SEssion 106

3 rds
static hold with pointed toeas 30 sec then 30 flutter kicks
reverse lifts x 10 pronated then 10 supinated, marty sitting on my legs
30 side crunches each side

3 rds
press to handstand off plates, shithouse- so tight
tuck planche max effort x 3 , tuck hold in between
straddle walks
30 sec handstand

press sequence x 1

3 x 3 muscleups

session 105

3 rds
5 knee raises, 5 t2b, 5 windscreen wipers, 5 flutters - 3rd round was a joke
weighted hip raise with 10kg plate x 10 with hold
side raises with stick x 7/5/5 - ouch

3 rds
handstand walking 10 metres backwards and forwards - much better than last class
30 sec handstand

3rds
pbar tuck planche  max effort x 3
3 way ring slide outs
straight leg straddle walks

good class, certainly felt better than last time

session 104

back after doing zero for 2 weeks. stitches out yesterday thank god

3 rounds
5 hollow slide out pushups with 30 sec hollow hold - easy
weighted pike heel raises with hold - hard
side support, lower hips then extend heel - brutal

3 rds
7 x L pullups - made all sets but smoked me
7 x HSPU - was completely wrecked by the end of this

100 ft handtsand walk - shithouse, was wrecked by this stage

don't know whether its because i'm 42 or not enough volume and consistency in my training but i just cant recover quickly

session 103

so wrecked going in it wasnt funny, so just happy to get through today

planche leans from handstand
front lever to back lever x 3 with 4 lever swings
pbar straddle planche to l sit
lsit to headstand and back on p bars
press to handstand straddle off pipe

SEssion 102

good session

3 rds
12 x straddle v snaps
6 x top half press against wall on dumbells
30 sec handstand

3rds
straddle press handstand on pipe thing - got some good ones
planche leans on pipe bringing knees back and forth x 5
hspu on pbar x 6

not sure if i missed anything but once again a pretty hard session

Session 101

tweaked my adductor which is annoying

3 rds
Straddle leg lifts sitting on the ground - freaking hell I am weak at these x 30
Straddle heel raises x 10 with 10 sec hold
3 back lever - 3 front lever - 4 lever swings

3 rds
seated ring lifts x 10
handstand hold on rings
dumbell lateral raises 7kgs x 10 with 5 sec hold

2 rds
muscleup->L->skin the cat->L

Straddle planche attempts with band on hip

will be crazy sore , hard class but good to get back into ring work

session 100

wow, 100 sessions, time flies when you're having fun!

2 rds
vsnaps with hollow roll x 12
weighted heel raises into starddle and back
8 x planch leans from handstand

press to handstand pratice

pivot practice

doesnt seem like much but was a solid class

session 99

good class, feeling so much better with a solid week of training

3 rds

weird band hollow raises x 10
band superman dislocates x 10?
ghd stick twists x 15
ghd stick twists other way

3 rds
press to handstand practice
a few attempts against wedge
then a few on my own - not there yet but best attempt so far, slowly progressing

pullovers with lever swing x 3, finish with front lever

8 x HSPU

walking on plates

session 98

starting to get my mojo back

3 rds
8 x maltese lowers on box
8 x t2b followed by windscreen wipers
15 x starddle heel raises with hold

press to handstand off dumbells, progress really slow, drives me crazy but gotta keep plugging away

maltese hands back on rings 8-6-4

walking on hands over plates for a bit of fun

SEssion 96 & 97

session 96 was the second time ever i have forgotton to log. 

what a difference two weeks make, zero exercise (outside of class) an overseas trip with two much bad food, too much alcohol and not enough sleep. 

turned up to todays class feeling awful, at least i made it. determined to get things back on track

3 rds

12 x v snaps with hollow roll in between each

30 sec hollow slide out

3 rds

press to handstand off roller x 5

30 sec handstand

3 rds

muscleup-L-Basket-Back lever- front lever

forearm feels ok

pivot practice

session 95

wow coming up to 100 classes. Time flies when you're having fun!

another good class, going through a good run at the moment, i think mainly becuase my press to handstand which i struggled with for so long is finally progressing

2 rds
30 hollow rocks
20 v snaps
10 sec hold
* got through throught the first round but it destroyed my, struggled big time in 2nd round and will be very sore tomorrow

15 v superman disclocates with 2.5kg?

handstand 3 attempts 43 sec, got that in one go on 3rd attempt
pbar handstand , not bad

3rds
5 x planche slide out on pipe to press to handtand on wedge
great drill which i could do but was challenging

8 x hspu

SEssion 94

surprisingly good session with a few wins. forearm still sore, so will be interesting how it pulls up. hopefully not to bad

3 rds
planche leans to handstand off big foam pipe x 5
compression lift to handstand off foam pipe *nailed one pretty nicely by the end
Compression lifts off dip bars x 12

lsit to straddle on pbars

handstands
3x pbars - good entry on 2 out of 3
3 x floor attempts
* slowed down my entry which helped alot
gave a 4th go a crack which didn't technically count in the 3 attempts but managed to crack the minute mark for the first time in a looooong time 1.03

Benji commented on how good I was at gymnastics saying that not many 40+ people can do what I do. good to be reminded of that every now and again as I can get frustrated with myself easily

Session 93

arm has improved but definitely no gripping or hanging for a few more days at least


3 rds
10 x candlestick twists
10 and weighted heel raises with 10 sec straddle hold - improving
side - top half x 10 , bottom half x 10 , both x 10

3 rds
5 kg dumbells
15 x van gelders
15 x reverse van gelders
15 x standing lateral raise

that doesn't seem like much but i dont think we did anything else. Certainly worked hard

session 92

another good class which is pleasing.

3 rds
stick with 5 kg plate
hollow x 15
superman dislocates x 10...I think?

GHD stick twists x 30


3rds
maltese negatives on boxes, x 5 - also felt much better than previous attempts
8 x lever swings - felt strong, good form


3rds
A bunch of attempts
reverse ring roll/kip things with band
went really well, got over time after time. need to work on hollow, keeping elbows in and bent to have a chance of doing this without a band

back/front lever 3 each on rings


3 attempt each
handstand on floor
Handstand on pbars
result - dont ask!

forearm very sore from ring work - ice and rest in my near future

Session 91

better session than the previous month or two

3 rds
Hollow slide out pushups  x 15
Lsit t2b x 8 - frickin hard
Weighted hell raises (3kg each leg?)

handstands 4 attempts each
ground - not sure about 30 secs i think
pbars - 1.15 i think

getting better

3 or 4 rounds - bunch of attempts at each

straddle press to handstand off floor onto wedge - went well, improving
reverse roll to kip - with band - got one! needs work though

good class

session 90

not sure why I didn't log this as it is the first tie ever

Cant remember much of what I did  but maybe because it was another average class.

have made some end of January resolutions to get me out of the rut

session 89

3 rds
10 x hollow body lifts
10 x leg ext with 10kg pate on back of legs (reverse hyper)

3 rds
7kg van gelders (feet on bench) 11,8,7
3 x pullovers into front lever with 5 bounces

3 attempts and floor handstand
3 attempts in pbar handtsand

*still shithouse, pulled off a decent handtsand on 4th attempt on each which doesn't count but just have to pull my head out of my arse and start tightening up on the entry. FFS

3 rds
top half pike press x 6

5 hspu/5 planche leans
got to get onto my fingers more, have to.

handtsand pivot training, was wrecked, so no good

SEssion 88

3 rds
rope climb in L, up and down from seated position, one rope in each hand, with 5 lever swings at bottom
10 x pushups on swiss ball

rope climbs destroyed me but pretty impressed i got through all 3rds

handstand on floor
3 best attempts totaled about 7 sec . seriously. FFS
handstand on pbars
3 best attempts - not much better

* just gotta get back to consistent entries in handstands, more discpline and control

ring sequence a few attempts
muscleup to L to reverse roll invert to back lever
* first time failing muscleups for years, due to rope climbs

handstand pivot practice

upper body smashed.again.

Session 87

went in feeling mentally fresh but a week of drinking and eating crap was probably never going to help

cant remember much of what i did

1 min floor handstand
1 min pbar handstand
1 min ring handstand

worse handstands i have done all year - pretty annoying

back lever to front lever x 3

compression lifts on rings x 8

planche work on pbars

Session 86

completely smashed by busiest week of the eyar at work so turning up was going to be the real win. struggled as expected for the first half but actually did a few good things towards the end. glad i made the effort


3 rds
3straddle pull throughs/3 t2b
2/2
1/1

10 x double ext with small plate (5kg?) - hard

10 each side oblique bends off padded box

30 sec ring handstand
1 min pbar handtsand (got to 45 sec on on attempt

3 rds - did pretty well at this
press sequence
1 x straddle
2 x pike
2 x planche leans
2 x hspu

lever sequence - also did well at this
back to front x3