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

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

session 85

ring to start with which is unusual and deceptively hard

3 rds
Hanging L -> invert -> basket -> skin the cat -> back to L x 3

pushups on pretty flat swiss ball x 6

Accumalte 2 mins worth of handtsands


2 rds
press sequence
2 pike, 2 starddle , 2 planche leans, 2 hspu

bar pullover into lever swing x 4

tried some presses off floor, shithouse, depressing

pbars lsit to straddle planche - small improvments

garage pratice

10-9-8-7-6-5-4-3-2-1

Pullups underhand grip
Bar dips

getting some conditioning in this now, pulled up much better than the last two times

garage practice

10 x 5
HSPU off one plate, back against wall - felt good , all unbroken

L pullups - 5 x 5

session 84

3rds

van gelders with shoulders on ball (5kg db) x 8
T2b x 8
side raises on GHD holding stick x 8 with hold -f*ck me these were hard

5 mins max handstand
1.43?
not over 2 mins but wasted the first minute or two f*cking around being all loose and wobbly.

3rds
straddle press to handstand practice up and down
8 x  lever swings

then did
pike press to handstand on plates and small pbars - much improved

garage session

10-9-8-7-6-5-4-3-2-1
Overhand strict pullups
Strict bar dips

Better than last time but still gonna be sore

stretching

session 83

ab sequence
2 rds
10 x arm lift, 10 x leg lift, 10 x both, 10 sec hold
same back
same left side
same right side


max handstand in 5 mins
2.06

Straddle press to handstand

off 45 lb plates
a few attempts that went pretty well

off 25lbs plates
a few more attemps

no doubt at all this is getting better

3rds
press sequence
straddle press to handstand, pike press, 2 planche leans, 2 hspu

tuck planche max hold
18 secs
21 secs
12 secs?

pullover to lever pull x 3

good class

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

Hammies, hips and abs smoked from last session. decided to finish off my upper body as well with this. Haven't done much volume over the last year so its good to get back into it but soreness will come


10-9-8-7-6-5-4-3-2-1
Strict overhand pullups
Strict bar dips

Session 82

Good class today , getting my mojo back

3 rds
hollow lifts x 8
straddle leg lifts x 12 with 10sec hold
stretch each rnd

5mins max handstand
2.15! finally broke 2 minute mark which is pleasing, around 40seconds better than my previous best

3 rds
straddle press to handstand - continued to improve, came off plates but still pretty hard against wedge. - this is finally looking achievable after months of frustration

bent press to handstand - average, need to start practicing this

Ring sequence x 2 - 1st one great, 2nd one a mess

musclup-Lsit-rollover-basket-back lever- front lever- skin the cat-lower to l

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

Session 81

3 rds

hollow slide out 30 sec
straddle lifts x 10 with 10sec hold on reverse hyper - ouch
compression lifts on dip bars
pullovers to front lever x 5

3 rds
straddle press to handstand off plates - finally an improvement- very happy
straddle sit on small pbars 3 or 4 max efforts
peach lifts x 10

hard session but pleased my hard work on straddle lifts and flexibility is starting to pay off

garage practice

a couple of sessions and i'm bloody sore. Not sure if its how old i am or not trainign regularly enough but i seem to get ridiculously sore often

Started GMB focused flexibility, hopefully i can have some breakthroughs


3 rds
straddle heel raises x 10 with 10 sec hold
HSPU off wall x 5

dip bar support hold - shoulders back and down
30 sec x 3

tuck planche

backward roll to support - cant do it but hopefully with some more practice will get this nailed Its a cool trick

3 x 10 pushups
3 x 5 t2B

Session 80

came in with a sore right rotator cuff and bicep tendong. physio said to rest but that was never going to happen

Good class actually

2rds
ab sequence
vsnap then straddle snap hollow rollover x 8
*got ridiculously painful by the end

straddle raises x 9 hold for 10sec - getter stronger

3 rds
pbar planche pushouts on ball x 8?
maltese lowers on blocks x 8
30 sec hold on dip bars, shoulders back

5 mins max handstand
1.34

actually pleased with this is my shoulders were completely smoked going into it

backward roll to support

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