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

uh oh

Forearm is f@cked

Off to the physio .

Two days on still can't grip anything without pain shooting through my arm

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

garage practice

forearm still very sore, will try ice and rest until this Wednesdays class

press to handstand progressing. its slow but progressing nonetheless

here is my effort from one year ago vs today

here is todays effort, legs straighter, feet on floor

garage session

row 500m

stretching

want to row 1km as the default but my right forearm is sore , so once again just stretching after

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