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Old 12-01-2009, 07:43 PM   #331
Chris Salvato
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11/30/2009 - Rest Day..I think?

12/1/2009 - Gymnastics day.

Worked on back handsprings on tramp, double backs from tramp to pit, handstand snapdowns to back tuck on tramp and fronts (a very little bit) on tramp, as well.

All in all a good day. My coach says I can get double backs on the tramp by January, easily. Thats the current goal.
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Old 12-02-2009, 09:54 PM   #332
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12/2/2009 - Work Day. Right knee is still a bit sore from all of the pole cats on Monday. Going to just lay off it a bit longer.

Warmup
12 Burpees
7 BF KPU
2 FS HSPU
6 Burpees
7 BF KPU
1 FS HSPU

Dips
BWx5
45x5
90x2
-----
135x1 (PR)
140xF

I got distracted between sets and took a break longer than I would have liked. Stalled on the 140 way too long, really fought for it - but lost the battle. I think that I can push out 140 next week if I get my head in the game!

Muscle Ups
+10x3
+10x4
+10x3

Focus on getting into +10x5 next time at least once!!

HSPU (boxes)
1 - 2 reps full ROM
2 - 2 reps full ROM
3 - 5 reps to the eyes

Ham Curl Frenchies
40x(4 ROMs x 5)x3

Cooldown Stretches
Hip flexors
IT Band
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Old 12-06-2009, 12:48 PM   #333
Chris Salvato
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12/3/2009 - Rest Day.

12/4/2009 - Rest Day.

12/5/2009 - Work Day.

Warmups
12 Burpees
10 Butterfly KPU
10 Dips

Weighted Chins
45x5
70x3
-------
85x4x3

Felt very good, bottom of chin touched on every rep. Though the last two sets I had baby kips to get up there. Would like to pull higher but I will take it for now

Ham Curl Frenchies
40x(4 ROMs x 5)x3

After this I went to APEX and trained some flips. Backflips are looking solid again. No fear. That said, my chiro said I should lay off explosive hip flexion for a while. I will wait until Christmas to do that since at that point I won't have a choice. Will continue to flip for now. The hip still hurts - going to try NSAIDs to see if that helps. If so, it may be bursitis.
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Old 12-06-2009, 04:41 PM   #334
Chris Salvato
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12/6/2009 - Work Day. Went very well. The knee, oddly enough, felt just fine after my workout but was tender beforehand. I think the hip flexor stretches really help it out IMMEDIATELY after I do them...

Warmup
12 Burpees
6 BFKPU
6 Dips
6 Burpees
3 BFKPU
3 Dips

Weighted Dips
45x5
80x2
-----
95x3x5

The sets were hard but not impossible. Last rep on the last set was really slow but I *really* wanted it and I got it up. I feel strong again. 100x3x5 again next time. Lets do it!

Muscle Ups
10x3x3

Not bad, getting used to this with weight. Lets try for 10x3x4 next time!

Ham Curls
40x3x10

Going to eliminate these and do low weight DLs and squats, I reckon.

Cooldown
Hip flexor stretches, IT band stretches, goam rolling and active flex work.
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Old 12-08-2009, 11:07 PM   #335
Chris Salvato
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12/7/2009 - Rest day.

12/8/2009 - Gymnastics day.

Worked mostly on round-off backtucks into the pit. Was supposed to be roundoff back handsprings but I can't get over the fear. I even had some fear spurts of roundoff backtucks. I really need to learn how to control or forget my fear with these skills. I am totally capable but I slip in and out of fear by paralysis. I need to just zen out and do it.

I can backflip and I can back handspring. Now its just a matter of DOING these things and believing that I can.
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Old 12-11-2009, 02:24 PM   #336
Chris Salvato
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12/9/2009 - Work Day. After this work day I kind of realized that I needed a rest day instead...oh well.

Warmup
2 Rounds:
12 Burpees
5 KPU

Grip felt weak.

Weighted Chins - goal was 120x1
BWx5
45x3
90x1
-----
120xF
115xF

Can't always have a good day. 12 went up for about 80% of the rep. 115 was just a waste of time.

Dips
65x3x8

Sets felt better towards the end. Needed a warmup for this directly. Doh.

HSPU: 3xF-1 -- but felt very weak...
1- 2+1 with bad form; full ROM
2 - 3 top top of the head
3 - 3 to the eyes with an ugly last rep.

Bleh, bad day.

DLs
110x10
131x10

Felt very weak and mostly in the lower back. Decided that I may want to address this weak point with focused isolation work...

Reverse Hypers
1x9
1x8

Lower back definitely feeling it. Weak link identified. Need to do reverse hypers and glute activation drills....

12/10/2009 - Rest Day.
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Old 12-15-2009, 05:37 PM   #337
Chris Salvato
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12/11/2009 - Work Day. Did not go so well.

Warmup
2 Rounds:
12 Burpees
10 KPU

Reverse Hypers
1x10
1x7
1x10

Getting into the swing of this with a nice hammie stretch, though the lower back is irritated by it a bit.

Dips
BWx6
45x3
90x2
120x1
--------
140xF
140xF

Tried hard to get this. Not today but very close -- within reach. Just had an off day.

Muscle Ups
10x4
10x3
10x1

Just lost steam. Off day.

Cooldown
Hip felxory, str. splirt stretches. Foam rolled quads, flexors and IT bands.

12/12/2009 - Parkour Day. Trained double legs for a bit and it caused the medial portion of my right knee to flare up very badly.

12/13/2009 - Snowboarding. R. Knee felt a bit better but not ideal. First day of the season so it was very exhausting. Sleep cycle is fucked.

12/14/2009 - Rest Day. Taught Parkour classes. Felt a rest day was much needed.
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Old 12-18-2009, 02:11 PM   #338
Chris Salvato
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12/15/2009 - Gymnastics Day. Still trying to get over my bad fears. I will figure it out, somehow...

12/16/2009 - Rest Day. Much needed.

12/17/2009 - Work Day.

Warmup
10 Burpees
10 Reverse Hypers
1+1 FS HSPU
10 Burpees
8 Reverse Hypers
1 FS HSPU

Weighted Chinups
BWx5
45x3
-------
90x3
90x3
90x2+F

Got eyes to bar on last rep. Can probably pull 90x3x3 next time. I will get it!!

Weighted Dips
BWx5
45x5
-------
100x3
100x3
100x3

Was feeling gassed from the pullups. All in all not too bad. Can try for 100x3x5 again next time after my hiatus.

Deadlift
135x5
135x10

Low back is where I feel it. That is definitely the weak link.

Reverse Hypers
1x10

Supermans
1x8

Cooldown
Hip flexors
Pike Stretch


12/18/2009 - Rest Day.
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Old 01-03-2010, 01:18 AM   #339
Chris Salvato
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12/19/2009 through 1/3/2009 - Mostly Rest. Some intermittent workout days but mostly just chilled out and let my body recover and enjoyed a break from absolutely everything.
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Old 01-04-2010, 07:29 AM   #340
Brendan Dudley
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Except from Handstands...?
Haha
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