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

Garage training

500m row
stretching

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

Pclean and jerk
2 x 3@40kg
2 x 3@50kg

*clean and jerk felt good at 50kg, although I have to get back into it slowly. will build up to 5 x 5@50kg before moving up.

session 74

Struggle town after a big few days in hong kong

3 rds
8x straight body lifts
10 x heel raises with 10 sec hold
*cant avoid this anymore if i want to achieve a planche - gotta practice these alot

handstand practice - 55sec
FS HSPu practice - need to keep weight on finger tips

3rds
back lever/heel drives x 3
front lever chinups x 5

straddle planche in band x 5 pushups

Session 73

3 rounds
Hollow slide outs x 20 sec
heel raises with 20kg plate

handstand
total 2 mins on floor, as few attempts as possible
total 2 mins on rings

3 rds
rings front lever swings x 5
top half pike press

hand pivot practice

Garage training

clean and jerk
1 x 3@30kg
5 x 3@40kg

1st time doing clean and jerks for 18months! yikes, time flies. They felt great, forgot how much I like them. Will try and lift weight at least once a week

Was very tempted to up the weights but smartly decided to keep it light for the first session

Garage

500m row - Best effort 1.46.3

God knows how people pull sub 1.30


stretching

Session 72

woah, 1st class back in a number of weeks and it wrecked me

3 rds
front support lift opposing arm and leg for30 reps - 1st two rounds could not f*king do this at all, then for some unknown reason it clicked in the 3rd round

with

back support - 30sec

3 rds
T2B x 4
straddle pull x 4

with

Handstand facing wall - 1.00min each time

3rds
Pbars - Lsit to tuck planche x 3 , hold 2 sec each position - actually felt pretty good

with
ring sequence
hanging to invert to basket to skin the cat back to L

gonna be sore tomorrow

Garage Training

Decided to try and start doing some slow easy rows as warmup

1000m at around 2.10 pace

stretching

handstands

Garage Training

Row 500m - best effort - 1.47

Stretching

Garage Practice

Back into exercise after a couple of weeks off with footy and general soreness.

Feeling very rusty , will be good to get back into things with Marty next week

500m row 1.50

basic locomotion drills

2 rds
ab slideouts x 20sec
heel raises x 10 with 10 sec straddle hold

2rds
5 x hspu
5 x l pullups

2 rds
5 x planche leans

that was enough

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