At lunch time:
Walk up big hill with 34lbs in backpack
DROM
10 forward rolls
basic gymnastics warm-up
Weighted Pull-ups with #34, 4x6 (Pronated, Supinated, Pronated, Supinated)
2 sets with one minute rest of
1 Bar Muscle-up+ Pull Over and forward roll back down+ Toes to Bar+ L-hang Toes to Bar
At late night:
Weighted Ring push-up 3x10 with 50# back pack
Straddle seated on floor one arm press 3x8 each arm with 50# curl bar (did 10 the first set, but was to gassed to do for the next 2 sets)
In between one arm press sets I did 1x10 alternating single leg squats to 16' table, then 1x10 3 each leg then 2 each leg, then 1x10 alternating with 16# sandbags (8lbs each hand)
Windmill deadlifts with 8lbs sandbag overhead and 50# curl bar for the deadlift 1x10, 2x30
Tuesday, January 4, 2011
Monday, January 3rd, 2011
4x10 strict Pull-ups (Pronated C2B, Supinated C2B, Pronated, Supinated)
3 Intervals of with 1 minute rest between intervals
10 Kipping C2B
12 Alternating single leg squats to 18' box
8 Toes to Bar
1st round: 1:53
2nd round: 2:08
3rd round: 1:54
1 Set of 8 strict toes to bar after intervals
3 Intervals of with 1 minute rest between intervals
10 Kipping C2B
12 Alternating single leg squats to 18' box
8 Toes to Bar
1st round: 1:53
2nd round: 2:08
3rd round: 1:54
1 Set of 8 strict toes to bar after intervals
Saturday, January 1st, 2011
HSPUx3, belly to wall
Wrist conditioning series
100 Hollow Rocks in as few sets as possible:
50+22+11+7+10
Fist push-upsx32
Wrist conditioning series
100 Hollow Rocks in as few sets as possible:
50+22+11+7+10
Fist push-upsx32
Wednesady, December 29th, 2010
20 Minutes of Handstand Practice
3 Rounds with 1 minute rest between rounds
10 knee ups+ 10 straddle ups+ 10 L Ups+ 10 clockwise leg circles+ 10 counter clockwise leg circles
3 Rounds with 1 minute rest between rounds
10 knee ups+ 10 straddle ups+ 10 L Ups+ 10 clockwise leg circles+ 10 counter clockwise leg circles
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