Tuesday, January 4, 2011

Tuesday, January4th, 2011

At lunch time:

Walk up big hill with 34lbs in backpack
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

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

Sunday, January 2nd, 2011

Rest Day

Saturday, January 1st, 2011

HSPUx3, belly to wall
Wrist conditioning series
100 Hollow Rocks in as few sets as possible:
Fist push-upsx32

Friday, December 31st, 2011

Rest Day

Thursday, December 30th, 2010

Rest Day

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