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Saturaday 12 th of May

Today I just rode to the playground and did some HS (messed around with L-sit to HS on the dip bars.)

Finshed with a circuit 4 times through- 20 minutes done.

Body rows 21s
Close grip incline push ups 21s
Banded bulgarian split squat 21s (Both L & R with 1 black band on power jumper)

Home and did the EY Beginners sequence, nice relaxed finish.

Sunday 13th of May

I had today off just rode home and did some stretching and foam rolling- body is worn out

Monday the 14th of May

Reps of 1 up to 10 and back down (1-10-1) for dips and 90 deg JGXT rows.

I just waited the same amount of seconds for each rep range completed ie one rep rest one sec two reps rest two secs etc. After  I got to the higher reps the second count was getting pretty slow :) so You could almost double the second coutn from 10 back down to one,

I tried to stay in the contracted position(top of dip and top of row) for the rest periods on the early reps but this did not last too long. It was tough going especially the rows. Once my forearms blew out it got nasty.

I then did push ups 10-1 holding a plank position for a second count equal to the reps i.e 10 reps 10 seconds plank, 9 reps 9 secs plank etc, this was nasty also.

finished with Assisted rollouts (30kg assistence) alternated with hollow rocks (partner pushed legs down with body as stiff as possible to create the rocking) 20 reps down to 2 of each.

Short but tough.

Rode home- yoga

Tuesday the 15th of May

Today was jump day however I felt a little jaded so just did 5 rounds of this lower body circuit.

1) Standing jump to knee tuck 10 reps
2) Kb cleans 2x32s 10 reps
3) Farmer handle deadlift 10 reps 14o kg 10 reps
4) Sled drag back wards 80kg 80m

No rest between exercises, full recovery between roundS- which was about 3+ minutes I would say, I certainly was in no hurry.

Rode home 8km then yoga- I am concentrating on forward bends and back domes at present. Forward bends for the press to handstand and the backdomes to open my shoulders up for a more effective HS position.

At this stage tomorrow is looking very much like a rest day haha.

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Wednesday  9th of May

I had today off where Just messed around reinforcing skills- levers, planches.

I also skipped - 200 doubles before riding home and just warming down with some Yoga.

Thursday the 10th of May

Jump day again

• 2/1/0 drill with 2 greens / 1 green / bodyweight.

After using the blues I really felt the spring today.

I was hitting a 10ft 8" mark with bodyweight jumps (used a tape measure to be sure) at the end which I was happy with.

• I then did some 1 legged approach jumps with 1 green band -10 reps L & R

• Hamstring curl/ hip ext movement on the JGXT 10 reps supersetted with Seated band hamstring curl 10 reps (this is an awesome movement when hold it at peak tension for a second or two.)

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Sunday May 6th

Today I was a little weary so i decided to just do a circuit. i did howveer make it a little tougher with the 5kg vest on.

20 mins as many rounds a possible

A) Divebomber push ups 10 reps

B) JGXT rows (one and a half reps for each rep) 10 reps

C) Rollouts from knees (chest to floor)

D) Bulagarian split squat (one and a half reps on each rep) 10L & R

E) Valside crawls 25m

I got through 5 rounds, this was tougher than I thought, although I didnt go at a break neck pace.

Finished with  Down dogs, hip flexor mobility and Backdomes (trying to do these everyday I am seeing some good improvement now)

Rode bike home 8km

Monday 7th of May

A day of static holds. This was a good little workout that left me very sore.

Held each for max time in good form. As soon as form crashed I stopped

A 1)HS Hold (against wall) 90 sec, 80 secs, 70 sec

A2) Dip hold (held top + 2 blue bands on PJ around neck anchored to the floor- 180lb) 60,60,60

B1) Ring chin up hold 40,30,30

B2) Feet up row hold 30,30,30

Finshed with assisted rollouts form standing (assisted 25kg on cable machine)with toes to bar leg raises.

8,7,6,5,4,3,2,1 of each with minimal rest. This was nasty on the abs.

Finished with Backdomes, YWTLs for shoulder and some wrist work with the new roller I made.

Rode bike home 8km

Tuesday 8th of May

Today was just to be a mess around before a big jump session & lowerbody tomorrow- the plan was to skip 200 doubles then messing around with some HS progressions

I did the above and still felt good so decided to mess around with the old tools I have outside (prowler, sled, truck tyre etc) for 20 mins

I then ended up doing 4 rounds of a barbell complex (with 80kg) followed by a sled sprint(Yeh Yeh I know we dont use barbells at the MBG however this was a one off and felt good too ) I videod the last set of the complex. This was tough but its great to get outside and train when the weather is spot on (clear crisp days out here at the moment)

Backdomes & YWTL work

Rode the bike home.

Good day, big one tomorrow too.

Foggy

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Friday 4th of May

Today I rode to work and messed around with some HS walking with turns for 15-20 mins then had a contrast shower....... Man the water gets cold out here!!

PM Workout

Static hold rest 30 secs then strength movement

A1) JGXT  planch hold 10 secs (I am nearly there with these) 

A2) Push up 21s with 3 red bands each side on the power push up (21s= 7 bottom half reps, 7 top half 7 full reps)

B1) Half lay front lever (held a neutral grip- much easier on my shoulder) 15 secs - feet up rows on JGXT 21s (same format as above)

I alternated these for 4 sets of each couplet.

I then messed around with free standing HSPU and starting consistently getting clean reps- first time ever.

Here is a clip of one of the efforts

Finished with backdomes and downdogs again. 5 x 30 secs of each

Saturday 5th of May

Today i just did some Yoga before work for- full beginners sequence holding each pose for 20 secs. Felt good this morning.

PM Workout

Jump day again.

A) 2/1/0- two blue bands on Power jumper plus added a 5kg vest. This made a big difference.

3 x 5 reps at each band then 3 x 5 with BW (no vest)- i had some good air time once I got to BW. I was hitting the 10ft roof easy unfortunately it stopped me gauging how high I could have touched.

B) 1 Legged step downs form a 20"box (lightly brush heel on floor- no weight on bottom foot) 2 x 8 reps L &  R with 2 blue bands on Power jumper (180LB at top)

C) 2 x5 pistols L & R to 6" step with 1 x black band on Power jumper (100lb at top)

D) 1 x max reps Farmers deadlift. Today I put 85kg  on each handle (170kg /374lb total) and went for it. I got to 20 reps. (I still have more in me however i am being careful as i have only been back deadlifting for a about a month) The video of this attempt is below.

E) I finished with a max distance farmers walk with 75kg on each handle (150kg total) and got to 110m before my grip gave out.

Foggy

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Wednesday May 2nd

Another jump training day.

Today I warmed up with dead start double kettlebell snatches- 2 sets of 5 reps at each weight- 2x16, 2x20 and 2 x 24kg.

Then jumping again with the two blue bands on the power jumper.

3 sets of 5 reps on two blue bands- to 9ft 5" ceiling

2 sets of 5 reps one blue band- to 10ft basketball rim

3 sets of 5 reps with bodyweight hitting base of palm on the rim (getting a little more air each week)

Then did the following to finish

2 x 8 reps L & R steps up on to 24"box with 2 green bands on PJ (hooked both loops under one foot and then around my neck- man thisd was tough)

1x max reps deadlift with 2x74kg  (64kg kb plus 10kg weight belt)- 16 reps.

Then did the following

15 work/15 rest. Keep going as long as possible whilst still getting 10 reps of the following

1)  BW Dips- got 6 sets out before reps dropped below 10. (60 reps)

2) 90 JGXT body row- got to 6 sets again (60 reps) the 7th set I bombed out.

Finished with 

10/8/6/4/2

Chest to floor power wheel rollouts from knees/ push ups. After each set of rollouts I  hopped up on toes and did same number of reps in push ups whilst still on the wheel. Did all reps 10>>2 wihtout stopping. Nasty one.

Thursday 3rd of May

Today I just did some restorative stuff

15 minutes mobility drills

15 mins trigger point rolling

10 minutes band stretches.

Then finished with 6 x 30 secs down dogs alternated with backdomes. The domes are feeling alot more comfortable than they have felt in a long  while.

Whilst they are not perfect here is a video of one of my efforts.

Foggy

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Friday April 27th

Great jump workout today. Kept things simple.

Warmed up with 150 double unders with the heavy rope. Got this in 3 attampts which is good for me. 70 then 40 then 40 with limited rest between sets ( 30 secs )

Today I decided to go up in band strength from 2 greens to two blue bands for my vertical jumps...160lb up to 180lb of band tension. It was only 20lb increase but felt like 100lb :)

2/1/0- 2 band, 1 band ,zero bands (BW). 3 sets of 5 vertical jumps to nine and a half ft ceiling. I touched the ceiling with all my 2 band jumps which I was happy with.

When I got to bodyweight I was getting some real hang time today, felt awesome

Followed up with heavy kb deadlifts.

2 x 5 reps with 2 x 74kg bells (64kg bell +10kb weight belt drapped over it)

2x 5 reps with 2 x 74kg plus 2 blue bands on power jumper (extra 180 lb at top) this felt good.

1x 50 reps L & R foot up lunge. I got to exactly  43 on both legs (the aim was to get 50 straight) before the lactic got me, rested 20 secs then finished them off.

Great simple workout

Saturday the 28th of April

Today I mess around with some maximal static hold positions (for 15 secs) rested 60 secs then did 6 reps of a similar movement plane.

A) Half Lay front lever hold for 15 secs followed by pull ups for  6 reps 

B) JGXT  semi planche hold folled by 3 reps L- sit to handstand on parallettes.

I repeated these for 5 cycles of each.

Finshed with

5 sets of 5 ring pull ups alternated with 5 sets of 10 reps plyo pushups on a 14" dynamax ball.

Took the yoga class to cool down which was awesome.

Sunday the 29th of April

just stayed at home today (renting with a mate until we move to Brisbane) and used my 24kg bells for a complex of the following.

double snatch 6 reps

Double front squat 6 reps

double military press 6 reps

60 secs rest. 8 repeats. Good little complex.

Finished with 4 sets of 10 reps of 48kg one arm rows (2 bells in one hand). 

This workout didnt play havic with my shoulder which I am grateful for as most nights these days I am up half a dozen times trying to get comfortable with it. Hate getting old!!!!

Foggy

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I had to dash down to Brisbane again this weeks primarily to unload some equipment but its always great to catch up with the folks, it will be great to be closer to them in the near future when we move down.

I was tight for time to train the past few days so I wedged in a little backyard style workout which ended up being very cool.

Alternated  A & B with no rest between

A) Heavy resisted pushed ups (used the 3 red bands on the power push up 3) 5 x 8 reps

B) Jungle Gym pull ups 5 x 5 reps

A) Double KB front squats (2x 36kg) 8 reps

B) Hill sprint approx 80m

I repeated this second (metabolic couplet) couplet for 6 repeats.

Awesome little workout.

I filmed the last one (so form was starting to slide a little )

I finished with some backdomes and weighted pike stretching for 5 repeats (need toget this movement plane flexible for my press to handstand goal....very slow process...... especially with a crook shoulder)

Foggy

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Had a good day of training today.

I am looking forward  to getting home to re test my jump to the basketball rim.

I also came across some good progressions for press to HS here at drills and skills

http://www.drillsandskills.com/article/16

Also after doing more research belief this more is more flexibility than pure strength. Whilst a lot of strength is required if you can get your hips directly over your shoulders you have a much better chance to get this move. Looks like i am going to have to work on my pancake splits.....bugger!

Rode to work than did some heavy farmers walk which felt good this morning.

4 sets of 2 x 80 kg farmers handles 60m. (These were tough on the grip.)

Stretched out and rolled for 20 mins.

During the day i just greased the grove alternating the following.

A) explosive band pullups getting mid chest to the bar (1 x mini band for assistance) 6 reps

B) Dips 6 reps(between two 44 gallon drums)  did these explosive style with my hands leaving the drums each rep.

I got through 20 sets of each throughout the day. Each set remained explosive, I didnt seem to lose any drive with them through the day which I was happy about.

I rounded training off with some handstand walking 7 x 15 m and timed handstands. I did these as slow and deliberate as i could without actually overbalancing and having to catch it. 

I completed 5 sets of hanstands all over 30 secs. I captured this one at 40 secs. The longest i held today was close to a minute.

Foggy

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Found a little helper curled up in my trouser leg this morning when I got to work. I think he may have had a big night as he ate the bit of muesli bar I gave him then he went back to sleep! Tough life.

Training over the past week has been ok nothing outstanding due to being away at my folks in Brisbane for the majority of it.

Tuesday 10/4 

It was my last day with my folks so i just did some simple stuff

dips 6 x 20 reps

pull ups 6 x 5 reps 

Hill runs x 10 repeats

Yoga and band mobility work for half hour

Wednesday 11/4

Back in Darwin for the day before flying off to work.

Trained with the boys today

Did a tri set with 30 secs rest between- Did this 5 times through

A) Explosive kb deadlifts with bands -  3 reps with 2 x 64 kg bells 1 x mini band

B) Kettlebell snatch 2 L &R with 1x 36kg kb

C) Jumps to Basketball rim x 2-5 reps (stopped each set when I lost the pop)

We just kept rotating these until the deads stopped being snappy which ended up at the 5th set.

5 mins rest 

Then alternated the following two static positions for 5 sets of each.

A) Pullup (chin over bar hold) +20kg- 5 x 10 secs

B) Handstand (against wall) 10 sec HS- 2 arms>> 10 secs 1 arm hold L  >> 10 secs 2 arms >> 10 sec 1 arm right. Alternated which single arm hold I started with each set.

Thursday 12/4

Due to nearly 6 hours in a plane I decided just to do some mobility work with a kb then yoga then some band stretches.

Grabbed a 20kg bell and did the following in this order

Halos 10 L &R >> Get ups 3 L & R>> 10 goblet squats with hip rotations at the bottom of each rep>> windmills 5 L & R >>OH squats 3 L & R >> Sots press 3 L & R.

Did this 3 times through and it felt great. I forgot what grabbing a light kettlebell and messing around with it felt like. Usually too busy being a knucklehead and grabbing the biggest  one I can hold ;)

Friday 13/4

AM - Yoga 15 mins- messing around with backdomes / wall domes mostly

Then did static again

a) Pullup +20kg- 4 x 15 secs (up 5 secs)

b) Handstand hold 4 x 1 arm L & R for 12 secs each.(up 2 secs which was tough)

Then did some more

a) L- seat hold + 3kg on feet (ankle weight) 4 x 10 secs

b) german hang / tuck back lever 10 secs

PM- Speed  work for lower body

Did the following triset 4 times through

A) Farmers handle deadlift 3 reps. 2 x 70kg handles + red mini band.

B) Jump knee tucks 10 reps (explosive. really drive knees up to get height each rep)

C) Sled sprints 40m+ 70kgs.

Full recovery after each.

Foam roll mobility work.

Saturday 14/4

AM- Workout

Rode to work and did half hour of skills practice

L- Seat to handstand 1 reps x 4 attempts (getting these regularly now)

Toes to bar 8 reps 

Skin the cat 3 reps.

Just rotated through these.

PM - Workout

5 x 5 reps of the following

A) Valslide pike up hold as high as possible (leading up to a press to handstand ) then fall aways until in a superman position & hold as long as possible.

B) Gymnastic rings inverted hang to front lever drops (resisting the whole way)

Nothing outstanding this week but quite enjoying the gymnastic stuff.

Rode bike home and foam rolled.

Foggy

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Flew to Brisbane to be with the relatives for Easter.

I took a JGXT and a Power jumper with me and have two 36kg  kbs at my folks house. The past few days training have been done with limited tools / room however the simple workouts always end up being the best ones.

Wednesday 4th of April

Simple day of training today, the weather was beautiful so it was great to drag the kettlebells outside and do some drills.

I started by walking around the local hills for half hour with my wife Despina (there are some serioulsy steep hills around this place!) The fact that she is 32 weeks pregnant is the sole reason I can keep up with her on these walks as I am usually left eating dust.

Once we got home and since the weather was so nice I decided to do some hills sprints.

10 x hill sprints (approx 80m) - jogged half way down walked the final 30m. 

Once I finished i felt great so I decided to pull my old 36kg kbs out and mess around doing some ladders with JGXT L-seat pullups / 1 arm military press.

Military press 1x 36kg-  1/2/3/4 (L&R)

JGXT L- Seat Pull ups- 1/2/3/4

4 ladders alternating the two. 

3 x 25 sec L- seat hold on the kb.

Here is a picture of the hill out the front of my parents (not one of the bigger ones but perfect for sprints)

Thursday the 5th of April

Today the weather tunred it on again. Gotta love this place for training.

1 arm rows (2x 36kg in one arm=72kg) 4 sets of 4 reps L&R

Handstand wall runs- 4 x 25 L &R (50 total)

Front squats 4 x 5 reps (2 x 36kg bells) Paused for 2 secs at bottom of each rep

1arm 36kg snatch 3 x 5 L&R

Finisher 50 BW bulgarian split squat L & R. Had to do all 5o before leg change

L- 43 reps then 10 secs rest then 7 reps (smoking bad at 43)

R- 43 +7 also

20 mins of yoga and rolling/ trigger point work.

Here is a vid of the two bell one arm rows.

Having great fun keeping it simple and not rushing my workouts.

Foggy

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