private lesson with Gymnast Martin kurtz on HSPU training

3 rds
8 pushups
8 ring dips
8 pullups
8/6/4 HSPU
10 stick rollovers

Hollow rock positiom
Supermans

Kicking up with pointed toes

Tough session, lots to work on

handstand practice

Cleans

5 x 1@60kg
5 x 1@65kg
2 x 3@60kg

*cleans feeling good

10 x 3 HSPU on parraletes (to 1 abmat)

power cleans

focusing on tight setup, standing tall, chest up

4 x 5 @40kg

handstand pushups on parralettes

handstand practice

front squats

5 x5@50kg

HANDSTAND PRACTICE

10-1
STRICT PULLUPS
STRICT BAR DIPS
10 X SQUATS IN BTWN SETS

Personal training session on the clean with MUZZ

Good session, learnt alot!

jerk

5 @20kg
5 @40kg
5 @50kg
1 @60kg
1 @70kg

weighted pullups

2 x 5@10kg

clean

10 x 2@60kg

Cleans starting to feel good again, going to be sore!

7 x 5
Pullups
Bar dips

Handstand practice

clean

60kg

1-2-3-3-1

good to get back into squat cleans, little way to go yet

FRont squat

4 x 5@50kg

power clean

3 x 3 @55kg

Front squat

2 x 6@20kg
5 x 6@40kg

2 rds

5 pullups
10 x pushups
10 x squats

Power clean
5 x 5@50kg

1 x pclean & 5 x Jerk

5 x 5@50kg

Some handstand pratice interspersed

Front squat

2 x 10 @ bodyweight
2 x 6 @ 20kg
4 x 6 @ 40kg

*Ouch! been a looong time since I have done any sort of squatting, long road back starting now

2 x 10 HSPU

Nice to knock the cobwebs out!!

Power Clean and Jerk

3 x 5@40kg

3 x 1@50kg

6 x 1@60kg

5 x 2@50kg

weighted pullups
1 @24kg
1 @28kg
1 @32kg
1 @32kg

5 pullups
10 pushups
10 squats

handstand practice

1 x TGU @32kg (toe still sore dammit!)

Power clean
5 x 5 @40kg

some HSPU and some Pullups

3 rds
5 pullups
10 pushups
15 squats

handstand practice

TGU
3 @32kg

Jesus Christ, overseas business trip, busy at work then away on Noosa family holiday means no exercise, poor food choices but a fair bit of fun

Detox diet time. Lean protein, vegetables and fish oil for the next little while.

2 rounds
5 Pullups
10 pushups
5 HSPU
10 x Squats

TGU
1 @24kg
1 @28kg
1 @32kg

A few handstands

10-1

Strict pullups
Strict bar dips

TGU

10 each side @28kg

finally back into it!

500m row - 1.50

handstand parrallete practice

TGU

6 each side @32kg

felt tired an lethargic, TGU were a real grind

500m row 1.52

Power clean
3 x 5@40kg
3 x 5@50kg

HSPU on parralletes , man these are hard!

20 x pushups
5 x Muscleups

Handstand Practice

TGU
5 each side @32kg

Row 500m 1.56

Handstand practice

handstand parrallete practice

*handstands feeling really crap and awkward at the moment

TGU

5 each side @32kg

10-8-6-4-2
Strict pullups
HSPU elevated on thin green plate