Gymnastics stuff and squatting

This was very similar to last Wednesday’s session.

The squats still feel great. Once life settles down I’m going to get stuck into double kettlebell front squats and up the weight.

It’s great doing some hand balancing again. I did some headstands first. They are a good way to get a feel for the correct body position before kicking up into a handstand proper.

The workout:

Warm up circuit

10mins handbalancing practice

Rings (pulling, inc IH, BL, GH, FL pull) – 1,1,1,1
Rings l-sit – 1,1,1.1

Goblet squat – 24kg x 5, 28kg x 5, 32kg x 5,5,5
7lb sledgehammer overhead lever – (7) x 5, (5) x 5,5,5

One leg hip thrust (foot elevated) – 12/12, 12/12
Towel chin – 6,6

16kg snatch – 3 x 8R/8L

Back bridge – 2 x 30sec

A mixed bag

The chins/push ups and squats/rows were done as pairs resting about a minute between each exercise.

Warm up circuit

Chin up – BW x 5, 10kg x 5,5,5
Pseudo planche push up – rest, 5,5,5

KB goblet squat – 24kg x 8,8,8
One arm row – 16kg x 8/8,8/8,8/8

One leg hip thrust (foot elevated) – 2 x 10/10

Farmers walk 24kg/24kg – 1min on/30 sec rest x 4

Gymnastics, squatting and a few other bits

Another unplanned workout last night. I just ran picked exercises as I went. The only plan was to cover a push and pull for both upper and lower body.

I turned out to be a keeper. I’ll definitely revisit this one. It covers everything I like doing and has obvious scope for progression.

The only change would be to sub plate curls for something else. I couldn’t get the moat out of them after the sledgehammer levering.

The workout:

Warm up circuit

8mins handbalancing practice

Rings (pulling, inc IH, BL, GH, FL pull) – 1,1,1,1

Bulgarian dips – 4,5

Goblet squat – 24kg x 5, 28kg x 5,5,5
7lb sledgehammer overhead lever – (7) x 4, (5) x 4,4

Bear hug good morning – 24kg x 8,8
Plate curl, 8kg – 5/5,4/4

Back bridge – 2 x 45sec

An attempt at body cleansing

I went to Budapest on a stag do this weekend. I probably undid the last few months worth of good work in the process but had a good time doing it!

Today’s workout was all about getting a sweat on to try and shake off the final few cobwebs. It ended up being a bit of a keeper, I’ll come back to it again.

Warm up circuit

Then, four rounds of:

Maxercist x 4
8kg/8kg PC double swipe x 8
8kg PC mill x 8R/8L
8kg PC hammer swing x 8R/8L 

More experimenting

I’ve not done any proper handstand work for ages (still can’t bloody hold a freestanding one!) so had a play tonight. It’s good stuff, I should do it more often.

The good morning and hip thrusts are both exercises I’ve been wanting to play with. Both are great, I know hip thrusts anyway but good mornings are new. They give a great bit of work to the hamstrings. I did them hugging a kettlebell to my chest, when fully bent at the hip it was a bugger to hold onto!

The workout:

Joint mobility

10mins hand balancing practice

Rings (pulling, inc IH, BL, GH, FL) – 1,1,1

Goblet squat – 20kg x 5, 24kg x 5, 28kg x 5,5,5

Bear hug good morning – 20kg x 6,6, 24kg x 6

One leg hip thrust (leg elevated) – 5/5, 8/8

Farmers walk, 24kg/24kg – 1min carry/30 sec rest x 3 rounds