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Gary Ohm
11-28-2009, 07:55 PM
Well I've decided to jump into the middle of things and start a log. Hopefully this will keep me more consistent. I work out at home, at work, and I ride a single speed mountain bike and a fixed gear road bike.

Here's my home workout from today:


Six rounds of:
10 second holds on the rings:
- Tuck Planche
- L-sit
- Tuck Lever
- Back Lever
30 second hold:
- Hand stand with wall support
- Jungle squat

Five rounds of:
4- standing ab wheel
3- neutral grip pullup (3 second squeeze at the top)
3- ring dips
3- Tuck rows (rings)
3- German hang/inverted shrugs (rings)

One round each of:
200 Jumps on the rope
100 Burpees
50 single leg step ups (25 each leg)


Notes:
My step up box is 24 inches.
My goals for this workout are:
1) to get it under 50 minutes. I'm about 57 now.
2) get my burpees under 10 minutes. I'm about 11:30 now
3) get my handstands freestanding, then work to 3 x 60 second holds then
1 x three minutes. At this point I will progress to hand stand presses.

Eventually I would like to do pistols and ring hand stands.

If anyone has any advice I would love to hear it.

Thanks for reading.

Gary Ohm
11-29-2009, 02:51 PM
Somewhat of an active rest day today.

300 KB swings (about 15 minutes)

15 minutes heavy bag

200 sledgehammer swings

notes:
53# KB, one handed swings alternating every 10 resting as needed
full hand wraps, 16 oz gloves
10# hammer. Cheese too weak today for the 17#.

Gary Ohm
11-30-2009, 01:58 PM
Well today sucked. I was doing better on time when I hit the burpees. I lost a ton there. Another note is that I added a 60# weighted vest to my step ups. That slowed me down too, but I was way behind even before I hit that point.



Six rounds of:
10 second holds on the rings:
- Tuck Planche
- L-sit
- Tuck Lever
- Back Lever
30 second hold:
- Hand stand with wall support
- Jungle squat

Five rounds of:
4- standing ab wheel
3- neutral grip pullup (3 second squeeze at the top)
3- ring dips
3- Tuck rows (rings)
3- German hang/inverted shrugs (rings)

One round each of:
200 Jumps on the rope
100 Burpees
50 single leg step ups (25 each leg) {60# weighted vest}

Tomorrow is rest day.