Hospitals on Sunday

Hospitals is the name of the surf spot where we work our Sunday sessions. Not sure if it is called 'hospitals' due to the rocks the break crashes you into, or if it is because one of the original La Jolla hospitals was located there back in the day. Anyway training went a bit like:

*3 sets alternating sides 32 kg TGU's

*20 warm up dble handed swings w/32

*15 cleans per side w/32

*Double 24 kg clean and strict press for 5 reps (clean before each press)

*Double 24 see-saw press - set for 5/per - set for 4 per

*Handstands for time

*Tuck to planche' (few attempts - no true strong hold)

*2 Sets of two hands anyhow with 24's completing each side before rest

*Gladiator presses each side for 3 reps (side plank pressing)

*Double 24 overhead squat x 2

*Bear crawls w/32's - 5 per side

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

Y Fridays

A squat run of 4 sets @ 5 reps at 225 lbs was squeezed in on Thurs., along with a couple of 20 kg Sots presses 3 per 3 sets; but Friday was able to get a strong session in with:

Dead start strict pulls, 12, 6, 5, 5, 4, 3, 3, 3

Staggered 3 sets of Zottman curls 20 lbs x 8 reps each

Staggered with hanging straight legged raises 15, 8, 4

Couple of rear delt raises utilizing '360' piece 2 sets 15 reps

Pistol squats atop of yoga block holding 45 lb plate 1 per/3 sets

Seated split/straddle strict press with 25 lb 'iron grip' plate (bup) 3 sets 4 reps/side

Participated a bit in myosfascial roller release class.

Session felt great!

More snatching

Didn't get much in on Tues. was fairly sore on Monday - so passed on playing outside of a few sets on bench press. Tues. went for some dble. 24 kg snatching - 2 sets for 5 reps followed by 3 presses. Tucked planche' to straddle extension is coming along strong - beginning to get to around 6 second steady hold mark.

Tuesday am between clients gave me a chance to:

Warm up - 10 minutes with 12 kg for overhead snatch 260 reps - 12 really wasn't extensively worth while, but provided a decent warm up.

Descending ladder of strict pull ups 8 - 1.

Tucked push ups descending 6 - 1.

Couple sets of low rows.

-Back to work!

Ah Sundays :)

Finally get to train with a little focus. Although on Friday at the park I finally got a nice full human flag for enough time to realize - wow! I've got it! only to then loose it :) Also got a nice full straddled planche' down as well - making good progress in this practice. On to Sunday:

Warm up w/10 lb sledgehammer Iaido styled halos - 10 each direction for 2 sets - 1 w/right on top - 1 w/left

16 kg snatches for two consecutive songs one at 4:37, the other at 4:17 - was able to pull 210 snatches, and felt like I could have easily continued going for more sets at 5/5 per side compared to the 10/10, but class was starting. Have to say I like the Niteworks product from Herbalife that helps with nitric oxide NO production - seems to work nicely.

Yoga class by Gloria, Eight Elements owner, was spot on. Was able to find stronger connections in engagement of thoracic/hip aka core that should translate to stronger holds for flags, handstands, planche', etc. Nice change of pace to lengthen out and clear the mind some.

Can't wait to try the 16 again for a three song set, and see what happens.

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

3's in the AM

Finally a bit of a nice session this morning after a 6 am client. Went as follows:

3 TGU's alternating sides w/32 kg

3 Windmills w/32 kg for 3 reps/side 3 sets

3 Double clean to press w/24 kg immediately followed by 3 see-saw presses for 3 sets

Strong workout within less than 40 minutes

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

Basic

Still jamming along at work, but in a bit early to grab a couple of basics -

Deads 5 reps each @ 185 - 225 - 275

Combined with incline dumbbell presses 70 lb x 5 reps 3 sets

Busy

A crazily busy week didn't allow much time for a full strong session. Some of the activity performed through the week were:

*32 kg snatches for 10 followed by 3 strict presses per side - 2 days

*24 kg see saw presses 3 sets for 5 reps

*22 strict pulls

*3 pistols per side holding 45 lb plate

*Descending 5-1 Zercher squats on smith rack with 45's each side

*Very strong straddle to planche'

*Some descent human flag holds