garage session

row 1km

stretching

very sore, so nothing else

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

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

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

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

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

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