October 18, 2010

101017 - Parallette L-Sit, tuck to shoulder stand(s)

Note: Very sore traps and lats next day.

101018 - Press

115# x 5 x 8 (Sets 9 & 10 fell to SH!T)

Note: Sore adductor longus? pectineus? rectus abdominus? - Rest/no squat

October 14, 2010

101011

Warm up?

3 rounds of

400m run

40ish squats

15 Swings (53#, amer.)

Squat (box) x 3

135, 185, 215, 245, 255, 275

Press x 3

45, 95, 115, 120, 125, 130

Handstand Hold: 0:50 (wall)

101012

Ring Support Holds (alt 10 forward rolls)

0:45, 0:50, 0:45, 0:40

10 rounds of:

5 Handstand Attempts

2 Muscle-ups (non kipping but not quite strict)

5 Handstand Attempts

10 Planche Push-ups

about a half an hour

10 x 30# med ball TGUs

101014

Dynamic Press @ 75# x 3 x 9

WOD

100 sets of (with a 20 kg Kettlebell):

H2H Swing (360° underhand)

Clean

Thruster

12:57 (at least 5 min faster than last time)

Ring Support holds w/ 1 min rest

1:00, 0:30, 0:25, 0:30, 0:20, 0:15

10 Min. of handstand and forward roll practice

100 Sit-ups: 3:40 (unanchored, no swing)

October 07, 2010

101006 = Rest

101007 = MetCon

Very tight calves, and upper leg region in general.

30-40 min of mobility

30-20-10

Ice Cream Makers

115# Squat Cleans

18-19 min

No gas on the Cleans... Issues...

Support holds on the rings.

October 05, 2010

4 months to 'Free' HSPU: Official training day 2!

AM

Gymnastics: Handstand Practice

After warm-up

30 minutes of handstand attempts (freestanding) in sets of 3.

Per each 3 attempts:

-if I came out 2 or more times in a forward roll, i did 1 strict muscle-up

-if I came out 2 or more times landing back on my feet, i did 5 hollow Planche type push-ups

Then 100 sit-ups

PM

4 x 400m run

1:18

1:07

1:11

1:15

total: 4:51

October 04, 2010

4 months to 'Free' HSPU: Official training day 1!

Squat (Box) 300# x 5 x 3

Press 115# x 5 x 3, 115# x 4 x 2

Swim 10 min (varied)

BW: 190#

First training day since cold. Very light headed during warm-up squats.