Catch Up

Wow! Got extensively busy with work and have neglected blogging. Not much to the T/W/Th session. Primarily work on some deads, TGU's, and presses. Few ascending ladders on Thurs w/the 24. But Friday had a great session while killing time prior to teaching at the Y. The multi-handled pull up station makes for a good workout. The session went a bit like:

Strict pulls for max of 17 reps - way down from last week, but...(more sets)

Worked on straight legged abs into 'curl' ups into tick-tocks (oblique) 8 on the straights 12 on the curls and 6 per on the tik-toks.

My favorite ball filled with sand allowed me to hit 30 squats on top of it working various arm shoulder positions and holds on bottom and standing.

Handstand against the wall for around half a song.

Back to L-sit pulls - the inversion is getting much stronger - with a parallel facing grip. Usually knock off around 6 and begin fatiguing, knocked it up to 15 - felt great!

Bit of a break while setting up the class, hitting 3 more sets of strict pulls with full elongation in the leg/thigh with feet connected and pointed down at the floor - around 7-9 per set.

Hit some chins at the park with the 1st Lia (@17 kg) hanging on to my legs/sitting on my feet for 3 reps. Then Samuel (@16 kg) for 2 reps. Also was able to get a fair tuck to planche' off the stair rails and was fairly weak at human flag attempts.

Saturday was rocking!

Hosted a clinic for 27 primarily fitness trainers and group exercise instructors and was glad to have fitness professionals in the group. This gave the ability to put on a strong 30 minute session of goblet squats w/curls to be followed by swings to be followed by overhead press and the 'get down' lunge portion w/windmill hip load of TGU's.

Should be picking up some new clientele after this one and start working with other trainers. A lot of "A-Ha!" moments. Felt great! See if I can keep it rockin'!

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Ho-hum

Busy day and realized at the 4 o'clock hour the next clients weren't until 5. A lil' time to sneak in some odd n' ends. A circuit around that consisted of:

*Single arm olympic barbell curl x 5 each side

*Lat pulldowns

*Bent press w/O-bar

-Repeated above for two more rounds bumping the weight to additional 5 then 10 kg on curl and press

*Overhead snatch w/dble 8 kg to 'iron cross' laterals x 8 reps

*2 sets Zottman curls and tricep presses

*10 lb sledgehammer side scapular stabilization holds for 4 reps x 2 sets

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Ahh..Sundays and the beach

After guiding a small group of 3 for some training down at the ocean front, time for me and training partner Rocco. And it went a lil' like this:

Turkish Get Up's (TGU)

32 kg x 2 reps each side alternating sides

40 kg x 2 reps each side alt sides

Swings

40 kg for 5 minutes to total 100 swings - 10 per side (20 total) for each minute - remainder of minute used for recovery

Flip catch to waiter's press

20 kg alternating sides every 5 for 40 total reps

Stabilize bottoms up push ups

40 kg for 8 reps

24 kg for 5 reps to standing 5 rep snatch each side - continued to a descending ladder 4, 3, 2, 1 - same drill

Strict press

32 kg - 1 each

24 kg descending ladder of 2 sets per side for 5 reps each - 2 sets per for 3 reps each

Good day!

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Friday's at the Y

Work has been busy - which is good, but nice to get a bit of self time. Having a class at the Y means a chance to take advantage of the pull up system they have a multiple grips. Started out with:

*35 lb 'iron grip' style plate for halos - "see saw" for 4 and 8 around each direction followed by standing hamstring stretch and overhead tricep press for 15 reps

*Standard Strict Pulls for reps = 21 (bit behind last Friday) second set for 6

*Straddles on bench to straddled planche is getting stronger - 3 attempts

*Handstand for time

*Neutral Grip pull while in L sit for 12 - second set for 6

*Straddle - planche

*Handstand

*Semi inverted grip strict pull for 10 - second for 6

*Dido with above rotation

*Shoulder lateral raises to rotation (palm up) - 12 lbs - for 12 reps

*Seated waiter's press w/above mentioned 35 lb plate for 6 reps per.

Time to teach! Myofascial release with roller!

Got to go to park with kids for additional TGU's with Lia (@ 18kg) and Sam (@17kg) and presses to tree limbs :) with a few pulls on the branches :)

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Stalled til Tuesday

Haven't been able to hop on and blog. Past Friday session was fairly strong.

Pull ups went for:

22 square 1st set

17 second

6 and 6 3rd and 4th

Incline press on smith rack for 2 sets of 5 135 and 185 - then taught myofascial release class

Saturday and Sunday did a quick trip up to Montana and back -5 hours on a plane 17 hours in a car - yikes!

Monday played around with some presses - went like this:

32 kg press for 1 each side

24 kg BUP to flip catch waiters press to strict press alternating sides for 6 sets

24 kg descending ladder of strict press 5, 4, 3, 2, 1

Tuesday morning in early for work warmed up with:

24 TGU w/windmill at top for 2 sets per side

Bench 135 x 10 - 185 x 5 x 2

Vertical lifts with d-bells 30 lbs x 10 x 2

Now I know why truck drivers walk the way they do! -

Focused

Focused on doing two exercises with intent so:

20 kg BU TGU's alternating for 3 each side

Sumo stance deadlifts -

225 lbs x 4

275 lbs x 3

315 lbs x 2

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

24

Bit after 9 am, time to grab a quick session before 10. Using the 24 kg started a descending ladder of snatch to pull to strict press - 7 ended up being the start point, and alternated sides dropping one rep off each set to finish at one each side. Then practiced some pistols w/the bell alternating sides for single reps x 4.

Maybe a bit more this evening......

Flip It!

The hour break between clients turned into a 40 minute session of:

20 kg descending ladder by ones, of flip catch to waiter's press 10, 9, 8, etc - 1 per side.

70 lb dumbell incline press - descending ladder by one, 5 to 1.

Single arm barbell curls PtP style 3 each arm x 2

Back to work!

Likey Sundays

Finally a chance to team up w/a couple of workout partners for a decent session. After a bit of rolling out for warm up a 300 session was called to order. The 300 calls for:

25 Pull ups

50 Deadlifts w/135 lbs

50 Push ups (using elevated handles)

50 Bench jumps (unfortunately don't have a 2' box)

50 Hanging knee tucks to chin (substitute)

50 20 kg Clean and Press

25 Pull ups to finish

Was able to complete within 32 minutes and spent the next 30 minutes in a round robin of:

L-sits to tuck to straddle to handstand attempts between two 32 kg bells

Straddles to Planche' attempts off end of bench

Handstands for 5 push ups

Human flag attempts

Felt great! Getting closer and closer towards goals:

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Pulls

Crazy week has lead to not very strong sessions. Bit o' time before starting a myofascial release class at a local Y allowed me to take advantage of a nice pull up station they have. A descending ladder of a straight legged raise, alternating with a strict pull went 10, 7, 5, 5, 4, 4 started putting in handstands at the 3 set totaling 3 sets.

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Least it's something

Ran short on time, but still squeezed in a quick run with a 24 kg -

10 swings each arm

10 snatches each

10 clean/jerk each

no rest between switching

Steady now

Tuesday was well fatigued and didn't really do much but a few flip catches with the 24 kg x 10

and some flip catch to press x 10.

A couple of failed attempts at strict pressing the 32 kg and finishing with 3 each side of BUP with the 24 kg.

Wednesday in the middle of doing some computer/paperwork at work was practicing 32 kg get ups and finished with 7 each side.

A 32 kg press with each side - with failed attempts at a second.

Then finished with a quick descending ladder of 24 kg presses for each side - 5, 4, 3, 2, 1 without rest between 5 and 4 then around 1 minute rest and no rest between 3, 2, 1.

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW

Monday Monday

Short and sweet

Back squats -

135 lbs x 5

175 lbs x 5

225 lbs x 5

275 lbs x 5

Bench -

135 lbs x 5

155 lbs x 5

175 lbs x 5

Attempted 2 L-sits to tuck - straddle to handstand attempt and found out I was a bit sore from the weekend. Stopped the session.

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW