30/6/10 – loads of good stuff

Joint mobility
16kg KB windmill – 5R/5L
Wall handstand – 2 x 30sec
16kg KB snatch – 8R/8L, 5R/5L
L-sit press to shoulderstand (tucked) – 1,1,1,1
Pull up ladders – 3 x 2,3,5
24kg KB OA jerk – 10R/10L, 8R/8L, 6R/6L
Pinch push ups – 3 x 5
One arm hang – 6,8,6,6 sec R/L

Prasara yoga – ocean flow – 2 each way

Loads of good stuff tonight. I’m loving bringing more gymnastics back into things, in my view it’s the best upper body work you can do. It can build amazing levels of strength and by it’s nature won’t compromise your strength to weight ratio.

I’m also going to start doing dedicated grip work on a regular basis again as it’s always my weak link. I’ve struggled to train my pinch grip in the past but found a description of pinch push ups the other day. They are great, you set to planks (I use identical hard back books) thin side down, pinch the sides and then do push ups. It’s bloody hard work.

The Andy is stupid and should be punished

I trained with my gripper for the first time in ages last night, got a bit over excited and picked up a few blisters. Snatches are off the menu as a result – very annoying and very unnecessary.

I went a bit Crossfit tonight as punishment for my foolishness 😉 Gymnastics to start and then a filthy metcon.

Joint mobility
16kg KB windmill – 2 x 5R/5L
16kg KB goblet squat – 2 x 5

Rings – chair sit 10sec, L-sit 6,10,10sec
Rings – 360 pull with hold at inverted, back lever, german hang and front lever – 1,1,1
L-sit press to shoulder stand (tucked) – 3,3

48kg deadlift – 10,9,8,7,6,5,4,3,2,1
Burpee – 1,2,3,4,5,6,7,8,9,10

Alternate between the deadlift and burpees.

26/6/10 – long walks, short intervals

Today was a great day. The sun was shining, we had lunch with good friends and then took a long walk along the River Thames. I love walks like this, I always discover new things about the city you live in that I would never find if not on foot. Today it was a weird and wonderful place that was a cafe, coffee house and antique market all at once.

I contrasted the long slow relaxing walk with a short and nasty powerclub workout when I got home:

Warm up: 6kg mills – 20R/20L

Then three rounds of: 8kg shield cast R/L
8kg shoulder cast R/L
8kg swipe R/L
8kg barbarian squat x 2
20 sec on, 10 sec rest = 4mins per round, no rest between rounds

At the end of the first round I thought I’d made this too easy, by minute 12 I’d changed my mind.

23/6/10 – simple is good

Joint mobility
16kg KB snatches – 2 x 10R/10L
24kg KB OA jerks – 5 x 5R/5L
20kg/24kg (deadlift x 10 + 100 paces farmers walk) x 4

There was nothing complicated about tonight’s session. An upper body pull, a big push and an evil lower body pull/carry hybrid. For the finisher I held 20kg in one hand, 24kg in the other, deadlifted the weight 10 times then carried it for 100 paces, I alternated weights each set.

A 44kg deadlift is not heavy at all but when combined with the carry it becomes a very different beast. The farmers walks are no picnic either as after 10 reps I’d already been hanging on to them for a while. I had to take a rest in the last two sets as my left hand was giving out. It’s a really great combo.

21/6/10 – short and to the point

I’ve got some new kit on the way which increase the variety I can give my workouts. My workouts have been quite long recently and the big swing sets were not working out. I’m going to do some much shorter sessions as a change pace until the new toys arrive.

Joint mobility

16kg snatch – 20,15,10,5 L/R

Then three rounds of:
8kg powerclub shield cast 10R/10L
8kg powerclub shoulder cast 10R/10L

17/6/10 – a change is as good as a rest

Joint mobility
Pull up ladder – 5 x 1,2,3
Ring push up ladder – 5 x 1,2,3
24kg KB OA jerks – 4 x 5R/5L
24kg KB alternating dead cleans x 30

I find very hard to resist a quick exercise session if I’m at home on a weekday. What was supposed to be some gentle active recovery from last night turned into a very different beast entirely.

This is the kind of thing I want to do for the next few week. I’m still moving that 24kg bell around a lot but just giving the swings a rest.