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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The blog – resurrected

It’s been a while since I posted here. My new baby came in February and life since then has been filled with lots of love, laughter and joy, but also very little time to rest or sleep.

I have managed to continue training regularly, but, although I tried initially, haven’t found the time/energy to write here. I figured any spare time would be better spent actually training rather than writing about not having the time to train.

Things are levelling out a bit now and as I enjoy writing here I will start posting more regularly again.

Here’s what I’ve been up to in the gym:

Handstands
I’ve been playing with handstands on and off for a few years but without great success, largely due to being inconsistent. Now I am training them every session and am finally getting somewhere.

Straight arm scapular strength
This is also something I’ve dipped in and out of. The more I read about it on Gymnastic Bodies and from Ido Portal the more important it seems. Plus being able to do a full planche and the levers would be amazing. I’m doing some combination of l-sit, planche, back lever and front lever every session.

Floreio
I discovered Ido Portal’s blog around this time last year, and floreio with it. It’s a very rewarding practice, great fun and also helps build great bodyweight control. I’m training it most days, with a focus on rotations into bridge, cartwheels and increasing difficulty levels in the QDR rotational push up.

Rope climbing
This is relatively new to me. I’ve got a 2m section of rope I can attach to my gymnastic rings which I currently use for pull ups with an uneven grip (bottom hand around the elbow of the top one). The intention is to build up to climbing it using arms only.

Kettlebells
As always. Mostly swings and cleans.

Running
Andrew Read’s strength plus endurance articles inspired me to start doing some easy running. I’ve been going out once or twice a week. I’m intentionally going slow and am using nasal breathing to check my pace. If I need to breath through my mouth it’s too fast.

I’ll write a May training post next week to show how it all fits together.

Current workouts – June 2011

My workouts tend to periodically cycle between more linear strength exercises and stuff that challenges the body from more angles (like KBs, clubs, some bodyweight stuff).

I’ve been focused on linear strength exercises for a while and felt the need to do something different. Since writing my squat post I’ve been exploring Ido Portal’s site and the florieo work he has on there is really interesting. It’s a great combination of strength and skill work.

I’m keeping it at a very basic, beginner level at the moment (it’s all I can do!) but am loving the movements. I’m also mixing in some ring/pulling work as it is quite heavy on pressing and also some running/KBs because I can do them outside in the sunshine (when there’s sunshine!).

I’m using the same way of explaining the workouts as Ido. I think it makes them clearer. All sessions begin with some joint mobility, a wrist routine and Ido’s squat clinic.

Monday – (loosely) based on Floreio 1
A1: Wall handstand x 40-60sec
A2: Ring row x 5-8
B1: Slide to low bridge x 5
B2: Rotations into arch using wall x 10
C1: Ring routine (pulling)
D1: Run (inc some jumps and sprints)
3 rounds of A1-2, then 3 rounds of B1-2, then C1, then D1

Wednesday – based on Floreio 1
A1: QDR practice
B1:Slide to low bridge x 5
B2: Rotations into arch using wall x 10
B3: QDR rotational push ups (beginner) x 10
C1: Pull ups
D1: KB timed sets – 24kg swing/jerk
A1-2, then 3 rounds of B1-3, then C1, then D1

Friday – based on Floreio 4
A1: QDR practice
B1: Gatherings (beginner)
B2: Slide to low bridge
B3: Rotations into arch using wall
B4: QDR rotational push ups (beginner)
C1: Role – 3 minutes
A1, then B1-4 for 8,6,4,2 reps, then C1