Current training – November 2011

There’s been nowt but tumbleweeds around here recently. I’ve got a few posts lined up so shall change that over the next couple of weeks. I attended a MovNat worksho this weekend and will have a write up soon (it was amazing btw)

I’ve added some of the stuff I learned at the workshop and also integrated exercises from Building the Gymnastic Body. More change!

I’ve not really written anything about warm ups in a while. I do the same thing each time, using a combination of stuff from Gymnastic Bodies, Ido Portal and also Becoming Bulletproof.

It all goes like this.

Warm up
A1: Foam roll thoracic spine
B1: Wrist routine
C1: Ido’s shoulder routine
D1: Rocks
E1: Spiderman crawl

Monday
A1: Back lever (adv tuck) – 6 x 8sec
A2: Straddle L (bent, low) – 6 x 7sec
B1: Ring dip – 3 x 3-5
B2: Front lever rows – 3 x 3-5
C1: One leg hip thrust – 3 x >10
D1: Curl Ups – 2 x 3-5

6 rounds of A1-A2, 3 rounds of B1-B2, then C1, then D1

Wednesday
A1: Back lever (adv tuck) – 6 x 8sec
A2: Straddle L (bent, low) – 6 x 7sec
B1: Front lever pulls – 3 x 3-5
C1: MovNat style combo

6 rounds of A1-A2, then B1, then C1 (the exercises in the combo will vary)

Friday
A1: Back lever (adv tuck) – 5 x 8sec
A2: Straddle L (bent, low) – 5 x 7sec
B1: One arm push up progressions R/L – 3 x 3-5
B2: L-pull ups – 3 x 3-5
B3: Band pull aparts – 3 x 8-12
C1: Half GHR – 3 x 3-5

6 rounds of A1-A2, 3 rounds of B1-B3, then C1

Saturday/Sunday (maybe)
Run/MovNat/parkour

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s