Strength day

Not much to report here really except that this template is working nicely.

Each of these exercise clusters goes together really well and everything felt strong. I’m especially pleased with back lever progress. Each of the four goes through the ring routine had a good strong back lever with one leg extended.

Joint mobility warm up
16kg snatch – 2 x 10R/10L

Ring assisted pistols – 3 x 6R/6L
(prone cobra, 1kg – 3 x 10)

Ring routine (pulling*) – 1,1,1,1
(fire hydrant – 3 x 10R/10L)

Straight bridge – 3 x 12
Ring row – 3 x 6
Pony clamp pinch – 3 x 6R/6L

Weighted one leg glute bridge, 16kg – 2 x 10R/10L
8kg PC shield cast/shoulder cast – 2 x 12R/12L (each exercise)

Back bridge – 2 x 30sec

* 3 l-pull up, inverted hang, back lever, german hang, front lever

Strength day – bodyweight and clubs

I kept to similar format to last week for tonight’s workout. Lots of bridging, glute work and upper body pulling. All good.

I’m still greasing the groove with one arm push up variations so didn’t include any additional pushing exercises. Last week, I played with the idea of adding in HeSPU but it’s unnecessary. I do plenty of overhead pressing/push press/jerking with kettlebells.

The workout:

Joint mobility warm up

Ring assisted pistols – 3 x 5R/5L
(prone cobra, 1kg – 3 x 10)

Ring routine (pulling*) – 1,1
(fire hydrant – 2 x 10R/10L)

Straight bridge – 10,10,10
Ring row – 8,6,6

Weighted one leg glute bridge, 16kg – 2 x 8R/8L

8kg PC shield cast/shoulder cast – 3 x 10R/10L (each exercise)

Back bridge – 2 x 30sec

* L pull up, inverted hang, back lever, german hang, front lever, L pull up

Pistols, rings and bits & bobs

I didn’t make it to climbing tonight so did this quick workout in instead.

I got in a few sets of one arm push ups during the day today so left the upper body pushing exercises put of this workout.

Everything is coming on nicely. A few pistol reps were well below parallel today.

The workout:

Joint mobility warm up

Pistols (partial ROM, 6kg counter weight) – 2 x 3R/3L

Ring routine (pulling*) – 1,1,1
Ring l-sit – 3 x 10sec

Superset:
One leg hip thrust – 3 x 10R/10L
False grip ring row – 3 x 6

8kg powerclub shield cast – 3 x 10R/10L

Back bridge – 3 x 20sec

First session of 2011

This was a great workout. I haven’t had a decent session on my gymnastic rings for a while and had forgotten how much fun they are.

The main fitness goals I want to achieve this year are pistols, one arm push up and front and back levers. This workout covers most of those and more as well. It could also easily be adapted to include all four. I plan to use it as my new Wednesday session. Friday workouts will continue to be kettlebell fests.

The only other thing I want to tick off this year is 200 kettlebell snatches in ten minutes, first with the 16kg and then with the 20kg. I don’t plan to work up to that number in normal training but instead use it as an occasional test of overall fitness/conditioning. Joint mobility warm up

Pistols (to parallel, 6kg counter weight) – 3 x 3R/3L

Ring routine (pulling*) – 1,1,1,1,1

Ring routine (pushing/support)** – 1,1,1,1

8/8kg double powerclub lunge/clean – 3 x 5R/5L

8kg powerclub mill – 3 x 10R/10L

Pony clamp pinch – 2 x 5R/5L
Powergrip 200 – 2 x 5R/5L

* L pull up, inverted hang, back lever, german hang, front lever
** L-sit, support hold, shoulder stand, dip