Current training – August 2012

My foot is getting better but is still painful enough to limit my training. Anything putting pressure on my toes is out so the pressing continues!

I’m doing some combination of these four sessions each week. The handstand session is usually on a Wednesay but Monday and Friday vary.

I’m actually leaning more towards kettlebell pressing most weeks, simply because I can do it outside. I can’t get outside to run and play but can still take my KBs into the garden and get some sun while doing my presses.

The static hold section still looks the same, but the holds are feeling much easier. If they consistently feel easy for a couple of weeks I’ll up the time.

  • A1: Low L-sit – 2 x 20sec
  • A2: German Hang – 2 x 30sec
  • A3: Tuck front lever – 2 x 20sec

KB press 1 – using ladders to get some easier volume and practice – 30 reps each of clean & press and chin ups. Reps/sets etc are kept same week to week

  • A: Static holds
  • B1: Goblet, 24kg – 2-3 x 5-8
  • C1: KB c&p, 16kg – 3 x 5
  • C2: Chin up – 3 x 5
  • C3: KB c&p, 20kg – 3 x 3
  • C4: Chin up + 5kg – 3 x 3
  • C5: KB c&p, 20kg – 3 x 2
  • C6: Chin up + 5kg – 3 x 2
  • D1: KB swing, 24kg – 3-5 x 10-15

KB press 2 – using ladders or straight sets and working to push the reps up a bit.

  • A: Static holds
  • B1: Goblet, 24kg – 2-3 x 5-8
  • C1: KB c&p, 20kg – 5-8 x 3-5
  • C2: Chin up + 5kg – 5-8 x 3-5
  • D1: KB swing, 24kg – 3-5 x 10-15

Handstands , ropes & swings

  • A: Static holds
  • B1: Face wall HS – 5-8 x 30sec
  • C1: QDR R/L – 3 x 10-20sec
  • D1: Rope climb – 5 x 1
  • D2: Hanging leg raise – 5 x 3
  • D3: KB swing, 28kg – 5 x 10

HeSPU training – using a slightly different approach to including static holds

  • A1: Low L-sit – 3 x 15sec
  • A2: Box HeSPU – 3 x 5-8
  • A3: Tuck back lever- 3 x 15sec
  • A4: Rope pull ups
  • A5: Tuck front lever – 3 x 15sec
  • A6: Pistols R/L – 3 x 3-5
  • B1: KB swing, 24kg – 3-5 x 10-15

 

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