Friday

Today I had two good little workouts

Workout 1

10-1 reps Alternating the follwing two exercises.

Assisted Muscle ups- Assisted with 55lb bands

Dips weighted with 30 kg

 

I was in no hurry as it was a strength workout so I took my time and got full recovery in between sets.

 After each set of assisted muscle ups I did a couple of front lever raises in the tucked position.

 

Same as below however had legs tucked instead of straight. 

 

http://youtu.be/DV3GS7zj9iQ 

 

 

After each set of dips I did push ups varying between 15-20 reps each time.

 

Workout 2 

In the afternoon I did some jumping.

 

Skipped-  to warm up then did a total of 150 double unders in as few sets as possible. It took  me approx 8 sets ( I lost count) I averaged between 20-25 each set but a couple of sets where I toed out early. Was not a break neck pace, I rested as much as I needed bewtween sets, I used it more as a warm up for my power jumper work to come.

 

 

Lifeline Power jumper - Jumps to crossbar (Approx 10 ft)

 

3 green bands- 2 sets of 5 reps 45 sec between

2 Green bands- 2 sets of 5 reps 45 sec between

1 green band- 2 sets of 5 reps 45 sec rest

Bodyweight jumps 2 sets of 5 reps.

 

I like this workout, when I get to the bodyweight jumps I can really feel the increase in my jumping. I feel like I am getting more spring in my legs each week using the power jumper

 

 

Saturday

 

Today I attempted one of the bar-barians bodyweight challenges.

 

The aim was to get 160 total reps over 6 exercises with an ascending descending rest scheme as follows.

 

HSPU >>30 secs rest >> Full BW dips>> 45 secs rest>>Pullups>>60 secs rest>>push ups>>45 secs rest>>chin ups>> bench tricep dips

 

I failed miserably with Reps as follows- 10 / 21/12 / 33 / 10 / 24 for a 110 total.

 

With a total of 110 reps I am a long way off. Being 110kg makes the bodyweight stuff a little tougher. No excuses tho, I have some work to do.

 

I am going to do this workout again this afternoon after riding home from work (8km)I am going to stop at the school playground and do the workout there, I have had some awesome little workouts here.

 

I did this mornings workout a little cold and did not feel strong at all through any of it so I will see how much difference it makes this arvo.

Stay tuned.

 

5.30pm

 

After a good ride into a stiff headwind I was warm and all set to have another crack at the 160 rep challenge.

I felt much stronger from the start second time around  and fought out 125 reps. Much happier but still a long way to go. 

HSPU- 11>> Dips 26>> Pull ups 12>> Push ups 40>> chin ups 10 >> tricep dips 26.

I love the little playground workouts so I finished with Pistols to a 6" step-- 7 Reps down to 1 L & R. I wanted to do 10-1 but started to lose form at 7 on the first round so stopped there and worked my way down.

Mucked around on the Parallel bars for a bit also.

 

 

Foggy

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Felt too tired today to do anything serious.

My elbows and shoulders are starting to ache a little from all the Gymnastic bodyweight workouts so I just decided to do a 20 rep down to 2 reps (20>>18>>16>>14>>12 etc) circuit of the following.

Bulgarian split squat (did all reps L & R) used 1 x 28kg KB held on side of leg forward
Divebomber push ups
Gltueham raises (piked more from hips for the higher reps and less for the power reps)
JJXT Feet on box rows
This ended up being a lot touger than I had planned for but I ground my way through it. I only rested long enough between each set to get enough wind for the next set, no more than 30 seconds at any time.

A great quote I came across form Helln Keller thats worth thinking about.

"When one door of happiness closes, another opens, but often we took so long at the closed door that we do not see the one that has been opened up for us”

- Helen Keller

Foggy

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Training 26 th of April

Had today off as I needed some rest, slept badly and felt like a zombie all day.

Training 27th April

Did two workouts again today as I felt a lot fresher.

9.30am

Did some foam rolling, shoulder mobility with bands and then the Beginners sequence of Eischens yoga.

Started with some skipping just to get more of a sweat up as I have been starting the gymnastic work  a little cold of late and I am starting to get some niggleing pain in my elbows and shoulders.

a) extra heavy rope 100 turns (hit the upper body more &slowed the footwork)
b) heavy rope 100 turns (got the feet moving quicker & eased the grip required required from the heavy rope.)
Rested 45 secs after each light rope set and repeated it 4 times- good solid warm up.

Then I Did some planche training progresssions this morning in a circuit format x 4

a)Reverse Planche slides on Paralletes (PL) - 15 reps
b) Psuedo planche hold knee tucks on PL- 15 Reps
c) 1 Leg bench hip extensions 15 L & R
d) plank to pseudo planch holds 6 reps (these are tough when done at the end of the circuit- shown here in the folowing vid)

http://youtu.be/PjvltzRLwpM

I finished with 60 secs worth of static holds  alternating A & B trying to achieve in as few sets as possible.

a) Tuck planche hold on PL-  3 x 20 secs
B) Flat tuck front lever hold- 3 x 20 secs

Rested 30 secs between each

a) German hang 2 x 30 secs
b) L- Seat hold 2 x 30 secs

Good solid workout hot & cold contrast shower to finish.

 4 PM Workout.

Going to do the follwing right now.

Deck of cards- will use the 2 x 28kb kettlebells for all the movements

Daimonds- front squat
Hearts- swings
Clubs- renegade rows feet up on a step
Spaded- military press
All royalty =5 Reps, aces =60 secs rest, joker=90 secs rest.

Will let you know how long this takes............


Back.... and man that was tough! Got it rolled in 27 minutes

I warmed up with some running drills- high knees, butt kicks, carioca, side shuffles and a few rounds of suicide sprints 5m>>10m>>15>>20m at three quarter pace.

I had a good sweat up and was set to go.....and BOOM , 24 swings straight up...... oooohh maaaan! with the 2 x 28kg kb this definitely had me blowing hard from the start!!

Good workout though, its awesome to be able to have a cracking workout and get it done in 27 minutes.....45 with the warmup and 3 rounds of Supine bridge / front warrior L & R  and wide leg forward flexion (30 secs each).

Hot and cold shower to finish and still felt good after two workouts that I walked away from happy.

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Diet

Just to fill you in on how I eat, I adhere to the following.

I virtually eat the same every day with a few variations which I will list.

6.30am / 7.00am (at work or 5.30am if taking a class at home)

half of Protein fuit smoothie (I make enough for two large smoothies) consisting of

Bannas / mixed wild berries (frozen) /cocoa nibs / perfect food- greens powder mix / an apple / plant protein blend-hemp,rice & pea / spinach leaves
8.30am Other half of one of my protein smoothie plus a handfulof walnuts (or whichever nut I hav handy at the time)

9.30am- Peanut tofu wrap (organic mountain wraps) with green & red capsicum and romaine lettuce or rocket

12.00  After 11am workout (usually only when away at work) Half the second prot/fruit smoothie.
Steamed- broccoli  / asparagus / zucchini

2.30pm  Another Tofu rocket wrap and a piece of fruit

5.00pm  After second workout-  Second half of second prot smoothie

7.00pm Dinner
Big bowl of mixed salad and falafel- lentils / cabbage / tomaotes / green & rep capsicum / tofu / onion / steamed broccoli / snow peas. This mix varies a litlle depending on whats fresh to put in it.

Snack- raw nuts and dates or if I have organic food bars on hand I will eat them regularly as they are very tasty.

I try and eat as fresh as possible and try my best to eat as raw as possible (which is not always possible when working away n the desert).

I do not take any other supplements besides the protein mix. I used tobe a supplement junkie but after not using them for quite a while now I really do not any difference in my training intensity. If my workout intensity drops I will have a day off or get more sleep it is that simple.

I am vegan 90% of the time with the odd feed of eggs in the mornings 1-2 times per week.
Training Monday 25 / 4

I know I said I was not going to train however I wanted to have a play with some new movements I found on an acrobatic site. Is good fun learning new stuff.

Spent an hour experimenting with  a whole range of planch / handstand and muscle up bodyweight progressions.

Once I was warm and inthe mood for something a little harder I did the following- alternated the following 3 movement  for 6-7 rounds just doing reps until the movement broke down.

A) Front lever style / assisted straight arm pulls-  similar to thishttp://youtu.be/_ur08sVYsrM

B) Psuedo planch push ups- on paralletes and with feet on wall

C) Reverse Hyperextension- pike position  leaning  over a large box, I had a power jumper around my ankles and through a large KB with one green band on. I just extended up until legs were horizontal and held it for 2-3 secs then down. Great lower back & glute exercise without having to buy a $3000 reverse hyper machine.

In the evening I just did 4 rounds of the following quick smart just to get a sweat up, was short but had me blowing

A) Skip- heavy rope (150 turns)
B) JJXT 90 deg rows 1 5 reps
C) Hand walking onFloor slides- 36-40m (6 laps of my lounge room approx 6-7 m in length)

Dusted for the day.

Foggy

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In my infinite quest for bodyweight strength mastery in particular the many progressions of gymnastic strength skills, I have at times questioned if I am too tall / heavy to be able to reach the more advanced levels. Now I am not talking about the technical side of gymnastics just the bodyweight strength that is required to conquer such exercises including muscle ups, planches and numerous hands balancing stunts.

Now I am not in any way adverse to training in the red zone, I have been doing it for 20 years. I just do not want my efforts to count for nought due to it just not being physically / structurally possible to reach these goals. 

After stumbling across these two fellows and their accomplishments it confirmed to me what I always new was possible if prepared to continue putting in the hard work.





The first fellow is Jim Holloway a world famous rock climber who at 6 ft 6 inches has been reported to be able to hold a full front lever from between 30 secs to a minute depending on which reports you read.

The second fellow is Bert Assertiri who was a old time wrestler and strongman who at 5ft 8 inches and 115kg was able to to do 3 one arm chin ups, an iron cross and hold a free one arm handstand for 10 seconds. Amazing!!

What excuse can there be after seeing this??

A couple of great quotes from Thomas Edison just to confirm things

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”

And just to rub in that its possible to get better with age have a look at this 70 year old after 12 months of gymnastic training. He was just a clean living guy who enjoyed rowing and climbing and decided to try something different. He even taught himself.

http://youtu.be/S6cYaBi8gn8

Here is my training for the weekend.

Saturday 23/4

I did a couple of small workouts today.

10am- I alternated the following 3 movements for 5 sets of 5 reps

A) Headstand on 8" paralletes press to handstand Piked my feet to the floor each rep
B) Chins to sternum with a 2 second hold
C) Natural Glutehams (feet anchored under a fire hydrant)
Good little session.

5pm
When I got home from work I watched the footy and alternated the following two

A) JJXT Muscle up (Feet on a 6" step)- sets of 6 then 8-10 rows hold top for 2-3 secs
B) One arm handstand practise- just got into a handstand against the wall and rocked from side to side holding  each rock for a 5 count pushing hard into the ground and getting light on the other hand. Each set was 3-4 rocks each side.

Not sure how many sets I did, just did a set when I felt recovered from the last one during the football- Approx 8 sets of each.

I had a hot & cold contrast shower after each workout which I believe makes a big difference to the soreness I feel.  2 minutes hot / 1 min as cold as I could which is fairly chilly out here inthe desert.

Easter Sunday 25/5
Today was a good day for training again. I got two small good quality workouts in again today

I mucked around with muscle ups and came across a cool way of assisting them which I will be using a lot more in my quest for the full muscle up. I did not have my bands with me down here but I am keen to try this one back at the gym with two lifeline pullup revolutions.

Here is a video of the assisted MU I slipped on the 6 reps and tore my hands up a little.

http://www.youtube.com/watch?v=raB5Qnvyosg&feature=youtube_gdata_player

I hope to be able to embed these videos soon, we are just having a few issues with it at present.

10am The workout ended up being 5 sets of 5 reps
A) Assisted MU
B) Parallete handstand Push up (faced the wall today and 6 inches out- its a more technically correct handstand push up as the body is much straighter

4.30 Pm

I did a version of the KB clean & press drill- 100 reps in 10 sets of 10 rep format as fast as possible with the 2 x 24kg kb. I Got the idea from MBG Founder and mentor Jon Hinds blog recently and it piqued my interest.
I was going to alternate it with 10 kips each set for a 100 reps of each but my rotators are sore form all the muscle up / chin up work of late.

Ended up getting it done in 9.30minutes and was toast after that!!- Did not really feel that great the first 2-3 sets but got warm quick and ended up smoking it. My aim was to beat the 10 mins which is normally alloted for the 15w / 15 r 100 rep cl & pr drill. I think I prefer the 10 x 10 over the 15 sec work /15 sec rest drill to get the 100 reps. I have done no extensive kb work in the past 6 months so I was very happy with that, might take tomorrow off as I am feeling a little beat up.

I will fill you in on how my diet looks in  tomorrows post.

Hope all had a good Easter and have a safe extended Easter Break.

Foggy

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Wednesday 20/4

My legs were fried form the deck of cards workout I did last night with the class. I have not been doing a lot of powewheel of late so I did all the following with the powerwheel on after the warm up.

I warmed up as per normal with  foam rolling and  trigger point ball rolling as well  as using my Lifeline Chest expander bands- shoulder inlocates / dislocates, plus a whole range of band pull aparts and mobility work. then some dynamic mobility drils then started.

1) 100metres + 100 push ups - I did these by walking 10m then doing 10 push ups  in sets of 30m+ 30m +30+ 10m (with push ups after every 10m) Had 20-30 seconds only between sets

Then I alternated the following two movements which were 10m from each other so after 5 sets of walking too and from each movement I got another 100m powerwheel walking in.

A) Powerwheel press ups- 5 sets reps of 5,5,4,4,3

B) Powerwheel 90JJXT rows- 5 sets - 10,10,10,8,8

The pressups with the PW on are an awesome exercise as you do not have to walk your feet up and down the wall each rep, its much smoother. These were done full rep style with chest touching the ground.

The JJXT rows are an awesome addition to the JJXT conventional rows as it makes it much more unstable.

That was it for today, didnt feel like doing anymore as it was stinking hot late in the afternoon. Foam rolled to finish and did some wall extension for my shoulders as I didnt have the energy for my normal backdomes (usually 3 x 30 secs.....when I remember or have the energy)

Thursday 21/4

I had to fly back to work today which is good and bad. I hate being away form the gym and my beautiful wife for so long but on the flip  side it gives me more time to progress and try new things with my training.

I ended up with a splitting headache after 6 hours sitting in a plane so I ended up just doing some Eischens Yoga. I did the beginners sequence twice through by doing each pose 30 sec on 20 secs off twice before moving to the next pose. This works well as it really allows you to feel the pose the second time.

Friday 22/4

Today was an awesome training day as I got 3 small effective workouts in.

Before each workout i did the normal mobilty / myofascial release / band pulls, inlocates etc and hip mobility

Before work 0630

Warmed up with hand walking on slides 60m to warm up the core. Its too difficult to travel with a powerwheel so i just used floor slides, these are definitely harder on your core due to the drag on the floor. I was still half asllep so 60m was fine and certianlyu woke me up.

I then alternated

6 sets of 

A) Handstand holds- facing the wall, hands about 6-8 inches from the wall, much harder with hands so close but it gets you in a much better handstand position, opens the shoulders up and gets you straighter. did the first 4 sets for 60 secs the last two 45 secs. Was tough.

B) JJXT mUscle ups with feet on a 6 inch box- got 6 reps each time then finished with 10 full rrows holding the top position for 3 secs each rep.

Good little workout to start the day.

Midmorning 10am

Alternated the following for 5 sets

A) Handstand wall runs- facing the all hands 6-8 inches from the wall. Same position as the HS holds this morning. Tried to limit my hip movements and touched my shoulder each rep for 20 L& R. These are much harder with limited movement and with hands so close to the wall. Similar to hip slaps.

B) Bar Muscle ups (kip up style)- I got two each set. Once i got the first rep the second was easy, it took me 1-2 kips to get each first rep however. After two MU's I did 5 chest to bar chins.

That was workout two- short and sweet- dome in 15-20 mins.

Workout 3 today was at 4pm

I had set myself a goal to beat my handstand walk record of 20m. I had 30metres marked out and felt good, I thought I had it in me. I got to 21m, lost my rhythm and overbalanced, very annoying. I had another shot at it 5 mins later but was already spent from all the HS work today and ended up folding my fingers under my hand and tearing them up on the concrete. 

Here is the 21m effort . I apologise for the bad video footage. You can train a monkey to get to the moon but clearly cant train a fireman to use an iphone :0

http://www.youtube.com/watch?v=nQh8lpoAUrU&feature=youtube_gdata_player

Being annoyed I did a version of the Monkey bar gymnasium's Gauntlet workout. Its a balls to the wall workout done as quick as possible and timed.

20 x double KB cleans (2 x 28kg)

30x double unders

20x millitary press 2x28kg (got 12 press then did 8 push press)

30 x double unders

20 x JJXT rows (feet on box)

30x double unders

20 x Pistols L & R (did these to a 6 inch step due to knee issues- did these 10+5+5)

30x double unders

20x kips

30 x double unders

20x divebombers

30 x double unders

Man i felt awesome doing this workout and got through in 14 mins flat. I think I have 13 mins in me, I was at the 11 min mark on the second last set of doubles but my grip was shot after the kips and  couldnt hold the rope properly and kept missing the second turn on the doubles half a dozen times. Still happy with 14 mins. Its a whole heap more efficient training in this weather over the heat and humidity of Darwin (it was 18 deg C this arvo) my recovery was so much sharper, I love training down here.

Foggy

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Monday

After 4 classes and running around all day organising  the gym I had nothing left for training which annoys me. 

I have realised that Running a gym to be successful in its growth infancy and staying on top of your training are contrasting goals at times. My physical goals at present revolve around gymanstic progressions which require technique intensive training as well as enormous strength.

Presently my bodyweight strength achievements  are as follows ( moderate in terms of relative strength for a gymnast).

I will post videos of these in  coming weeks to prove them all.

Handstand walk 20m aim is for 30m in the next 3-4 weeks

Gymanstic ring straddle back lever 15 secs aim is full lever for 15 secs 2-3 months

Pistols to a 6 " step (cant go any lower due to an old knee injury)- 20 L & R without stopping- No real aim with these

Handstand push ups- head to floor, max 12 reps, I can consistently get 8-10. I want to be able to do 15 as a max and consistently do 12 at will.

Handstand push ups on 8 inch paralletts- max I have done is 6 but not regularly. I want 8-10 as a max and 6-7  reps at will.

Muscle ups (kip up walk over elbow style) 3. I would just like to be able to do this consistently for 2-3 reps. I give myself 6 months as this will be my big stumbling point due to my chin/pulling strength not being so flash. 

These are short to mid term goals at present. Once I achieve them i will re- evaluate them. I will let you know how I approach achieving each one in coming weeks.

My long term aim is to prove (mostly to myself) that its possible to be a larger athlete (anywhere from 105-110kg....108 at present) to be a vegetarian... actually 95%  vegan with the odd feed of eggs.... and still to progress in the gymnastic style bodyweight strength progressions.

Tuesday's Training

I trained twice today, an oddity these days.

Gymnastic strength in the morning

Alternated 3 movement

L-Seat on 12" boxes to tuck planche hold to handstand- singles reps- 4-6 reps total each set

Muscle up progressions- JJXT, PB, Full MU, Straddle front lever pulls sets of 4-6 reps each set

Headstand from pike (with 6kg of ankle weights) to handstand 4 reps

Did approx 6 sets of each. About 45 mins of trainin.

I warm up the wrist and shoulders thoroughly these days due to old joints

I did the afternoon workout with the class at 5pm which was really tough.

Deck of cards- 4 movements- skips x10 per card / sit throughs  L& R=1 / double kb high pull / double kb lunges L&R=1

I used the 2 x 24kg kettlebells for high pulls and lunges and did half the workout skipping doing doubles. I had to regress the skips due to fatigue at the halfway mark and dropped the 2x24 bells to 1 x 24 also.

Was totally shot at the conclusion as we did the full deck in approx 25 minutes so there was very little rest throughout.

Hopefully have some more videos tomorrow.

Dont forget the 60 Day challenge starts May 14th it will be even better this time around as we have learnt some good lessions form the last one.

Also we will be conducting a lifeline bands and bodyweight seminar in June which will be awesome for athletes, trainers and general trainees. Stay tuned for this.

Foggy

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Friday 15th of April

The day got away from me today as I had a million things to do, so I trained with the Freestyle Friday session at the gym. We do this most Fridays afternoons so that anyone can come on in  and practise their skills, its good fun, nothing too serious.

I Just did muscle up progressions alternated with Planche progressions. I Didnt count reps just did the movement until its form broke down.

Parallel bar assisted Muscle ups (hard to explain- one that  Jon Hinds showed me whilst over here)

Alt with

Parallete plache slides and hold (used Valslides)

Jungle Gym XT Muscle ups wityh feet on an aerobic step

Alt with

Planche pushups on parallets 

Finshed with ankle piked headstand to handstand press with 6kg of ankle weights on. This is an awesome exercise for leading up to a pike  handstand progression. 5-6 reps x3

Alt with

L-Sit chin up hang into inverted tuck.- Basically from an L- seat position hanging from a chin up bar raise the legs up to touch the bar then down to L- seat again 5-6 reps x3.

Saturday - Rest day

Took the MBG technique class plus took the activate crowd through a workout then went and had a massgae followed by taking the Yoga class. Was a good recovery day for me.

Sunday- 17th Of April

Trained with Paulio R and Steve today, had the gym to ourselves which was good.

We did a version of 5 minutes AMRAP workout. Did 2 exeercises so 10 minute time limit.

We alternated 

A) Polevaulters

B) Planche dips bewteen two 30" boxes.(extending as you rise out of the dip)

Alternated these for as many reps as possible in 10 mintes (AMRAP 5+5)

Got 38 Of the dips and 28 Polevaulters- Not outstanding

Then we did the same with 

A) Divebomber push ups  (on Yoga blocks) 64 reps

B) Feet up Jungle gym rows 64 reps

Felt better on these.

We finshed with an awesome jumping drill.

It was 3 minutes of jumping with two green bands on the lifeline power junper, 3 minutes with one green band then 3 minutes bodyweight.

With the bands on we jumped Ugo I go style in sets of 5 reps touching a 9.5 ft ceiling. We hit 30 reps for the first and second 3 mintes sets.

With our bodyweight we jumped to a basketball rim sets of 3 for a total of 18 reps. These Power jumpers are awesome jumping tools. In 3-4 weeks with the green bands I have increased my vertical jump from just being able to touch my fingers to a basketball rim to now  hitting my mid palm on it.  Approx 4-6 inch increase.

Here is bad explanation of how the jumping went and the last jump at the rim.

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Wednesday 13/4

Last night I trained with the class at 6pm after taking the Yoga class. I seem to feel more spark after the Yoga class. I felt sluggish all day and was going to take a rest however I felt nice and mobile after the hour of Yoga.

The class was 3 x 25 reps  (three rounds circuit style) of the following Dbl KB snatch / chinups / 30 "box jumps (which I subed for dbl kb front squats due a suspect knee)

A) Double Snatch- 2x 24kg kb- Rnd 1 - 13 +12 reps (i.e 13 reps + 30 secs rest then 12) , rnd 2- 15 + 10, rnd 3-  10+5+5+5.

B) Chins- rnd 1 - 10+10+5, rnd 2-10+5+5+5, rnd 3- 8+7+5+5.

C) Dbl Front squat 2 x 24 kg kb- rnd 1- 15 + 10, rnd 2- 15 + 10, rnd 3 15 + 10

Felt good through the first two rounds with only 30 seconds rest here and there between sets. The third round I bonked somewhat with a couple 0f 90 sec rests. I got through in 27 minutes which is by no means outstanding but i was sure working.

I finished the workout with 50 quick smart Atomic push ups with a 10kg vest on U go I go style with good mate Paulie R.  We broke it down to 20+15 +15 only resting whilst P did his set. Great finish.

Thursday 14/4

Today was a long day taken up with domestic issue, accounting issues, and taking classes. I had no intention of anything but gymnastic technique work for training which is exactly what I did. Once  I had warmed up I actually felt pretty good and even pulled off some increased progressions which we got on  video for posting as soon as we sort the new site format.

 alternated  the following- 

A)Tuck front lever holds 30 secs(progressed to straightening 1 leg -alternating)

B) Handstand turn arouunds - learning to turn around now my HS walking is past 20m. Nearly got the hang of the turns. Getting 1 in every 3 now. Did 8-10 each set

Alternated

A) Modified Ice Creme Makers aka front lever pulls- Did these tuck style as still not strong enough to do with a straight body

B) 1 armed wall HS- Kick up with 1 hand on a 12" box other on the ground,  set myself in position and then took the  box  supported arm away. These are tough for me at 110kg. Getting 5- 10 seconds regularly each arm now. Long way off being unassisted though.

C) Gluteham raise with bodyweight- hook feet under a step and do 5 reps unassisted - forehead to the floor arms behind back. Slight piking at the hips but only slight.

Finished the workout with Parallel bar L- sits rotated round to a tuck planch and then from here completed a full tuck planche push up, repeat 3-5 times rotating from one to the other.

I was feeling strong with the last exercise on the PB bar  so I got the 12'boxes out and and did the same thing (L- seat to Tuck planche) except extended  from the tuck postion pressing up to a handstand. Did these single reps style one at a time resting just long enough to focus in between. Completed 6 full reps which I was very pleased with. I am far from being a gymnast and have only been at this style of training for 10 months so I am certainly happy with the progress.

Hope to have some videos soon to view. In the mean time have a look at this dude, just trains in his bedroom (at least in all his videos) and all bodyweight (with the addition of a vest)

http://www.youtube.com/watch?v=Fqqzvbh7l3Y

Foggy

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Today was a very busy day but of organinsing the finer details of runnng the busy which I will admit is not filling me with joy. I still got time to train well this arvo before the afternoon classesfor an hour.

Taking my time warming up these days as I have had some reoccuring elbow and shoulder issues with all the gymnastic work I have been doing.

Started out with rolling on a pure rubber softball which is awesome on the shoulders and thoracic area followed by banded chest expander shoulder routine to open up the shoulders.

Warmed up with some light skipping thenm did the following.

Dug out some ankle weights I had hidden away for god knows how long and did 5 sets of the following as a superset. 2.5 KG on each ankle

a) Hanging leg raises- 8 reps

b) Planche dips on PB- 8 reps

Amazing how much more difficult a little extra weight on the ankles makes it, felt great tho.

Then mucked around with with Planche slides  with the val slides, band assisted planche holds, and wall 1 armed handstands and handstand turn arounds (still trying to master turning around- nearly got it consistently now)

Getting the hang of the 1 armed handstands a little better also. At 108kg these are tough for me however I am getting 5-10 second free holds on a wall know unassisted.

Finished the session with a workout called the Gauntlet that I took from Jon Hinds. It was super tough but got thru it unscathed. I have been a little off colour witht the flu of late so I was not sure how I would go. I  got thru it in 16 minutes which i was happy with

20 x double cleans (2 x 24kg kb)

100 heavy rope turns fwd

20 x military press ( no legs) 2 x 24 kg kb

100 Heavy rope turns bwd

20x Jungle gym rows (feet on box)

100x heavy rope turns fwd

20 pistols L & R ( To a 6 inch step)

100 Heavy rope turns bwd

100m walk on the power wheel.

Nasty one.

Let me know how you mob are training.

Foggy

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