Saturday, December 25, 2010

Saturday, December 25th, 2010

walk up big hill with 40# backpack

Weighted pull-ups with 40# backpack
7 pronated
7 supinated
6 pronated, but with 32# in backpack

Toes To Bar 2x10 strict 1x12 kipping

Kipping Chest to Bar Pull-ups 3x10, used classic kip to try and restrengthen my shoulder girdle and tendons

Wall back down with backpack

then:
1 minute handstand hold with belly to wall

3x10 of wrist conditioning series:
Fingertip push-ups
First Knuckle push-ups on knees
Inward hand placement push-ups
Wrist Push-ups

Friday, December 24th, 2010

Weighted Ring Push-ups 5x10 with 40#backpack

3x10 single arm presses with old 50lbs barbell

10 knee ups
10 straddle ups
10 v-ups
10 leg circles clockwise
10 leg circles counter clockwise

Thursday, December 23rd, 2010

Rest Day

Wednesday, December 22nd, 2010

1 and half of shinny hockey. My god was I rusty, but the most fun I've had in forever.

Tuesday, December 21st, 2010

Rest Day

Monday, December 20th, 2010

Rest Day

Sunday, December 19th, 2010

Rest Day

Saturday, December 18, 2010

Saturday, December 18th, 2010

AMRAP in 5minutes
3 ring pull-ups C2B+ 6 Ring Dips+ 3 negative Muscle-ups holding false grip
Reps: 5 rounds even

L-seat 6 sets of 15 seconds L-Seat+ 30 seconds rest

Friday, December 17th, 2010

Rest Day

Thursday, December 15th, 2010

Press
95x5
115x5
140x4
I'm a greedy idiot

Power Snatch
95 from floor, below knee, mid hang, tall, tall, mid hang, below knee, floor
Felt heavy, but moved very fast. Foot hurt a bit so I stopped.

Weighted pull-up 3x6 @ 45lbs
pronated
supinated
pronated
BWx8 C2B, pronated
BWx10 C2B, supinated

3 rounds for time
20 meters of monkey bars (10 each way then turn around)+ 20 V-ups+ 30 (15 each arm) 1 pood Kettlebell swing (largest the gym had)
time: 7:21.....awful

Wednesday, December 15th, 2010

Tuesday, December 14th, 2010

Wednesday, December 15, 2010

Monday, December 13th, 2010

Gymnastics WOD
Max push-ups in 2 minutes: 71, did 45 to start
Max squats in 90 seconds: 91 (to box at parallel, hip is safe there)
Max L-Hang to bar A.K.A. leg lifts: 10 (on rings)

L-Piull-ups on rings:8+2
A hand full of MUs

Sunday, December 12th, 2010

Lots of handstands throughout the day

HSPUs strict belly to wall
5
2
3
2

21-15-9
L-Seat (reps in seconds held)+ ab wheel roll outs

Saturday, December 11th, 2010

I messed around with the old 50-55lbs bar

seated presses
2x20
Standing
1x7 each arm

later on
same thing, but 1x8 each arm
2x25 each side windmill deadlifts

5 ring MUs

Friday, December 10th, 2010

21-15-9

ring dips+ inverted hang pull-ups

5x10seconds perfect L-Seats

Sunday, December 12, 2010

Thursday, December 9nd, 2010

Warm-up
3x3 forward rolls (dizzy)
5 Free Standing handstands

Gymnastics WOD
Belly against wall perform 3minutes of super hollow handstands. Any break in form and immediately do 20 hollow rocks.
Hollow rocks: 80 or 4 breaks

then:
4-6 hours later


Uphill run
time: 5:03, actually never timed this before so I don't know if it's good. It's maybe a 1,000 meters long and completely steeeeeeep and windy uphill run.

then:

Gymnastics WOD
10 sets, resting 60-90seconds between sets of
2 strict C2B Pull-Ups
1 Pull Over and forward roll
1 Super Strict Toes To Bar

Took me awhile to get the hang of the pull over and I pinched my junk on the first 3. also I started doing 200 meter sprints in between rounds and on the 4th one I rolled my left foot extremely hard and it POPPED.Foot felt like it's broken. Happened mid sprint and it was super cold. Hoping it's just ;igaments.

Wednesday, December 8, 2010

Wednesday, December 8th, 2010

Power Snatch one on the minute for 20 minutes
95
100
105
110
115
120
125
130
135
140
145
145
150
155f
155f
140
140
155f
155 PR, FINALLY
135x5 Hang Power PR

Deadlift 1x5
365f, after 1, the leg strength wasn't there I need to do some partials from ground to knee
225x10 Stiff Legged

Weighted Pull-ups
50#x6 Pronated
35#x8 Supinated to chest
25#x10 Pronated, first 5 to chest

Weighted GHD sit-ups 3x10
25#

Tuseday, December 7th, 2010

5 Handstand attempts
5x10 second L-Seat
Some stretching and a set of ring dips

Monday, December 6th, 2010

Press 3x5
135 for 1 set and then my left shoulder started to hurt so I switched to DBs
60#DBs for 2 sets

Split Clean one on the minute for 20 minutes
150
160
170
180
190
200
205
210
215f, too slow
215f, too slow
215f, just missed it
215f, just missed it, not aggressive enough with the elbows
215f, not even close
205
205
215f
210f
185x2
185x2 Power
185x3 Power
Just Frustrating day with these

then:
Double Under Practice
26 consecutive PR
Did up to 75 with 3 or 4 sets of 10+

Sunday, December 5, 2010

Sunday, December 5th, 2010

Warm-Up
10 Pistols to box left leg
10 Pistols to box right leg
run up big hill at home

then:
5 rounds
15 box jumps 18'
10 pull-ups
time: 5:00.75, did C2B first round. Everything unbroken just really slow. Last 2 rounds were my fastest because I got into the groove of the movements, but it also hit my lungs hard.

then:
Gymnastics
Back Lever Single Leg Progression
6 Reps rotating each leg
4 same
2 same and held at bottom for 3 seconds

Hold Pole Lever Leg Lift thingys
3x5 Lower as slow as possible and try to get hips flat on the way up.

Notes: Did a 2 sets of 20 push-ups and a set of 15 ring dips in between the lever stuff. Also did a set of 20 pull-ups after the circuit to try and kip my butterfly kip back. Learned that to keep my hips flat I have to squeeeeeeeeze my buttcheeks and thrust my hips laterally "like in the deepest penetration you can"-Bill Bowerman

Saturday, December 4th, 2010

Rest Day

Literally slept all day

Friday, December 3rd, 2010

Power Snatch Max Double
135x2
140x2
145f, missed second rep, couldn't get under fast enough
145f, missed second rep, left it out in front
145f, missed second rep, same thing, just a smidgen out in front
145f, completely missed second rep, too damn tired
135x3 hang power

then:
5 rounds Untimed
20 GHD sit-ups
15 Double Unders
10 Toes 2 Bar

Notes: Mixed some back extensions in with the sit-ups because my lower back was hurting. Other than the DUs everything was unbroken. DU's were much improved though. I'm able to get consistently 3-5 in a row and the last round I only had to break them up once. I'm also able to stay in one place better and my feet don't need to tuck all the way up.

Saturday, December 4, 2010

Thursday, December 2nd, 2010

3 Rounds for time

5 Strict muscle-ups
10 Forward rolls
20 Pistols to a box
10 meters of handstand walks
time: 19:35

5 minutes of handstand practice
Notes: Worked on re-establishing hollowness in my handstand that I lost after the walks.

Wednesday, December 1, 2010

Wednesday, December 1st, 2010

Hang Power Clean from pins (to save my ailing hands from the last 2 days)
185x5 Easy Easy Easy, and good foot work

Weighted Barbell Jumps
135x5
225x5
275x5
315x5. this was kind of scary

Walk outs and rack supports
275
315
405, I can't believe a person can snatch this

Weighted Lunge
60# DBs in each hand x8
then several attempts at doing Bulgarian split squats with holding 110#DB in front rack support, but couldn't get the coordination to do more than 1 each leg before falling off the bench.

then:
Row + Run intervals
Warm-up 200 meter row then 400 meter run

workout:
500 meter row
rest 3 minutes
400 meter run
rest 3 minutes
500 meter row
rest 3 minutes
400 meter run

Times:
Rows: 1:29 (should have been 1:28, but I lamed out on the last strokes, Damper at 10), 1:35 (Damper at 8)
Runs: Have no idea, but the first 200 meters of each felt very quick

then:
GHD sit-ups
BWx32
10#x15
25#x10
Rested 1 to 2 minutes between each set

SEVERAL HOURS LATER

3x20 second L-Sits

5 minutes of Handstand Practice
Pretty consistent 10-20 second holds