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Old 04-16-2008, 05:18 AM   #11
Greg Woods
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Wed. Apr 16

Front squats
1x5x 135
1x3x 155
3x3x 190 (85% 1 RM)
3x1x 205 (91% 1 RM)
1x5x 135

Int. Rot: (1 band, 11 ft) 3x15
Ext. Rot: (1 band, 5 ft) 3x15
T-curls: (1 band, 7 ft) 2x8
Sub. scap pull: (1 band, 7 ft) 2x10

My left wrist felt strained during the singles but otherwise a good effort.

No gymnastics last night. Completely forgot about it until around 6pm and by then I wasn't in the mindset to go. Considering I was nodding off during a 10 AM meeting, figured it'd be best to get some rest instead.
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Old 04-16-2008, 03:14 PM   #12
Steven Low
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If you want that handstand and strong muscle up... gotta do TONS of that. If you can, try to take most of your gymnastics work from the parallettes to the rings. You'll find your strength will stall for a week or so as your body needs to adapt and then start to shoot up rapidly.
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Old 04-21-2008, 04:25 AM   #13
Greg Woods
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Thanks for the input, Steven. Interestingly I started doing the p-lette routine on the rings earlier this year after finishing PT and saw a definite benefit of the rings on shoulder strength/rehab. However, I switched back to the bars in March thinking that'd be more beneficial in developing the planche. Might switch some of the holds back to the rings while keeping some of the bar work based on your suggestion.
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Old 04-21-2008, 04:27 AM   #14
Greg Woods
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Thurs Apr 17

AM Workout:
3 rounds for time of:
20 ball slams - 15% BW (6lb medicine ball)
16 1-arm DB power snatch - 20% BW (30 lb DBs)
200 m sprint

7:59

Sprints weren't too "sprinty". Ball slams were a nice change.

PM Workout:
Gymnastics

3 rounds: L-sit, front lever, invert, back lever, skin the cat, invert, L-sit
3 muscle ups, L-sit to press position

Mushroom: 3x3, 3/4 of circle

Rope climb: 2 ascent/decent in L-sit (15 ft)

Tumble track: Random flips

Slow evening at the gym. Trying to cut back on the volume of work until the shoulders are 100%. Happy with the MUs considering I couldn't get thru the transition last time.
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Old 04-21-2008, 05:22 AM   #15
Greg Woods
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Fri Apr 18

Superset (Rest=120 sec)

Pull-up: 1x5xBW, 1x5+25 lb,3x3+50 lb, 1x1+650 lb, 2x1+70lb, 1x5+25 lb
DB press: 1x5x25s, 3x3x40s, 6x1x60s, 1x10x25s

Cut back on the presses from last week due to soreness, otherwise a good workout.
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Old 04-21-2008, 05:24 AM   #16
Greg Woods
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Mon Apr 21

5 rounds for time of:
5 box jumps – 20”
5 ball slams
5 Oh-Susies
5 pull-ups

Time: 6:49

Quick metcon. Hadn't done Oh-susies in a long time so they took some getting used to.
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Old 04-22-2008, 04:40 AM   #17
Greg Woods
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Tues Apr 22

Cleans:
2x5 95 lb
3x3 140
1x1 165
2x1 170

Hang Clean:
3x5 95 lb

DB Floor press:
1x8 30s
1x5 50s
3x5 70s

Became evident during the heavy cleans I need to work on properly racking the bar. The last two sets my elbows were pointing at the floor. Did some light hang cleans focusing on the rack position. Floor presses felt good.
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Old 04-23-2008, 05:17 AM   #18
Greg Woods
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Tues Apr 22

PM Workout:
Gymnastics ~ 45 minutes

Rings:
3 rounds: L-sit, front lever, invert, back lever, skin the cat, invert, L-sit
3 muscle ups, L-sit to press position
3 backward roll to L-support
4 support swings

HB: 3 kip to cast handstand

Rope climb: 2 ascent/decent in L-sit (15 ft) 30 sec rest

Tumble track: Random flips

Handstand practice.

Had planned to do some high bar work but the uneven bars were being used when I arrived so I went thru my ring routine. My back levers felt strong and I pushed my front lever holds a bit. MUs were smooth and after several attemps I hit three backward rolls in a row. Handstands were coming up short of the balance point, which shouldn't have been a concern considering I could have forward rolled out of them on the padded floor if I went over.
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Old 04-23-2008, 05:30 AM   #19
Greg Woods
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Wed Apr 23

Jump rope - 2 minInt Rot (1 band, 11 ft) 3x15
Ext Rot (1 band, 5 ft) 3x15

Stretching: hamstrings (+45 lb), pecs & shoulders (black band)
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Old 04-24-2008, 12:45 PM   #20
Greg Woods
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Thurs. Apr 24

Front squats
1x5x 95
1x3x 135
3x3x 195 (87% 1 RM)
3x1x 210 (93% 1 RM)
1x5x 135

Seated Rows: 3x8, 140 lbs

Not much to report except the squats were a bit slow. Deep, but slow.
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