Current training – May 2012

My training at the moment involves lots of handstands, floreio fun and ropes.

The handstands are mostly against the wall but with a few free balance practices. To set up for the off wall balance I kick up facing away from the wall and then extend up. Rather than arching my back to reach the wall I bend one leg at the knee so the rest of my body can keep a straighter line.

Monday

  • Warm up – wrists, shoulders, squat, l-sit
  • A1: Band assisted tuck planche x 10sec
  • A2: German hang x 20sec
  • A3: Tuck front lever x 15sec
  • A4: Face wall HS x 20sec
  • B1: Off wall HS balance – as long as able
  • C1: QDR x >20sec
  • D1: Rotations into low bridge x 5/5
  • D2: Bridge x 30sec
  • D3: Au cortado x 12
  • E1: Rope pull up with uneven grip (alternating hand at top each set R/L) x 5
  • E2: Press HeS x 5

After warm up. 5 rounds of A1-4, 5 sets of B1, 2 sets of C1, 3 rounds of D1-D3, then 3 rounds of E1-3.

Tuesday

  • Easy run at lunch – 20mins, about 2 miles

Wednesday

  • Warm up – wrists, shoulders, squat
  • A1: Band assisted tuck planche x 10sec
  • A2: German hang x 20sec
  • A3: Tuck front lever x 15sec
  • A4: Face wall HS x 20se
  • B1: Rotations into low bridge x 5/5
  • B2: Bridge x 30sec
  • C1: Rope pull up with uneven grip (alternating hand at top each rep R/L) x 4-10
  • C2: Floreio flow – Half au-role-QDR x 3-5
  • D1: KB swing x 10-20
  • D2: Hanging leg raise x 5-10

After warm up. 5 rounds of A1-A4, 3 rounds of B1-B2, 3 rounds of C1-2, 3 rounds of D1-2.

Friday

  • Warm up – wrists, shoulders, squat, l-sit
  • A1: Band assisted tuck planche x 10sec
  • A2: German hang x 20sec
  • A3: Tuck front lever x 15sec
  • A4: Face wall HS x 20sec
  • B1: Off wall HS balance – as long as able
  • C1:QDR rotational PU x 10
  • C2: Rope pull up with uneven grip (alternating hand at top each set R/L) x 5
  • C3: Band assisted pistol R/L x 3-5
  • D1: KB clean x 8/8

After warm up. 5 rounds of A1-5, 5 sets of B1, 4 rounds of C1-C3, then 3 sets of D1.

Saturday (maybe depending on the day)

  • Easy run  – 30mins, about 3 miles
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