Garage Training

500m row 1.52

 3 x 5 HSPU facing wall
3 x 8 T2B

3 x 5 Ball Planche leans

Pbar handstand work

pretty wrecked from footy training

Garage training

1km row
3.55

still not getting much easier

Garage Training

500m row
1.50

beginner locomotion walks
bridge walk - 10 x bridges

handstand practice

3 x 5 HSPu facing wall
3 x 5 Ball planche leans

2 rds
10 x heel raises plus straddle

attempted pbar handstand back to L sit, didn't get it but actually a decent attempt

Garage training

Row 1km

3.56

This is the 4th time I have rowed 1km since getting my rower. Hoping to start averaging around 1km a day and eventually build it up to 10-15km per week

still finding 1km at sub 4 minutes pretty hard

garage practice

loving my garage gym.

500m row

got into some locomotion for the first time from Ido portals beginner routine

1 rd
Handstand walk
Duck walk
Bridge walk (couldn't do it so just did 10 x bridges)
Horse walk
Lizard walk
ostrich walk

just did up and back of my gym about 10 metres total

2rds
ab wheel rollouts - 1st time doing from toes
heel raises and straddle lift

handstand practice - accumulate 2 mins - average , need practice

2 rds
hspu facing wall x 5
planche ball leans x 5

Mucked around with some other stuff but was pretty wrecked

Session 71

Frickin BOOM!!!

In the last class before Marty goes to Vegas for 3 weeks to train with Cirque de soleil i pulled off two of the best moves so far in 18months of hard training. So Happy!!!!

1st up Marty was confident i could get a legit straddle back lever if i attempted it fresh.


Took a few goes but here it is. Could maybe be a centimetre or two lower but still absolutely legit

then after that worked on lsit to handstand
 got this twice, so happy, I love this move

Session 70

great session. worked on stuff that I like/am good at which was a nice change


3 rds
60sec handstand
5 x HSPU facing wall

ring sequence
m/up->lsit->rollover->lsit->basket->straddle back lever->skin the cat->rollout

did that a bunch of times and finally starting to look polished, back lever still needs work but getting there, everything else is pretty slick

headstand lever thing with shoulders on box

3rds
wide grip handstand on box
bar pullover into front lever

upper body smoked

Session 69

First session i have felt good in for a while.

cant remember much for some reason.

Tuck planche - really improving, flattenning out my back and getting my hips up
Front and back lever on rings. - nice and strong.
Peach (?) lifts, need to do lots of these
planche leans on pbars - not bad, need some practice

session 68

Just realised I missed logging last weeks session which i think is the first time ever. Moving house has taken its toll on me.

I remembered it wasn't a great session

Session 67

Sore again going in from footy training


4 rds
Pull overs x 4 into front lever - very close to holding front lever.

planche leans on dumbells

pbar squence
lsit - planche - planche lean - HSPu - felt weak

pbar - lsit to headstand - first time doing this, should be able to nail this with practice

press pratice against wall with 10 kilo plate x 8 - hard!

session 66

got fatigued quicker than usual today, lot going on with moving house , kids on holi's etc so probably not suprising.

stretching
ball compression lifts
as usual I was garbage

2rds
ab sequence
3 knee raises
3 straddle raises
3 t2b
3 windscreen wipers

3 rds
2 L pullups, 2 L pullovers into front lever

Van gelders x 5 with 8kg kb

3rds
tuck planche on rings x 3 (not great)

10 x planche leans

destroyed by the end

Session 65

back to 7am , hard to get going with the cold weather

partner stretching - awful
compression lifts off box - as usual i was shit at these, god press to handstand is frustrating
pike press x 4

3 rds
ring rollovers x 3 - got 3 in a row which is good, felt better than last time

bar pullovers into front lever x 4 - pretty good, front lever is getting slower

3rds
ring handstand holds  x 30sec
tuck planche from L x 3
did pretty well at both

good class

session 64

stretching as usual, painful as usual
Compression lifts off ball -so so
Top half press off dumbells

3 rds
press sequence off pbars
lsit to planche, 2 x handstand, 2 x planche leans, 2 x HSPU

rope climbs in L, one rope each hand, 3 pullups at top, 3 x leans at bottom

3 rds
back lever x 3
van gelders x 5 (7kg)

came in pretty wrecked and definitely walked out wrecked

Session 63

3 rds
Standard partner stretching. Painful as usual
compression lift to handstand off ball - 5 singles

3 rds
press sequence
2 x straddle/2 x pike/2 x planche/2 x HSPU

Handstand walk around mat - actually improved a bit on sideways and backwards walking, still pretty bad at it though

planche in band off pbars with 5 x pushups
lever leans

not as physically taxing is usual which was good as I'm not feeling that great

session 62

ok class, stuff that I have been struggling with I made progress, stuff that I am normally really good at I was pretty crappy.

Usual partner stretching trying to keep my back straight
straddle, left,right, middle
Pike
compression lifts on pbars and ball

3 rds
ab sequence
1 x straddle lift/3 knee tucks/3 t2b/3 windscreen wipers

some single reps of ball compression lift to handstand also pbar lsit to handstand

ring stuff
rollovers, not my best effort
lsit to handstand, also not great

session 61

this was the same day as flying back in from USA so needless to say i was tired and jetlagged, good to get it done nonetheless

band stretching and ball compression lifts

compression lift to handstand practice

3 rds
rope climbs - one rope in each hand , up and down in L 3 x straight arm swings at bottom
5 x FS HSPU with balance assistance

3 rds
Pole straight body lifts x 8
Superman pulls x 10 with 10 sec hold

with handstand pivot practice

Session 60

Flew to the USA the morning after this session so can really remember what i did but do remember that I did ring HSPU for the first time which is awesome!

I also did bar pullovers in L

cant remember much else

Session 59

amazing how virtually every class something improves even if its small

Partner straddle and pike stretch
compression lift off ball.

Last round did compression lift into handstand and nailed it!! very happy

3rds
top half pike press against wall
8 x t2B

ring sequence
rollover into handstand
*finally got my legs straighter in rollovers and press to handstand is feeling great. Timing getting much better

van gelders
Handstand pivots

Session 58

Great session! Absolutely smoked by the end of it.

partner stretching - straddle and pike - ridiculously painful
compression lifts off ball - making progress

ring sequence
lsit to handstand - finally nailed these and did a few really well

this one is not the best but not too bad either

Hang to invert to back lever assisted x 3 

gave straddle back lever a max effort- much better than last time

then did pbar sequence
3 x pike press, 3 HSPU - tired, so was pretty average

with

planche on band - tuck into straddle into pushup

practiced pivoting on hands which was crap, need to get hollow

Session 57

Spent alot of time partner stretching to see whether I could get better ROM for straddle and pike press. Didn't help much, I was still sh*t at it. So frustrating.

Partner stretching
Compression lifts off ball
ring handstands

straddle press to handstand against wall
pike press to handstand against wall

backwards roll to handstand , then practice pivot

muscle wise a really light, easy class which is not a bad thing as for weeks the sessions have smashed me.

After class I gave my complete ring sequence a go

Straight hang, L muscleup, Lsit, rollover, Lsit, handstand, basket , back lever.  Not  a bad effort, can't quite press out the handstand yet but I'm not far away and just a bit tired to nail the back lever. Will look impressive once I can get this down pat.

session 56

another good session

pbar sequence
lsit-pike press-straddle press-HSPU x 2 back to L
I am sooo bad at the back to L bit

kick up to handstand on rings.
Pretty ugly but was able to do it on my own. Caught it a bit low a couple of times and was able to press it out which is good progress. Ring HSPU is not too far away


lever chinups practice. better than last time but still not great

basket to straddle back lever. Held it for a couple of seconds in the horizontal position which is great. Need to lift my head and straighten out my back next

backroll to handstand practice. Pretty close on this , just cant quite keep my body tight enough

session 55

another great session! starting to feel strong and well conditioned

Ring handstand practice - hard to kick up!
lsit to press on pbars into 3 HSPU
6 x lsit pullups

rings - arms forward, angled side and back
lsit to straddle sit on pbars
giants with 5 kg dumbells

backward roll to handstand - started off pretty bad but got very close to nailing it by the end

Garage Practice

3 rds
Parrallete HSPU x 3 - felt weak
5 x Pullups
ab sequence

Handstand on Pbar
1 minute HS! 1st time to ever make 1 minute in a handstand

practice bent arm handstand

3 rds
compression lifts x 5
pullups x 5

SEssion 54

Better session than last week. Worked very hard and did well. Crazy sore today



ab sequence
3rds
3 knee tucks/3 strict t2B/3 windscreen wipers
*first time doing windscreen wipers and they were bloody hard!
12 x heel raises/10 sec straddle hold
8 plank raise things against pole

this whole thing destroyed me

3rds
press sequence
1 x straddle, 1 x pike/2 planche leans/2 HSPU

max handstand hold on large pbars
got up to handstand pretty well

3 rds
ring sequence
mup->lsit->rollover->support->into handstand

van gelders with 7kg
Focused on going lower with dbells

ring sequence went well, consolidated rollovers well, and my handstand is getting better

tried front lever pulls on the bar for the first time -pretty tired, so couldn't do them that well

Did I mention I am sore today!!!

Garage practice

ring practice

First time I have managed to do this. Looks so easy now that i have done it. Wasn't very easy when I couldn't do it!