Freestyle Lifts 7

Carl Paoli's Freestyle book 4 week gymnastics program: Week 3 Day 1

WOD:

4 x 6 Tripod kick to push-up
      5 Pistols w/ leg swing on each side on high box

4 x 10 sec headstand 
      6 Band dips w/ green band - Tempo: 2121

3 x 6 Candlestick rolls

4 x 6 Swings on high rings

PRACTICE Chest to rings and Hips to rings with minimal arm pull. (Not much luck yet)

1 x New year's muscle-up on the tree in leme then a swim! Hands still ripped from kipping pull-ups..

Freestyle Lifts 6

Carl Paoli's Freestyle book 4 week gymnastics program: Week 2 Day 3

WOD:

4 x 30 sec handstand
      6 Tripod kicks (mixed with headstand leg raises)

4 x 8 Lunge progression w/ bent back knee on ground - foot up (Hinge on one foot w/ straight leg behind-knee to ground-back to hinge-stand straight)
     10 Hollow rocks to shoulder stand

Lunges this week were a workup to pistol - day 1 with toe flexed - day 2 to pointed (top of foot on floor) - day 3 only knee on floor with foot up (cuts out knee ext to get off ground)

4 x 60 sec Max quality kipping pull-ups (60 sec rest) (tried to keep legs as straight as possible in kip)

22-18-16-15 = 71

No muscle-up progressions as no rings 

Freestyle Lifts 5

25/12

Carl Paoli's Freestyle book 4 week gymnastics program: Week 2 Day 2

WOD:

4 x 30 sec handstand
      6 Tripod kicks (mixed with headstand leg raises)

4 x 8 Lunge progression w/ pointed toe on ground (Hinge on one foot w/ straight leg behind-Toe to ground-knee to ground-knee up-stand straight)
     10 Hollow rocks to shoulder stand

4 x 8 Band pull-ups (strict chest to bar) 
4 x 8 Kipping swings on bar
     
2 x 4 Muscle up stage 2 w/ green band (Global ext to bottom of dip with knees locked out)
2 x 4 Muscle up stage 3 w/ green band (Global ext to bottom of dip with knee tuck)

Freestyle Lifts 4

Carl Paoli's Freestyle book 4 week gymnastics program: Week 2 Day 1

WOD:

4 x 3 Wall climb to handstand
      6 Tripod leg lifts

4 x 8 Lunge progression w/ flexed toe on ground (Hinge on one foot w/ straight leg behind-Toe to ground-knee to ground-knee up-stand straight) (last 2 sets w/ 16kg each hand)
     10 Hollow rocks
     10 Push-ups 

4 x 8 Kipping ring rows 
4 x 8 Kipping swings on bar
     
1 x 4 Muscle up stage 1 w/ green band (Hollow body to hip ext)
1 x 4 Muscle up stage 2 w/ green band (Global ext to bottom of dip with knees locked out)
2 x 4 Muscle up stage 3 w/ green band (Global ext to bottom of dip with knee tuck)

Freestyle Lifts 3

Carl Paoli's Freestyle book 4 week gymnastics program with some SWINGS thrown in:

WOD:

4 x 6 Blocked push-ups (hands facing backwards) Tempo:3111
      18 secs tripod position on floor (headstand progression)

1 x 10 Hinge, touch, drop and lift (hip hinge-touch feet-drop hips-raise arms overhead-stand)
3 x 8 Plate squats @10kg (hold plate in front of chest w/ straight arms) Tempo:2111

4 x 12 Burpees (focus on efficiency)

4 x 6 Pull-ups Tempo:1021
     30 sec Superman rocks

50 KB Swings @16kg

Freestyle Lifts 2

Carl Paoli's Freestyle book 4 week gymnastics program with some lifts thrown in:

WOD:

4 x 6 Blocked push-ups (hands facing backwards)
      18 secs tripod position on floor (headstand progression)

1 x 10 Hinge, touch, drop and lift (hip hinge-touch feet-drop hips-raise arms overhead-stand)
3 x 8 Plate squats @10kg (hold plate in front of chest w/ straight arms)
1 x 20 Back squat @87.5kg

1 x 4 Power snatch @40kg
2 x 4 Full snatch @40kg-45kg

1 x 4 Power clean and push press @60kg
2 x 4 Full clean and push jerk @60kg-65kg

4 x 10 Burpees (focus on efficiency)

4 x 6 Horizontal ring rows w 2 sec negative (feet on box)
     10 Superman rocks

Freestyle Lifts

Carl Paoli's Freestyle book 4 week gymnastics program with some lifts thrown in:

WOD:

4 x 6 Blocked push-ups (hands facing backwards)
      15 secs tripod position on floor (headstand progression)

10 x Hinge, touch
10 x Hinge, touch, drop
2 x 10 Hinge, touch, drop and lift (hip hinge-touch feet-drop hips-raise arms overhead)

Back squat 5-5-5-5-5
60-100-120-120-120kg

Deadlift 5-3-3-3
100-140-140-140kg

4 x 8 Horizontal ring rows (feet on box)
     10 Hollow rocks

Core of it

WOD:

3 rds of:

Hollow body position to unilateral v-up (opp. arm & leg move, do not let any trunk flexion happen), 10 each side

Side plank, 1 min each side

Bird dog, 5 x 10 sec hold each side

Then:

Couch stretch

Adductor smash on KB

Suprapatellar pouch voodoo floss

LPO 34

WOD:

1 x 20 Back Squat @85kg

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

3 Muscle Snatch, 3 OHS @45kg

Alternating (6 sets)

4 Muscle cleans, 4 Front squats @60kg
3 Muscle cleans, 3 Front squats @65kg

4 x 6 Clean Pulls @90kg

LPO 33

100 Double unders
Shoulder & Hip mobs
5 Human flags (only right hand up as other side had pain in shoulder)


WOD:

Short on time so took 1 min rest between all sets. Whole WOD took 1 hour, didn't have time or energy for deadlifts...

Alternating (6 sets)
2 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

2 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (8 sets)

4 Power cleans, 4 Push press @60kg
3 Power cleans, 3 Push press @65kg

5 x 5 Snatch Pulls @65kg

5 x 6 Front Squat @85kg

Then:

PRACTICE press to handstand on floor and rings

SUP DAY

For QUALITY:

1500m paddle on SUP

CFJB PLAY & BBQ

Group LPO training

5 x 5 @ 30kg

Speed hang snatch
Speed hang clean
Speed push press
Snatch pull


Later:

Deadlift
6-5-4-3 @120kg

2 x 5 Pull-ups
Then:
Practice rope climbs for 10 mins

LPO 32

WOD:

1 x 20 Back Squat @80kg

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @43kg

4 Muscle Snatch, 4 OHS @48kg

Alternating (6 sets)

4 Muscle cleans, 4 Front squats @65kg
4 Muscle cleans, 4 Front squats @70kg

4 x 6 Clean Pulls @90kg

4 x 2 HSPU (strict)

3 x 1 min plank hold w/ 25kg plate on back

LPO 31

2/12

WOD:

Alternating (6 sets)
2 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

2 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (6 sets)

3 Power cleans, 3 Push press @60kg
3 Power cleans, 3 Push press @65kg

4 x 5 Snatch Pulls @65kg

5 x 6 Front Squat @80kg

Get up, Stand up

TURKISH GET UPS interspersed through my FINAL ever report for uni which I wrote at the standing desk this afternoon!!

4 x 5 TGU each arm @16kg

LPO 30

27/11

WOD:

4 x 5 Back Squat @80kg

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

4 Muscle Snatch, 4 OHS @45kg

Alternating (6 sets)

4 Muscle cleans, 4 Front squats @60kg
4 Muscle cleans, 4 Front squats @65kg

4 x 6 Clean Pulls @90kg

3 x 12 Pendlay rows @70kg

LPO 29

25/11

WOD:

Alternating (6 sets)
2 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

2 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (8 sets)

3 Power cleans, 3 Push press @60kg
3 Power cleans, 3 Push press @65kg

4 x 5 Snatch Pulls @65kg

5 x 6 Front Squat @80kg

4 x 6 Deadlift @100kg

3 x 15 One arm KB rows @32kg

LPO 28

WOD:

2 cycles of:
4 Power Snatch,  3 Snatch Push Press, 4 OHS @40kg

3 Power Snatch,  2 Snatch Push Press, 3 OHS @45kg
2 Power Snatch,  1 Snatch Push Press, 2 OHS @45kg

6 x 2 Power cleans, 2 Front Squats, 2 Push press
      60kg-65kg-65kg-60kg-65kg-65kg

4 x 4 Snatch Pulls @65kg

3 x 10 Pendlay rows @65kg

LPO 27

WOD:

5 x 6 Front squat @70kg

Alternating (8 sets)
4 Hang power snatch @40kg

4 Hang power snatch @45kg

Alternating (6 sets)

2 Power cleans, 4 Push press, 4 O/H Lunges @60kg
2 Power cleans, 3 Push press, 3 O/H Lunges @65kg

4 x 5 Snatch high pulls @65kg

4 x 6 Deadlift @100kg

LPO 26

WOD:

4 x 5 Back Squat @80kg

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

4 Muscle Snatch, 4 OHS @45kg

Alternating (6 sets)

4 Muscle cleans, 4 Front squats @60kg
4 Muscle cleans, 4 Front squats @65kg

4 x 6 Clean Pulls @90kg

3 x 12 Bent over rows @65kg

3 x 10 Standing Russian twists with barbell + 10kg

LPO 25

WOD:

Alternating (6 sets)
2 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

2 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (8 sets)

3 Power cleans, 3 Push press @60kg
3 Power cleans, 3 Push press @65kg

4 x 5 Snatch Pulls @65kg

5 x 6 Front Squat @70kg

4 x 6 Deadlift @100kg

LPO 24

WOD:

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

3 Muscle Snatch, 3 OHS @45kg

Alternating (6 sets)

4 Muscle cleans, 4 Front squats @60kg
3 Muscle cleans, 3 Front squats @65kg

1 x 20 Back Squat @80kg

4 x 6 Clean Pulls @90kg

LPO 23

WOD:

Alternating (6 sets)
2 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

2 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press @60kg
3 Power cleans, 3 Push press @65kg

4 x 5 Snatch Pulls @65kg

5 x 6 Front Squat @80kg

4 x 6 Deadlift @100kg

Flip & Smash

Pre:

2 x 30 sec headstand

2 x 10 handstand attempts

WOD:

1/

3 x 10 sec L-sit hold each leg (1 leg tucked, 1 leg out) 

3 x 5 HSPU (strict)

3 x 10 tree branch pull-ups

2/

2 rounds for TIME of:

10 single KB clean & military press each arm @16kg

10 hollow rocks

10 single KB snatch each arm @16kg

10 KB renegade rows @8kg

6.20

3/

1 min of each:

tyre flip

tyre smash with sledgehammer (right)

tyre flip

tyre smash with sledgehammer (left)

LPO 22

WOD:

Alternating (8 sets)
4 Hang power snatch @40kg

4 Hang power snatch @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press, 4 O/H Lunges @60kg
3 Power cleans, 3 Push press, 3 O/H Lunges @65kg

4 x 5 Snatch high pulls @65kg

5 x 6 Front squat @80kg

4 x 6 Deadlift @100kg

LPO 21

WOD:

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

3 Muscle Snatch, 3 OHS @45kg

Alternating (6 sets)

4 Muscle cleans, 4 Front squats @60kg
3 Muscle cleans, 3 Front squats @65kg

4 x 5 Back Squat @80kg

4 x 6 Clean Pulls @90kg

Then played with a pair of 32kg kettlebells:

1 x 1 Single KB clean and military press each arm (PR for left arm!) 

1 x 1 One arm swing, 1 swing to high pull, 1 snatch each arm

1 x 5 Single KB snatch each arm

1 x 5 Double KB Clean and push press

LPO 20

WOD:

Alternating (6 sets)
2 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

2 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press @60kg
3 Power cleans, 3 Push press @65kg

4 x 5 Snatch Pulls @65kg

5 x 6 Front Squat @80kg

4 x 6 Deadlift @100kg

3 rds of:

8 x 1 arm KB rows each arm @32kg    (last set was renegade rows)

30 sec shoulder depression hold w/straight arms on bench

8 x 1 arm / 1 leg body rotations from top of push up (1 hand and 1 foot touch floor  across midline and outside other hand / foot)

LPO 19

WOD:

Alternating (6 sets)
5 Hang power snatch @40kg

4 Hang power snatch @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press, 4 O/H Lunges @60kg
3 Power cleans, 3 Push press, 3 O/H Lunges @65kg

6 x 6 Snatch High Pulls @65kg (accidentally did 2 extra sets)

4 x 6 Front Squat @80kg

Deadlift @100kg

6-6-6-8-5    (last set superset with 5 pull-ups to raise heart rate and test heart rate recovery)

Using a 60 Beat Bluetooth HR monitor and Sweetbeat HRV (heart rate variability - a measure of nervous system activation) app I recorded for 50 min of the training to see what would happen. Predictably there were peaks and troughs in the HR but the stress level (sympathetic nervous system activation) showed up lower than it does at rest so don't really trust that one even though its a pretty chilled environment! Couldn't post the graph so heres what it said:

Average HR: 129bpm (max 196bpm, min 72bpm - from before snatches to after front squats)

Average HRV:  64     (about 5-6 points lower than morning reading   on a  scale of 0-100, the higher the better = more parasympathetic activation)

HR recovery: 50 bpm in one min from 170-120bpm, which is a good score but the gold standard is over 60 beats in the first minute...

So whoever said you can't get your cardio conditioning from lifting heavy weights may want to rethink their position :)

LPO 18

WOD:

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

3 Muscle Snatch, 3 OHS @45kg

Alternating (6 sets)

4 Muscle cleans, 4 Push press, 4 Front squats @60kg
3 Muscle cleans, 3 Push press, 3 Front squats @65kg

4 x 6 Back Squat @80kg

4 x 6 Clean Pulls @90kg

3 x supersets

 8  one-arm bent over rows each arm (split stance)   24kg-32kg-32kg

10 horizontal rows (feet on bench) @BW

Power Lung

WOD:

10 x Max distance apnea swims

Previous PR with a dive was 5 lengths of the 10m pool at the sitio. Today the best was 4 lengths with no dive, the rest were 2-3 lengths with various rest times.

LPO 16 & 17

LPO 17

WOD:

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

3 Muscle Snatch, 3 OHS @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press, 4 O/H Lunges @50kg
3 Power cleans, 3 Push press, 3 O/H Lunges @55kg

4 x 6 Snatch Pulls @65kg

4 x 6 Front Squat @80kg

4 x 6 Deadlift @110kg

5 x 8 Bent-over Rows @65kg

LPO 16

07/10

WOD:

Alternating (6 sets)
4 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

4 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press @60kg
3 Power cleans, 3 Push press @65kg

4 x 6 Snatch Pulls @65kg

4 x 6 Front Squat @80kg

4 x 6 Deadlift @100kg

5 x 5 Pendlay Rows @80kg   (1st set 60kg)

Mountain Time No Timer

WOD:

Got hold of a big truck tyre and did the following:

5 rounds for QUALITY: (speed and power)

Tyre pull with rope (down 15m grass slope with slight gradient)
8 pull-ups on thick tree branch with staggered hammer grip
5 hill sprints on steep 15m slope
10 tyre flips (back up slight slope)
10 push-ups feet on tyre
10 broad jumps over tyre
2 tyre pushes (slide a smaller truck tyre down the 15m slight slope and run back up with it)


Then:
10 min cold swim to cool off

LPO 15

WOD:

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

3 Muscle Snatch, 3 OHS @45kg

Alternating (6 sets)

4 Muscle cleans, 4 Push press, 4 Front squats @55kg
3 Muscle cleans, 3 Push press, 3 Front squats @60kg

4 x 6 Back Squat @80kg

4 x 6 Clean Pulls @90kg

3 x 8 Pull-ups

LPO 14

WOD:

Alternating (6 sets)
4 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

4 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press @60kg
3 Power cleans, 3 Push press @65kg

4 x 6 Snatch Pulls @65kg

4 x 6 Front Squat @80kg

4 x 6 Deadlift @100kg

6 x 6 Pull-ups 

Beach Time No Timer

Pre:
General joint prep
2 min bottom of squat
Greatest stretch in the world
20 leg swings each leg (front-back & side-side)

2 x 10 Standing straight leg raise
2 x 30 sec 1-leg warrior pose each leg
2 x 5  1-leg deadlifts @ 16kg
3 x 8  1-arm BO Rows standing on 1 leg

WOD:

5 rounds for QUALITY:

100m sprint
10 Squat jumps / thruster variations
10 KB clean and chest throw for max distance (5 out and 5 back)
60m sand bag drag @ 40kg(ish) (30m out and 30m back)

Last 20m of sand bag drag was horrendous on last 2 sets

Post:
10 min bodysurf

LPO 13

WOD:

Alternating (6 sets)
4 Muscle Snatch, 4 OHS @40kg

3 Muscle Snatch, 3 OHS @45kg

Alternating (6 sets)

4 Muscle cleans, 4 Push press, 4 Front squats @50kg
3 Muscle cleans, 3 Push press, 3 Front squats @55kg

4 x 6 Back Squat @80kg

4 x 6 Clean Pulls @90kg

5 x 5 Pull-ups    (2nd set @16kg)

LPO 12

23/9

WOD:

Alternating (6 sets)
4 Power Snatch,  4 Snatch Push Press, 4 OHS @40kg

4 Power Snatch,  4 Snatch Push Press, 4 OHS @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press @60kg
3 Power cleans, 3 Push press @65kg

4 x 6 Snatch Pulls @60kg

4 x 6 Front Squat @70kg

4 x 6 Deadlift @100kg

2 x 5 Pull-ups (2nd set @16kg)

3 x 8 KB Bent over rows @24kg