First session of 2011

This was a great workout. I haven’t had a decent session on my gymnastic rings for a while and had forgotten how much fun they are.

The main fitness goals I want to achieve this year are pistols, one arm push up and front and back levers. This workout covers most of those and more as well. It could also easily be adapted to include all four. I plan to use it as my new Wednesday session. Friday workouts will continue to be kettlebell fests.

The only other thing I want to tick off this year is 200 kettlebell snatches in ten minutes, first with the 16kg and then with the 20kg. I don’t plan to work up to that number in normal training but instead use it as an occasional test of overall fitness/conditioning. Joint mobility warm up

Pistols (to parallel, 6kg counter weight) – 3 x 3R/3L

Ring routine (pulling*) – 1,1,1,1,1

Ring routine (pushing/support)** – 1,1,1,1

8/8kg double powerclub lunge/clean – 3 x 5R/5L

8kg powerclub mill – 3 x 10R/10L

Pony clamp pinch – 2 x 5R/5L
Powergrip 200 – 2 x 5R/5L

* L pull up, inverted hang, back lever, german hang, front lever
** L-sit, support hold, shoulder stand, dip


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