garage practice

Martin has returned so regular class should start again this week

3 rds
ab sequence
10 x staright leg situps
10 x hollow rocks
10 x v snaps
10 x tuck v snaps

with
10 x heel raises/10 sec straddle hold

Handwalking pivot practice. My aim is to be able to turn around on my hands in two movements. I am a long way off that but for the first time have been able to turn around on my hands

also soooo close to a parrallette hspu. Not full depth but thats ok, will worry about that we I can actually do one

this was my best attempt, not far off now

Practice at home

I have realised recently that I am no longer as good or as strong at some fairly basics things as what I thought I should be or certainly not as good as I used to be. Reason? Well simply put, I don't do them anymore!

I practice high skill stuff all the time like handstands, FS HSPu etc but hardly ever do any volume work of Pushups, HSPU, dips , Lsits etc.

Surprise surprise I'm not that good at them anymore.

So 'its time I got back into it

3 rds
10 x pushups
10 x hanging straight leg raises
5 x HSPU (wall)
10 x straddle leg lifts

will try and get some consistency at these from now on

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

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

15 mins handstand practice

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

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

10-9-8

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

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

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 min skipping (ok)

6 x 5 Planche Pushup progressions

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

max HSPU - 17

5 min skipping

10-1 HSPU
1-10 Strict Pullups

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!

21-15-9

Power clean @50kg

HSPU

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