Morning wake up

6 am morning client followed by a 2 hour gap leads to a nice time taking strength session.

A combo of TGU's with Deadlifts (DL) went like -

*24 kg TGU warm up 2 per side alternating

*102 kg DL x 5

*32 kg tgu 1 per

*122 kg DL x 5

*32 kg tgu 1 per

*132 kg DL x 3

*40 kg tgu 1 per

*152 kg DL x 1

Moved on to some 24 kg strict press combined together w/straight lateral extensions on the opposite hand (mid handle hold) w/16 lb sledgehammer (creates a nice 90 degree letter L between the two arms)

of course per side with a descending ladder 5 - 1

Good morning!

Nice Combo

Time for a full session Sunday down at the pull up bar at hospitals break near the cove. The session went:

*Straight legged raises 2 sets 10 & 8

*Combined with double 20 kg squats to press - 2 sets of 5

*L-sit pull ups for 2 sets of 8 & 6

*Combined with 20 kg snatches - 2 sets of 10 L/R

*Front lever knee tucks - 3 sets of 5

*Combined with double 20 kg strict presses - 2 sets of 5

*Staggered gripped side to side pulls 5 each side w/R closest to body 4 w/L closest

*Combined with 20 kg snatch to pull to press - 2 sets 5 & 4

*Single arm pulls 3 sets 1 per side, 2 per & 2/1(L)

*Combined with 20 kg see-saw press - 2 sets 5 & 4

*Side to side 'swipe' pulls 4 R-L 4 L-R

*Combined with 20 kg BUP - 3 per side

*Strict pulls - 2 sets of 6

*Combined with 20 kg windmills

Great session!

Ahh..Sundays

Time to play some with the 32 and 40 kg. A 40+ minute training session went:

*32 kg warm up TGU's - did 2 consecutive ups for each arm (no setting the bell at the end of the 1st)

*40 kg TGU's - alternating singles for 2 rounds

*Bottoms Up (BU) Cleans w/2 12 kg into goblet squat for 5 followed by snatches to overhead squat for 5

*40 kg swings - singles for 5 each side followed by two hands for 15

*32 kg swings - singles for 8 per followed by 10 centered

*32 kg snatches 1 set for 10 (9 on L), 2nd for 6 per

*32 kg strict press on R (failed on L)

*32 kg jerks 3 L 3 R

Bummer time got cut short due to having multiple list agenda. Always another day.....

Park Play

Full schedule at work today, but still got to practice some skills sets by taking Lia and Sam to the park.

Lia helped me out by sitting on my feet (40 lbs) and was able to pull off two pull ups.

Over to the pole for around 3 sets of two attempts of human flags per side up (right up top for 2 left up top for 2 x 3 set)

The hand rails made for 3 attempts at tucked planche's into staddle attempts. (and one strong L-sit).

Played around w/some hand over hands pulls up w/Lia on the pole. Sat into a straddled split on the ground to the top in one run and a funky legs behind (via Lia) on another. Lia did a great job at various straddle holds on the bar and is extremely close to a free standing handstand!

Terrible

Been really busy that I haven't updated the blog/journal of sessions. Did have 2 strong sessions over the memorial weekend on Friday and Sunday. From what I can recall, Friday's went a bit like:

*Hanging straight legged raises for 10 into knee tucks for 6 - 2nd set for 8 w/4 tucks - 3rd for 6 tucks

*Alternated handstands in between each turn at the bar

*Strict pulls for 10 and 6

*L-sit pulls for 6 and 6

*Korean dips - 3 sets for 8 reps

*Some lat pulldowns and t-bar rows 2 sets for 15 reps

*Myofascial release class for @ 50 minutes

Sunday -

Back at the pull up bar attached to the 'veranda' at hospitals break on the beach. Brought 2 20 kg to alternate back and forth with.

*Warm up with double presses into prying holds (stretch) for 3 reps

*Straight legged raises for 10 into tucks for 4, 2nd set for 8

*Started an ascending ladder of double clean and presses alternating w/time at the bar for reps of 3, 5, 8

*L-sit pulls for 2 sets of 6 each

*Switched to see-saw presses, 2 sets for 5 per and 8 per

*Mixed grip pulls side to side, R in front for 5 each side of bar - same for L

*Snatches for 10, 8, 6, 5, 5

*Straight legged wipers 2 sets for 5 each direction, and 3 each

*Windmills 2 sets of singles per

*Straight pulls for 2 sets of six w/chin L-R/R-L

*BU cleans to squat for hold 2 sets for 5 reps per and 3 reps per

-Nice session

Monday got a bit of a swim session in and Tuesday took off due to full schedule.

Wednesday (this morning) went:

TGU's (get ups) alternating with Deadlifts (DL)

*TGU's went for singles per side ascending with 20, 24, and 32 (x3) kg

*DL went 195 lb/6, 225 lb/5, 285 lb/4, 225/3

*4 sets of 15 planche hand positioned push ups

*practiced a few sets of L-sits to V-sits

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

A different kind of Sunday

Was all set to for a day of pulls, hanging abs, sprints, snatches and clean & jerks. Setting up by the ocean front the wind was crazy strong, and figured the others wouldn't be prepped for the climate. After contacting them and finding out their agreement, we headed back to the club for a change of pace. Nice strength session went like:

*Warm up w/foam roller

*Dbl. 16 kg presses into full extension and internal rotation (via ROTK) drawing the sternum forward for fantastic stretch/opener 2 sets - 1 for 8 reps, the 2nd for 5

*BB deadlifts (DL) -

80 kg - 8 reps

103 kg - 6 reps

112 kg - 5 reps - 2 set for 3 reps

*Alternated in-between DL, strict presses w/32 kg alternating sides for 4 sets

1 rep per, 2 per, 2 per, 1 per

*BB clean and strict press w/50 kg for 3 sets w/hold on lock out 6, 5, 3

*Alternated BB presses with BUP windmills, alternating the 20 kg 3 sets of 2 per side

*Inverted palm planks, and planche tucks

Good session!

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

Shut up & Squat

6 am is the start time on Wednesdays. But 7 was out of town and a open hour. Still wasn't quite fully awake to go cold under the bar for a 185 or 225 start, so instead went:

135 lbs x 6 for 2 sets

185 lbs x 5 for 2

225 lbs x 4 for 2

275 lbs x 3 for 2

315 lbs x 2 for 2

8 am client - time to go back to work! Perhaps more this afternoon!