Muscle Up -> Iron Cross Progression -> XR Bulgarian Dip -> Back Roll -> Half-tucked Back Lever -> Tucked Front Lever
(Somewhat similar to; http://www.youtube.com/watch?v=o1TUyGbl0Ew)
Then; [INDENT]3 Muscle Ups + 3 XR Bulgarian Dips
1 x 4 Basic Pelican Progressions
2 x 4 XR Bulgarian Push Ups
2 x 4 XR Toes-to-rings Leg Raises
2 x 10sec Straddle Back Lever
2 x 10sec Half-tuck Back Lever
3 x 6sec Tucked Planche
3 x 3 Pseudo Planche Push Ups
4 x 2 OAC Progressions
3 x 5 L-sit Lifts
3 x 3 Slow Toes-to-bar Leg Raises
1 x 6 Windshield Wipers
20min Barefoot running - Medium effort
Some work on mild Iron Cross Progressions, Plank exercises, and ankle balance
Stretching
2 x 20sec Elbow Lever
Muscle Up -> Iron Cross Progression -> XR Bulgarian Dip -> Back Roll -> Half-tucked Back Lever -> Tucked Front Lever
Then; [INDENT]2 x 8sec - Straddle Back Lever
4 x 10 Pull Ups
3 x 15sec Straddle Elbow Lever
1 x 7 Toes-to-bar Leg Raises
1 x 16 Windshield Wipers
Some work on Iron Cross Progressions, Back Raises and ankle balance
20min running - 4250m - [I]Varied tempo (sprints...
Strength / Endurance / Skill development[INDENT]6 x 1 Human Flag Progressions (Mostly 5sec holds with both feet tucked)
2 x 10sec Straddle Back Lever
2 x 2 One Armed Chin Ups Progressions
3 x 6 Toes-to-bar Leg Raises
Some work on Iron Cross Progressions
4 x 8 Pull Ups - Various heavy Pull Up types
2 x 6sec Floor L-sit
2 x 20sec Elbow Lever
2 x 20sec L-sit on Paralell Bars
Some work on Back Raises
2 x 1 Negative Straddle Back Lever
2 x 1 Negative Back Lever
2 x 10sec - Half-tuck Back Lever
Some work on side-to-side Pull Ups and close grip Pull Ups
Some work on Iron Cross Progressions, Elbow Lever and Push Ups variations
10min work on One Armed Elbow Levers
10min work on Elbow Levers
10min work on Handstands
Resultat
Har hatt en hvileperiode i det siste, men spedd på med litt arbeid for håndleddene. God fremgang for høyre arm på OAEL, klarer å holde en half-tucked OAEL i 5-7sec.
8 x 1 Human Flag Progressions
3 x 10 Pull Ups (Chins/Normal/Wide-Grip) Work on Planche Progressions
2 x 5 Toes-to-bar Leg Raises
Light work on Biceps Curlcs
2 x 15 Fingertip Push Ups
Resultat [INDENT]Rolig vedlikeholds-økt. Skummelt stor forskjell på venstre og høyre arm på Human Flag Progressions, klarer nesten ingenting når venstre er den nederste a...
10min work on Handstands
Some work on Tucked Planche, Pseudo Planche Push Ups and Wrist Push Ups
1 x 40sec Elbow Lever
Resultat [INDENT]Tenker jeg tar styrking av håndledd litt mer seriøst fremover, har hatt smerten i venstre arm som er beskrevet her, tilnærmet hver gang jeg har trent...
Some light work on Human Flag Progressions
Some work on Tucked Planche Push
3 x 10 Pull Ups (Chins/Normal/Wide-Grip) Work on Planche Progressions
Light work on Biceps Curlcs
2 x 10 Fingertip Push Ups
4 x 3 Assiste...
3 x 4 x 70kg - Deadlifts
3 x 3 XR Muscle Ups
Some work on Iron Cross Progressions, XR Flys, XR Pseudo Planche Push Ups,
2 x 4 Toes-to-bar Leg Raises
2 x 3 L-sit Pull Ups
Some light complimentary exercises
Resultat [INDENT]Har trent litt mer i det siste enn det jeg har loggført, men bare små økter med Ha...
4 x 5 x 65kg - Squats
Work on XR Backlevers, XR Muscle Ups, Iron Cross progressions, XR Flys and XR PPP
2 x 4 Toes-to-bar Leg Raises
Some light complimentary exercises
3 x 1 attempts at freestanding handstand (by edging away from wall)
3 x 15reps HS Wall Runs
2 x 3 HeSPU
3 x 5 Press to Headstand
10min work on Elbow Levers
Some work on Reverse Bridge Wall Walks
Kommentér