Get Awesome!!! oly and gymnastic log

[Chris H Laing]

SSC 1 - week 2

pro - 160g

rest day

Was planning on doing a hand balancing session today, but my abs are so sore i decided against it.

So i was in my basement watching tv, and got bored, so i decided to do some german hangs on my rings, and as im about to descend into the first one, i decide to go for a straddle back lever instead...AND I HIT IT!!!!!!!!!!!!!!! for like a second though, and it was pretty ugly, but still.

I've only been training back lever consistently for the last two weeks, and with only tuck bl's, so thats pretty good progress. My elbow felt like it was gunna explode though. I need to find some elbow strengthening exercises.

Fuckin sweet day.

[Chris Salvato]

congrats man :P first time you get a solid hold its really exciting

[Steven Low]

Nice job. You'll find that back lever comes extremely fast with consistent work.

Unfortunately none of the other statics do... so fast progress there will have to tide you over for the long term front lever, planche, cross, etc.

[Chris H Laing]

Originally Posted by Chris Salvato

congrats man :P first time you get a solid hold its really exciting

Hells yes it is!

Originally Posted by Steven Low

Nice job. You'll find that back lever comes extremely fast with consistent work.

Unfortunately none of the other statics do... so fast progress there will have to tide you over for the long term front lever, planche, cross, etc.

Haha thats comforting...

[Chris H Laing]

SSC 1 - week 2

pro - 167g

Rest day. Did nothing but homework and eat, then hung out with my girlfriend for a little. Now im watching the superbowl. I dont really like either of the teams, but I'm rooting for Tampa Bay because the friend im watching it with likes Pittsburgh.

[Chris Salvato]

Chris,

Are you doing Sommer's programming at all or are you just implementing your own techniques to some of his skills.

I apologize if you posted the answer to this already, but i just finished the book and i think i am going to take the next 8-12 weeks to do a gymnastics strength cycle as he lays out in his book and wanted to know if you were doing this too.

[Chris H Laing]

SSC 1 - week 3

pro - 241g

joint mobility

warmup:
2 rounds/30 sec rest
15 sec tuck v-sit
20 h2h kb swings, 1.5 pd
30 sec elbow lever

Press from inverted pike hang to tuck BL hold 9 sec + tuck L chinups x 4
4 giant sets, 90 sec rest

Jump to tuck planche 6 sec + HeSPU to math book x 3
4 giant sets, 90 sec rest

Muscle ups-red band (r) x 5
3 sets, 30 sec rest

10 wrist pushups (knees), 10 first knuckle pushups (knees), 10 wall extensions

Hard workout today.

The muscle-ups were getting hard by the last ones of each set, and I even failed on the last rep on the second set, because I tried to do it too slowly.

Sweet day today. I think at the end of the fourth week ima gunna start doing adv tuck bl because the tuck bl is getting really easy. Other than that its all gunna stay the same.

Are you doing Sommer's programming at all or are you just implementing your own techniques to some of his skills.

Chris, its pretty much straight out of coach's book, the integrated training section, but then I add in CPP for 3x5, and MPPr/MPPu and abs/lower back as supersets after the embedded work. Its working pretty good so far.

[Chris H Laing]

SSC 1 - week 3

pro - 220g

joint mobility

warmup:
2 rounds of...
3 x 3 sec tuck v-sit -> 3 sec tuck shoulder stand
30 sec elbow lever
20 h2h kb swings, 1 pd
30 sec rest

Pull from hang to tuck FL hold 7 sec + Pistols to my pllts 3L/3R alt.
4 giant sets/90 sec rest

Jump to Low StrL hold 9 sec + body lever negs x 3
4 giant sets/90 sec rest

10 bridge wall walks, 2 x 5 jefferson curls + 30 sec weighted pike stretch

Good workout today.

Pistols are a little weird on my left leg now, because while my right one is extended out front, it curls in around my left leg as i stand up. I think its something to do with balance.

Getting a lot better at fully extending in body lever negs and controlling it all the way to the ground.

Going to the gym tonight to work my flat ground back flips.

------

Finally got the back tuck on the floor. I still land too far forward sometimes, but I got a video of a good one, and i'll put it up here tomorrow and maybe if anyone has any flipping experience I can get it critiqued.

[Chris H Laing]

SSC 1 - week 3

pro - 158g

warmup:
...forgot to do it

15 min hand balancing

cooldown:
3 x 30 sec each open pike/straddle

Hand balancing wasn't as good today as it was last week. Last time I warmed up and this time I didn't so maybe that had something to do with it. I felt like I wasn't hitting the hollow position in my handstand as well, and I had trouble getting my hands as close to the wall as last time.

Had a couple decently aligned free standing ones though, longest was maybe 8 seconds.

I needa start stretching again, so I figured I'd work in some stretching after the hand balancing. I'm probably just gunna stretch on rest days, as my workouts are already long enough as it is, but I might start some foam rolling at night again to work on trouble areas.

[Chris H Laing]

SSC 1 - week 3

pro - 224g

joint mobility

warmup:
3 x tuck v-sit -> tuck shoulder stand
3R/3L kb snatches, 1 pd
30 sec elbow lever
2 rounds, 30 sec rest

Press from from inverted pike hang to tuck BL hold 9 sec + tuck FL rows x 4
4 giant sets, 90 sec rest

Jump to tuck planche 6 sec + PPPU x 3
4 giant sets, 90 sec rest

tuck TOP pulls x 4
chest roll to HeS attempts x 4
4 supersets, 30 sec rest

10 wrist pushups (knees), 10 first knuckle pushups (knees), 10 elbow-2-ground pushups (knees), 10 wall extensions

Was feeling really tight all through the day, but the joint mobility made me feel fine.

Been reading some poliquin, and I decided to try and use some tempos for my FBE's. I went 313 (eccentric, pause, concentric) on the tuck fl pullups and pppu, and it definitely made them harder. Didnt worry about tempo on the top pulls or chest roll 2 HeSs because its supposed to be fast.

On the last set of rolls to HeS, I was like 2 inches away from hitting HeS!

Now ima go rest and do some homework.