Workout - 12/15/2013 Variety

Warmup - mobility, jump rope, armbar

Bench Press: 45x5, 135x3, 155x3, 185x3
30x jump rope between sets

Barbell Rollout: 5, 4, 3, 2, 1
Handstand hold

Armbar 2x1

12/07/2012 - Hard

12/7/2012
YMCA

Warmup - mobility with armbar

24kg
GU: 3 x 1 with overhead carry
SQ: 2 x 5 with 10 second  hold
SW: 5 x 20
GU: 2 x 1
SQ: 8 x 10
1ASW: 4 x 10

Hip stretches, arm bar

note: felt good throughout, increased second set up GU and SQ by double last week

Workout 11/25/2012 - Variety

11/25/2012

Gymnastic warmup -

• shake out
• shoulder rom
• elbow circles
• wrist circles
• pump
• lizard
• active hip flexion - pike x 10" x 5, straddle x 10" x 5
• butterfly
• arm bar

Headstand - 2 x 20"

Handstand - 4 x comfortable holds

Frog Stand - 3 x comfortable hold

Planche Pushup - 5x

Skin the cat x 5

Back Lever - full, 1/2 right, 1/2 left, straddle, straddle

Front Lever - full (cycle legs), 1/2 right, 1/2 left, straddle

Box Pistol - 15# x 3 x 3

Hollow Body - 3x to 80% fatigue

Dead Bug - 15# KB overhead 10x

Hip flexor stretch/G. Bridges

Workout 11/21/2012 - Easy

11/21/2012

Warmup: 5 min unweighted TGU

24kg

SQ: 3x10
SW: 3x10
Plank: 30"
10 Min GU practice: 1x full, 1x (supine-1/2 kneel), 1x (supine-windmill), 1x (supine-oblique sit)
SQ: 3 x 3 w/ 10" mob at bottom
Plank: 60"
1ASW: 2 x [20kg x 10, 24kg x 10] - total 40 per arm

Workout 11/20/2012 - Variety

11/20/2012

Warmup: WFS, Halo, Pump - 5 min

Deadlift: 135x5x1, 185x5x1, 225x5,4,3,2,1

A1: Handstand Holds - 1 x 5 @ wall

A2: Pullups: 45 x 3 x 5

B1: S/L chair squat: 10 x 3 x 3

B2: Hollow body hold: 1 x 3 (hold till 80% fatigue)

Workout 11/19/2012 - Medium

11/19/2012 - Medium

5 min mobility warmup

24kg

SW 5×10

Partial get-up (supine – windmill) 5×1 continuous

1A SW 10 – 15 – 10 – 15

Partial get-up (1/2 kneel – stand) 1×5

SQ 3×10

H2H SW 5×10

notes:  today is day one of a new training program – planned on today being medium intensity and took this workout from the HKC manual since it was listed as medium.  I had to modify it down especially with the get-ups.  It called for 3 sets of 5 partial get-ups from supine to 1/2 kneel – this is much too hard for me at this point with the 24kg bell.  Felt good when finished though right wrist began “clicking” during the 1A SW set, felt fine H2H.