Current workouts – September 2011

I’ve not changed a great deal from my August workouts. I still have some focus on the muscle up to strengthen the movement.

The main changes are the reintroduction of handstands (I will get there!) and adding in a run/parkour session on Saturday. I want make the most of the ok-ish weather while it lasts and time was a bit tight to squeeze it in on a Friday night.

Also, the ‘some kind of squat’ has become two pistol squat sessions.

Here it is:

Monday
A1: HS practice – 5mins
B1: False grip rows – >10
C1: Muscle up – >10 singles
D1: Transition practice (lowering in & out as far as can) – 3 x >8
E1: Pistol – 4-5 x 3-5
E2: Back lever (1/2 lay) – 4-5 x 8sec
F1: DB side lever
F2: CC head bridges – >20
F3: Back bridge – >60sec
F4: Flat foot squat – >60sec

A1, B1 then C1, 2 rounds of D1-2, 4-5 rounds of E1-2, 1 round of F1-4

Wednesday
A1: Practice handstand kick up – >30
B1: False grip rows – >10
C1: False grip pull ups – 2 x >8
C2: Dip, transition – 2 x >8
E1: Get out, run about

A1, then B1, 2 rounds of C1-2, D1 then E1

Friday
A1: HS practice – 5mins
B1: False grip hangs – 3 x >30sec
C1: False grip pull ups – 2 x >8
D1: Pistol – 4-5 x 3-5
D2: Back lever (adv tuck) – 4-5 x 12+sec
E1: Back bridge – >60sec
E2: Flat foot squat – >60sec

A1, B1, C1, 4-5 rounds of D1-2, then 1 round of E1-2

Saturday
Get out, run about
Practice basic parkour, focus on kong & speed vaults

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