steve's log (bw/gymnastics)

[Steven Low]

Sat: 2.5 hrs + 3 hrs nap. Ouch.. still a bit tired.

maltese leans (knee on block): 5x5
full front lever pullups: 3x4
front lever hold: 8s
Elevator negatives: 3x3 7s each

Very little help on the maltese leans this time. Almost time to start going from my knees to my shins.

front lever pullups were good the first round.. deteriorated on the latter reps of subsequent rounds. But that was the first time I got a solid set with straight body, and I was amazed by how many..

Wanted to test front lever hold after and 8s was pretty good IMO.

Elevator negatives are coming along.. I may start to do some shoulder stand partial opens and then bring it back up. I'm not sure how I could concentrically assist myself with these though I need to figure out something.

+shoulder external rotations + shoulder stretch + shoulder massage
+knee rehabs
+wrist prehab
+hip/hammy stretching/mobility
+Ice for shoulder and knee

Basically, working every major joint (need to get my ankles in this too, hah).

[Steven Low]

Sun: 4 hrs sleep + 3 hrs nap

Coached today mostly. Front lever hold for like 2s (with shoes and stuff on - tough).

Slight bit of jogging on the knee, and no swelling so we're doing pretty good right now.

Stretching, massage and ice mostly. R shoulder and R knee.

[Steven Low]

Mon: 6 hrs sleep

I think it's about time for this.. 30 MUs for time. I'm going to spend the next week or so trying to game SUB 2:00.

Conditions:
~L/V-sit start (I use L-kip method)
~slightly bent arms at bottom.. I'll work on this
~no eccentric

Time = 2:08 (although start and stop time takes ~2-3s..)

Methods: I am using a descending ladder scheme particularly 9,8,7,6 every 30s. This is the method I've used to game sub3 and sub2:30 so far.

Previous times have been:
1. Kip + slight bent arms + no eccentric = 2:24
Shattered this today; 6-6-6-6-6 [2:3X] or 8-7-6-5-4 [2:24]

2. Kip + straight arms + eccentric = 2:57
Schemed 5-5-5-5-5-5

3. Strict + straight arms + eccentric = 5:40
Missed last which would've been 5:25; 5 per min

Anyway, so I do like slightly bent arms as it allows TONS of more work in the amount of time. Like seriously mind blowing amounts of more work especially with muscle ups. Eccentric is probably approximately about ~20% extra work so it is significant which is why I tend to have qualms about dropping it. But since this week is going to be mostly 30 MUs to try to game it and get sub 2.. I don't really care about dropping the eccentric that much.

As my metcon ability increases by doing another 30 MUs I should be able to push it under 2 mins fairly easily.... hopefully. Also, took me about 8-10 minutes to recover after this BS, haha. So outta shape.

+Stretching for legs/hips
+ice for knee.

Shoulder should be fine because of the rowing like motion of the muscle up transition gives some good external work.

[Steven Low]

Tue: 6-7 hrs sleep.

Oops. Was going to do stuff but ended up falling asleep.

Did teach some gymnastics stuff today though and did a couple random demonstrations so active recovery.

I suppose it's going to be on for Wed/Thurs/Sat with Fri and Sun off now.

[Steven Low]

Wed: 9 hrs of sleep. Oh yeah.

Went down and helped out some. Messed around on Pbars, Phorse, Rings. Straddle planche on rings is still solid as I got a 3-4s non-max hold. Front lever is easy.

30 MUs on the minute(s):
0 - 10 strict
1 - 10 kipping
3 - 5 kipping
4:30 - 5 kipping

Mostly it just turned out that way, but I was going to near failure or just to it to help build up endurance. Probably should've shorted another 30s off but that's okay. Ripped a piece of my skin off my wrist.. so that was NOT cool.

Will probably work some strength tomorrow and then maybe some quick conditioning.

+ Ice for knee and shoulder.
+ Stretching

[Steven Low]

Thurs: 5 hrs of sleep

5 rounds for time of
10 chest to bar pullups
10 ring dips

6:59 -- pretty painful... first two sets were fine but last 3 were broke up pretty badly. My lack of metcon is still killin' me.

Ice for knee and shoulder.

[Steven Low]

Fri: 7.5 hrs of sleep

Rest & stuff my face with food. Actually did ~14 hrs of fast if that counts?

Anyway, some light work mostly to get rid of my lat and chest soreness from those stupid pullups.

Ice for the knee. Shoulder is feeling a lot better. Forgot to mention I did do some external rotations yesterday which I will continue doing.. when I remember.

In any case, gonna drop in on the Mid-Atlantic Hopper Challenge tomorrow after I get off work. Hopefully catch up with the peoples in my area (and hopefully not ostracized b/c of any CF board incidents... lol).

[Steven Low]

Sat: 6 hrs sleep

Went over to Mid Atlantic Hopper and caught up with some folks. Excellent job by the competitors.

maltese leans (block): 5x5
explosive adv. tuck FL pullups (to stomach): 2x10

burpee (diamond pushup) to chest-to-bar pullups (no jump b/c no space): 1x25

Still sore from Thurs, lol. So decided to keep it fairly strength oriented... mostly because my rip precludes me from doing muscle ups at the moment. I suppose it would be a good idea to add a short metcon after my workouts from now on because I figure it will help a bit when I want to increase volume.

Shoulder is feeling much better and knee let me do burpees today so that's awesome. Going to ice the knee and do some massage on the shoulder.

[Steven Low]

Sun: 5 hrs + 2 hrs

Mostly rested today. Did some coaching and demonstration of skills on rings and pbars.

R shoulder is still a bit tight but not really painful anymore it seems. We'll see how it feels tonight.

Iced R shoulder and R knee.

[Steven Low]

Mon: 9 hrs sleep

AM superset 5 rounds:
10s rings planche lean + 3 PPPUs
5 explosive adv. tuck front lever pullups (to stomach)

PM:
maltese lean (5s) push to adv. tuck planche (5s)

burpee (diamond pushup) to chest-to-bar pullups (no jump b/c no space): 1x15

Maltese felt REALLY good today.. hitting around 25-30 degrees lean consistently now. As for 2 workouts I just felt like doing them.. no reason really.

Burpee sequence I got tired on probably because of the 2 workouts so I just cut short when I started losing power on my pullups.

Ice and massage shoulder & knee.

Knee is feeling GREAT. Did about 10 airsquats and some other rehab work. Shoulder FELT good but then I aggravated it on something so I'm gonna be more careful with these workouts...