle raises
hold 20secds

left side 6
12 rocks
hold 20secs

right side 6
12 rocks
hold 20 secs

max handstand on 5 mins
1.44
started off well, more consistent and some good saves both piking and planche leans, should have got 2 mins but fell away towards the end, probably my bets effort too date

3rds
10 x HSPU

2 pike press
3 x straddle press

10 x planche leans

just destroyed by the end of 3 rds

3rds
ring sequence invert to back lever to front lever x 3 -
went well but also hugely taxing

pbars
lsit to straddle sit
not bad but needs practice

one of the hardest classes i have done

Garage Practice

Row 500m
stretching

3 rds
Heel raises x 10 with 10 sec straddle hold
Compression lifts x 10

5mins handstand
better than last time

Session 77

3 rds
10 x candle sticks up to standing
10 x table bridge
20 sec hollow slide out

5 mins max handstand
1.10 terrible

3rds
10 x hspu
10 x straddle heel raises with 10 sec hold
10 x planche leans

Ring sequence - a bunch of attempts
muscleup-lsit-headstand-basket-backlever with heel raise- front lever

Session 76

life getting in the way of training, cannot seem to find the time to practice and its frustrating, gotta hang tight.

crazy hard session , lots of static holds, max efforts and strength work

2 rds
ab sequence
10 x hollow rocks
10 x v snaps
10 sec hollow hold
10 x superman rocks
10 x superman bounces
10 sec hold
10 x right side rocks
10 x right side bounces
10 sec hold
same left side

max handstand hold in 5 mins
1.38 , improvement on last time but still not great

3rds
15 x planche leans in handstand (small lean then recorrect)

4 exercise sequence
reverse hip ext with 10kg plate x 8
lsit -tuck planche x 3
hollow body raises x 8
pbar seq lsit to bent arm handstand

wrecked, going to be so sore

Session 75

had to accumulate 2 ins of handstand in 5 mins

got to 1.18 , pretty disappointed but you get that with inconsistent training

cant quite remember what else

2 rds
press sequence
2 x straddle, 2 x pike, 2 planche leans, 2 x HSPu - pretty crap

3 rds
10 x peach lifts with 10kg plate
3 x pullovers with front lever

3 rds
planche leans x 8 with 8 bounces at end
5/4/3 - ring maltese things

forward roll to Pistol, both legs - bit of fun

going to be very sore