Session 50

good class, getting my mojo back

holding onto pole
Hollow lifts
heel raises

handstand walking up plates

parrallete HSPU - feeling much better

Handstand pivots - still pretty crap

pullovers coming down in front lever

van gelders on swiss ball - hard

Practice

been pretty solid with HSPU most days.

Also have done a couple of session with the Bands pulling my hips out then stretching then some exercise for muscle memory. Definitely seems to be helping. here is before and after using the bands on the hips. Will be interesting to see if this continues to improve

 before

after

Mobility with Muzz

Went and had a mobility session with Muzz and it looks like he has helped the problem alot. Strong bands to pull out my hips before stretching is the way to go. Feel better already. Just got to do it regularly now

Also am trying to do 25 HSPU (wall) each day until I get back to some decent strength

25 knocked off today

Session 49

Pushups
3 rds
feet on swiss ball, hands on ground 1 pushup, chest slap each hand (x5)

Feet on box, hands on swiss ball x 5

these were both a killer on my core

HSPU practice on parrellets

press practice off swiss ball (terrible)

compression hip lifts off swiss ball
planche rock forwards, hands on dumbell, feet on swiss ball

I can do the elements of press to handstand but just cannot fucking put them together in reality. Annoying. Feel so unco at it

worked hard ,  going to be frickin sore tomorrow

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

Practice at Schwartz

Went into Schwartz for some extra training and I'm glad I did

handstand holds - my longest handstand on floor is about 30 seconds and longest on parrallettes is around 40 which I have done a few times and as recently as a couple of days ago.

I hit a handstand for comfortably longer than I have ever done before. Without a video or a timer there is no way I will claim a minute or longer because time goes much slower than it feels in handstands but conservatively it must have been 50 seconds

ring practice

L muscleup to L sit to headstand to straddle back lever

nailed a straddle back lever!!! so happy , first time without Martins help

What's better is some dude was roaming around taking photos and took and amazing photo of me in full back lever, will have to get a copy

Session 48

another good session although i have got to do more practice outside of class

rope climbs in L sit (one rope in each hand) get to top x 2 pullups, come back down and 2 x invert swings (bloody hard)

skill. Parrallete FS HSPU - I am CLOSE to nailing this which i will be wrapped about, just got to get a little stronger, i reckon there is weeks in it

press sequence - still having f*cking problems with these. Shouldn't be so frustrated 3 classes in to the new year but i just cant seem to get the hang of straddle press to HS. gotta keep working on flexibilty and mobility

Ring squence - not great but ok considering of the break
l sit to headstand to basket to back lever

prawn ? crawl back and front x 3 - killer on the abs

Session 47

martin smashed me today, god i am going to be sore

ab roll out (extended bridge on hands and toes)
superman with reverse grip on broomstick

hanging leg raises
knee raises
t2b

press sequence
straddle, pike, planche leans, hspu

straddle back lever
tuck planche

van geldas
dumbell shoulder things

Session 46

1st session back for the year and it was back to basics

hollow holds
handstand holds

pullovers
ring front levers

HSPU's

pretty bloody sore. hopefully a big year ahead!

p1

going to try and log my practice so i keep myself accountable to try and maintain some practice before i see marty again in the new year.

@Schwartz

Handstand practice

Pull over to front lever
HSPU against wall

parrellete handstand practice ( went well)

Kip to support , can do it but need to land with straight arms

Ring headstand practice

2 x max handtsand walk
2 x lsit rope climb

session 45

year done! what a great year training in gymnastics. I have had ups and downs during the year but as a whole i have progressed so much and more importantly have really enjoyed it.

martin smashed me today knowing i have 4 weeks until we start again

parralette sequence
pike press , planche lean, straddle press, planche lean, hspU to L

Floor sequence
3 pike/3starddle/3 placche/3 HSPU

Ring sequence
basket to kip support, tack planche. headstand, back lever

practice cartwheels for a bit of fun

max handstand walk, wanted to do the length of gym but only made 18 metres, which is my longest walk ever and in my defence i was knackered

session 44

2nd last session for the year. Elbow feeling better

handstand on parrelletes, pretty crap , need to practice these

parrallete sequence
lsit-pike press-lsit, . planche lean, straddle press , hspu back to L

12 x ring rows, shoulder back and down
max ring tuck planche

band assisted planche pushups (felt good)

hs walking on plates, got up on two thick plates, great progress

good session

Session 43

been struggling with motivation and sore elbows but always feel better after going to the session


Press sequence

2 pike/2 straddle/2 planche leans/ 2 HSPU

bar pullovers x 3

ls it to straddle planche assisted

max t planche on rings

handstand walking up onto plates, lots of fun and did quite well

2 more classes to go for the year

session 42

wasn't feeling great going on. Mentally going through a bit of a lull with traning. not progressing quickly like i used to and some of the skills are a bit of a slog at the moment. Gotta make sure i just stick with it and not get frustrated.

Parrallette handstand practice

3 rds
Pushups x 3 with feet on box and hands on swiss ball. These were effin' hard. Crossfit makes fun of swiss balls but any way you slice it , you need bloody good stability to be able to do these

coupled with planche leans x 5, feet on swiss ball and hands on parrallettes. These are improving

rest of the class was working on rings, practising reverse muscleups and front rolls. bit frustrating, should've could've done better

session 41

big strength session, absolutely wrecked

3 rds
press sequence
3 pike, 3 straddle,3 hspu

3rds
5 x planche leans on dumbells , feet on swiss ball
10 x compression lifts on swiss ball , hands on dumbell

3rds
rings, invert to back lever to front lever x 3

i think thats all we did. Smashed me

Session 40

did 2 freestanding HSPu in a row for first time ever at home a couple of days ago! so happy!

session with martin hard work

5 rds
3 bar muscleups (still having trouble linking them smoothly)
3 hspu (felt kinda weak for whatever reason)

top half straddle against wall x 3
straddle against wall max time

parrallete L to press to Handstand , still needs  alot of practice.

Managed to split my head open on the brick wall which produced alot of blood

Session 39

HSPU skill work.

ddi a bunch of reps and got one out with no assistance...nice

Rope , chin up lever things x 10

ring sequence
muscleup - L sit-  shoulder stand - back lever - basket

Max effort Tuck planche on rings

lsit, press to handstand on parralletes

slowly but surely

Session 38

a few weeks off due to outside influences....kinda annoying

Great to be back into though

3 x handstand max effort 20sec,25, 20sec - can do better but a bit out of practice

5 rds
press to handstand (straddle) x 3

flip around bar thing coming to L x 3

handstand practice on parralettes (getting better)

l to straddle on parrellets x 3
max tuck planche on rings

good session

Session 37

Great session

for the second week in a row we did mostly skill work, which was good because I came into it pretty sore

Press sequence
3 pike/3 planche leans

Press to handstand off plates (straddle)
Did these unassisted for the 1st time ever (off plates) Still need plenty of practice but wrapt nonetheless


FS HSPU
tightening up technique. Did a bunch of single reps with very little assistance. A bit more practice and i will nail these perfectly.

Bar rollover to front lever. These also looking pretty slick , front lever slowly developing

A couple of things that are standing out. Gymnastics skills take time, more than you think and you absolutely need good instruction. I simply could never have achieved the skills i have without Martin's knowledge

session 36

went into this pretty tired after moving house a couple of days before


3 rds
1 min handstand
5 x L sit to straddle on parrallettes
5 x planche lifts

Freestanding HSPU technique
was moving my head to far forward and not hollowing enough, changed head position and improved greatly

ring support swings in between attempts

backward roll to support then to handstand assisted

good session

session 35

couple weeks off with a trip overseas.

Things progressing pretty well but actually need to up the ante now that i'm getting decent skills. I have to aim for 2 x 1 hr stretching session per week rather than the 1/2 hour i am doing now. Also need to keep practicing handstand walking and get more control


3 rds
press sequence assisted
3 straddle/3 pike/3 planche/3 hspu

HS walking around square assisted
back and forth

3 rds
ring sequence
muscleup/L/roll to tuck planche(assisted) , invert to shoulder stand (assisted) , drop to basket, back lever (assisted)

3rds
rope climb
one rope in each hand from seated in L sit climb up to pullup and then do weird planche things x 5

wrecked from this session

session 34

As usual cant remember half the stuff i did


3 rds
12 x heel rises
10 x ring compression lifts

3 rds
straddle press/pike press/planche/hspu

blue band planche handstands and pushups

bar swing around things to front lever
x 3 without coming off bar

handstand pivot practice

another good session

session 33

bar sequence
1 t2B
1 pullup
1 t2b
1 C2B
1 t2B
1 bar muscleup

I was shit and unco at this and after a few attempts of f*cking up the sequence we moved on

did some core stuff , plank up an down against pole

reverse hyper straddle

1 min handtsand
2 x straddle press
2 x pike press

ring sequence
muscleup-L-shoulderstand-basket-lower

ring tuck planche with band

good session

Session 32

ab stuff

2 sets
10 x HSPU - assisted
10 x compression lifts

3 sets
3 x pike press
3 x straddle press

** finally making some progress!! happy

bar flip around thing into front lever

intro to back lever on bar

good hard session

session 31

Sore elbow so no pulling movements

wrist, forearm and elbow stretching

As susal i can hardly remember what we do, but a fair bit of planche stuff

Handstand on dumbells

ring handstand

glute/straddle activation

unexciting session but important development stuff