Pullin' on Monday

Friday I missed my pull up session at the Y (just wasn't up for it), but was feeling good going into this evening. Had the goal to get in some front levers, but....

*Strict legged raises for 12

*Front lever tucks to single leg extension for 3 per side

*Strict pulls for 10

*Korean dips controlled for 6

*Attempt (poor) at front lever for 3, switched back to the tucks with 2 single legs per

*Strict pulls for 6

*Seated waiter's press w/45 lb plate for 6 per x 2 sets

*L-sit pulls for 2 sets of 8

*Participation in body weight class for 1 hour

Sunnyday

Strong day w/Ralph and Rocco at the local locale. Session -

*3 sets 32 kg TGU warm up

*Double snatch pulled to rack w/16 kgs for 10

*Bulgarian bag (Bb) swings - centerline 10 halo's 10 per Nage-wazas 6 per - second set staggered between double snatches - 15 center - 15 halo's per - 10 nage's per

*Dble snatch pulled to rack w/24 kgs - staggered sets of 6, 8, 4 (one set of 20 kg for 8)

*3 sets single 32 kg snatch (no rack) 8, 8, 6

*See-saw presses - 24 kg 6 per side

*Bottom Up 16 kg see-saw presses - 6 per

*Bottom up 20 kg windmills (c&p between each) for 3 per side - 2 sets

*half a dozen or so attempts at extended the elbows from straddled planche' hold (gettin' closer :)

Need to see if I can record goal attempts this week....

Shazam

Had great energy for Monday night's session at the Y prior to the bodyweight strength and conditioning class. Maybe the couple of late cancellations, good massage, strong energy from 4:00 client, or coming off Sunday's 40 kg get ups; but the session went:

*warm up on roller for @ 5 minutes

*12 nice and tight straight legged raises to bar - into 'treed' wide pulls for 12 - into 8 knee tucks to shoulder.

*18 lb 'body bar' lateral raises rotated into palm up 'crosses' for hold x 12

*2nd set straight legs for 10 into 8 pulls into 6 tucks

*BUP w/45 lb plate - one clean into 4 strict presses on R - 2 + 1 (rest in between) on L

*Fully tucked front lever pulls for 10

*10 - 45 lb plate waiter's press (strict no flexion hip/knee) both L & R

*L-sit pulls for 8

*6 - 45 lb waiter's press L & R

*L-sit pulls for 6

*3 Windmills w/45 L & R

*Participation in 50 BWSC with pistols, straddles, pikes, squats, alligator walks, SLD's, etc....

Tempo Sunday

Gorgeous morning to be at the beach. The usually 'hospital' spot was the venue for the following:

*2 x per - 32 kg TGU's

*2 x per - 40 kg TGU's

*swings w/40 kg 10 per for singles 10 center

*Bear walks w/32 for 8 per side into dble cleans for 6

*Dble C & P w/24 kg for 5

*Dble Strict press w/24 kg for 4

*Bears for 6 into dbl cleans for 4 - 32's

*Dbl 24 C & P for 3 - Strict press for 3

*3rd set Bears for 6 per (no cleans)

*Dble 24 C & P for 3 - Strict for 2

*Goblet squats w/40 kg - 3 sets of 5

*L-sit to tucks to straddle to planche' (4 attempts, all w/strong holds - still no push away tho)

Few days left to produce some goals...

Y Mondays

Back to the Y a bit early for BYOB (bring your own body) - bodyweight strength and conditioning, gave me about 40 minutes to put a session together. After rolling out on the foam roller for a wake up to the body, the session went:

*Zerchers - 4 sets on the smith rack (no rack avail.) @ 135 lbs for 8, 7, 6, and 10

*Bottoms Up Sots Press w/25 lb iron grip plate 3 sets of 5 per side (3rd set clean before each)

*Pistol squats w/45 lb plate 2 sets of 2 per

Participation in 50 minute body weight class w/various shuffles, pikes, burpees, spetsnaz rolls, sld's, pistols, etc.

Simple and efficient.

Hospital Sunday

Finally, after a bit of a hiatus from Sunday beach session - got back on track. Down at the 'hospitals' break near the cove, the session went:

*5 x Turkish Get Up (TGU's) per side w/32 kg

*Bear crawls w/32's for 7 per side into double cleans x 6 into push ups x 12 (2nd set same)

*Swings w/bulgarian bag x 10 into 'halo' swings each direction x 10 per for 4 sets total (staggered amongst other movement)

*one more set of 32 kg dble cleans for 5, and 1 set with 24 kg for 10

*16 lb sledgehammer scapular stabilization drill - 1 set for 5 per, 2nd for 3 per

*Flip catches w/20 kg for 8 into flip catch waiter's press for 6 per (2nd set flip for 6, flip/press for 6)

*20 kg snatches (singles) for 25 R/25 L - one switch

*L-sits, into straddle into one failed handstand and almost on 2nd - L's into straddle into planche' (short hold) for 3 x

Good day!

My version of 100's

Got a new play toy! A small bulgarian bag (BG) to try out from fellow RKC Franz! So off to the Y prior to a myo-class for some work. My version of 100's (a pun on Pilates) went like:

*Halo swings w/BG for total 100 volume (50 each direction split into sets of 5 @ 10 per)

*100 swing pullovers - 5 sets of 20

*50 pull ups combined w/50 push ups between two foam rollers

Other tidbits included:

5 sets of handstand pushups 3 of 3 reps, 2 of 2

1 strong set of BUP with 45 lb iron grip plate of 3 on R, 35 lb for 4 on L

3 sets of 5 per strict waiter's press w/45 lb plate

4 sets of 5 strict Korean dips

3 sets of 10 full (overhead lockout) frontal raises w/BG

Participation in 55 minutes myofascial release/core conditioning.

Previous days of planche' practice went well but flag needs some attention.

Sunday Monday

K...see about a quick re-cap of Sunday and Monday's session. Sunday was nice to work and try to properly perform movement while working w/Kristina and Angela from the club. After a brief warm up walk, a down and dirty DeadLift (DL) session went:

*205 lbs x 6, 255 lbs x 6, 275 lbs x 6

*Barbell (BB) Clean & Press (C&P) 40 kg x 6 for holds of 20 sec, 15 s, 12, 10, etc

*L-sit pull ups (pulls) for 10

*L-sits to V-sit straddles - 2 sets of 10

*L-sits to front tuck holds for 5, L-sits to straddle planche' for 4, L-sits to front tucked straddle holds for 4 (couple of nice ones in there for strong holds)

*Lil' playing w/the frisbees of straddles to pikes

On to Monday. After a extensively long day starting at 6 am, I was able to squeeze in some work at the Y prior to BYOB (bring your own body - bodyweight strength and conditioning class). Started out with:

*Straight legged raises to strict pull, alternating 1 for 1 til' 10

*Overhead waiter's press w/25 lb 'iron grip' plate into overhead squat 5 per side

*Front lever tuck pulls for 10

*Sots waiter's press with 25 lb plate for 5 per

*Front lever tuck pulls for 10

*Sots waiter's press with 35 lb plate 1 on L (i suck) and 4 on R (really have to work on this)

*Strict pulls for 7

*35 lb plate pistol squats for 5 per (these were nice and smooth), 2 set for 3 per

*One Handed Pulls (OHP) 2 for 2 per alternating :)~

*45 lb plate waiter's press for 2 sets of 5 per

*35 lb Bottoms Up (BU) Windmills alternating for 2 per

*Participated in hour bodyweight strength class

Definitely the 10 sec planche' hold will be first goal to achieve soon (must be this month) w/10 sec human flag to follow. Handstands on Friday's session are becoming more and more comfortable. Soon will see............

Tah dah

Ok...finally back on track trying to keep up. A July worth of remodeling (still currently in progress) caused slacking on journaling. And this is put up or shut up August on goal time.

Had a few good sessions w/nephew Larry, but no entry logs. The one thing that has progressed over the past month are O(ne) H(anded) P(ullup)'s. Strongest so far are 3 strict R, 2- L.

Onward to this evening - being able to get to the YMCA about an hour prior, gave plenty of time to 'fool' around. And the session went a lil' something like dis:

*17 Straight legged raises into side to side tick-tocks for 8 per into 9 more SLR's into 6 more tick tocks into 6 front lever tucks.

*gripping a 45 lb 'iron grip styled' plate for pistols 5 L/5 R

*the same 45 for 'Bottoms Up' style pressing 4 L/5 R

*changed the 45 to a Waiter's press for 5 L/5 R

*back to the bar for SLR's for 10, tick tocks for 4 per, into another 8 SLR's - 3 set SLR's for 6

*pistol w/45 - 3 per, third set later for 1 per

*45/waiter's press 6 per

*foam roller chest flyes (more for strectch) w/20 lb body bars - 5 count holds on bottom for 15

*intermingled various stretches and myofascial release on roller throughout session

*Halo's with 25 lb iron grip plate various directions

*Gripping 2 10 lb iron grip plates for dead straight frontal and lateral shoulder raises for 15 and 12

*Korean dips 1 set - 15, 2nd - 8, 3rd - 6

*Taught while participating in 50 minute Bodyweight strength & conditioning class (smoked 'em - heh heh)

Think the first ups for goal recording will be 10 second holds on planche' and human flag.....we shall see.