garage pratice

just a quick one

3 rds
HSPU against wall 10-8-4

Van gelders x 5 @8kg

garage practice

1 km row

*have rowed 1km 5 out of last 6 days which is good

3 rds
compression lifts, straight legs off p bars x 5

hanging for 30 sec

1 rd
5 pushups arms in
5 arms out
5 arms back
5 arms forward
5 diamond

Garage practice

f*ck me, the last few weeks have been a struggle

Just life getting in the way. Ah well, I am 42 with 4 kids.

1km row

handstand practice
straddle lifts head on floor
pbar handstands
leg raises

Garage session and some resolutions

Main resolution is consistency. Absolutely necessary for my handstands and for my flexibility.

I also really want to achieve a straddle planche this year which is probably the pinnacle of my goals. I actually wont be fussed if i don't on the proviso that i have put in the work. my feeling is if i give it a decent crack i can do it.

I want to aim at doing stretching and handstand practice every day with some basic strength and endurance. mornings are the obvious answer , with having a two yr old that gets up around 6.30 i think the alarm needs to go off at 5.30. 1km row, stretching for around 1/2 an hour-40 mins then mix up some strength - pullups/pushups/dips/HSPU etc

To have any chance of that working drinking most nights out of habit needs to stop. Not absolutely no drinking but drinking mid week only if there is a decent reason.

also need to be a bit more thoughtful in my training. Concentration on tightness and control. I've become lazy in some aspects , especially handstands

Here is where my planche is up to to log my progress - a long way to go

1st workout with my 'new' attitude

1km row
stretching
4 handtsand attempts
.24
0
.44
.47

6 rounds
5 top half press (head on floor) straddle/pike alternating
5 t2b

3 rds
3 x HSPU on small pbars

3 rds
10 hollow pushups
30 sec hanging





Don't know why it inserted this video but i can't work out how to delete. Its funny though, thats my handstand before training with a gymnast

Garage practice

row 1km

stretching

handstand practice - focus on being tight, kicking up, controlled.

57 sec
52 sec

really happy with this, best handstands I have done in a while, need to get consistency

hanging from bar -60sec - harder than i thought this would be

Planche practice on pbars - trying to extend knees/legs from tuck

garage practice

just struggling to exercise at the moment, so it was good to finally get in a session

stretching

Handstand practice on hands
handstand practice on pbars

3 rds
straddle leg raises with ankle weights x 10 with hold
5 x wall facing HSPU

3 or 4 rds
hanging leg raises on stall bars
ring support with hands turned out

more stretching

garage practice

ridiculously sore from the pullup/dip thing

3 rds
12 x straddle leg lifts with 10 sec hold
5 x HSPU facing wall

2 rds
Lsit to tuck planche x 3
t2b x 5

30 sec bar support - pulling shoulder back and down much better now

garage practice

handstand practice

HSPu on pbars against wall
vangelders with 7kg dbell 3 x 5

support hold pulling scapular back and down 30 sec x 3

stretching

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

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