Monday, October 18, 2010

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

Thursday, October 14, 2010

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)

Thursday, October 7, 2010

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.

Tuesday, October 5, 2010

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

Monday, October 4, 2010

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.