Invert Revert

Max pull-up training sets (4 reps)

12 x 4   (I stopped at 12 sets as the total reps exceeds next week's total for 9 training sets of 5 reps)

Pull-ups this week: 161


INVERTED:

Practice transferring weight from feet to hands in straddle position for 10 mins


MWOD:

Lateral seam smash

Inverted L's

2 x 10 Band (light) shoulder raises
2 x 10 Serratus push-ups

9 x 4 Pull-ups w/ 1 min rest each set (training set = 4 reps this week)

INVERTED:

4 x 4 HSPU in L position (feet on top of couch back rest, head to floor)


MWOD:

Ankle and hip banded mobs
Splits machine

10pm WOD

Pull-up pyramid:
Complete 1 rep then 2 reps then 3 and so on until you cannot complete the given amount of reps in the set -  take 10 secs rest per rep just completed


35 reps in 6.34


INVERTED:

Max handstand hold against the wall
45 sec


MWOD:

5 way shoulder mob with green band

Max Destroyed

Max pull-up day and feeling pretty broken from Saturday's first weight session in a while!

5 x Max pull-ups w/ 1 min 30 sec rest each set
12-9-8-7-6   


INVERTED:

3 x 3 HSPU


MWOD:

Trap smash

Rainy Recovery

INVERTED:

Headstand position with knees on elbows and work on changing slowly between head on floor to feet on floor and back while hands stay fixed on floor.

MWOD:

Blue angels with Supernova (pec minor/serratus smash)

Power Heel Debut

Tried out the new Inov-8 Power Heels on the F-Lite shoes, works well and means you only need one pair of training shoes. Worth the $35.


WOD:

7 x 3 Snatch, 1 Snatch push-press
40kg-40kg-50kg-50kg-60kg-60kg-60kg
Squat snatch with 40kg & 50kg


Power clean and power jerk: (f/j) = failed jerk
3-3 @ 60kg, 2-2 @ 70kg, 2-2 @ 80kg, 1-1 @ 85kg (f/j), 1-1 @ 90kg (f/j)
1-1 @ 80kg, 1-1 @ 85kg


Front squat:
4-3-2-4-4
80kg-85kg-90kg-80kg-80kg


Deadlift:
4-3-4-3-2
100kg-110kg-110kg-115kg-100kg


Reverse Hypers:
3 x 12

Arms Up

Max training sets (3) of pull-ups (stopped at 12 sets as its the equivalent of 9 sets of 4 which will be the reps for next week's training sets)
12 x 3   w/ 1 min rest each set

Pull-ups this week = 140


INVERTED:

3 x max handstand holds
45 sec - 30 sec - 41 sec


MWOD:

Quad stacking with homemade Battlestar and Supernova

Bedtime Story

Today's training had to be fit in around Ed's bedtime story!

9 pull-up training sets (start with 3 reps)
9 x 3 Pull-ups   1 min rest


INVERTED:

2 min headstand hold


MWOD:

Quad Smash
Toy with child pose with posterior hip distraction

Pull-up Pyramid

Pull-up pyramid

10 secs rest for every rep just completed

E.g. 1 rep - 10 secs rest - 2 reps - 20 secs rest - 3 reps - 30 secs rest and so on until you cannot complete the given reps for a set consecutively.


32 reps (7 rounds + 4 reps) in 7.30


INVERTED:

3 x 3 HSPU   (facing wall starting in headstand with knees on elbows)

MWOD:

Smash hamstrings with straight leg, then TFL
Classic spinal twist stretch 5 min each side with good breathing

Armstrong & 3s

Starting the armstrong pull-up program again: (all strict)

Mon: 5 x 5 Max pull-ups  90 secs rest

Tue:  Pull-up pyramid

Wed: 9 training sets (start with 3 reps and go up when you can complete more than 9 sets with 1 min rest)

Thu: Max training sets   1 min rest

Fri: Repeat hardest day or different training

5 x 5 Max pull-ups  12-9-6-6-6

INVERTED:

3 x 3 HSPU

MWOD:

Foot smash and lower leg lax ball and gemini stacking

18/5

30 min bodysurf

10 min handstand practice on the beach

Joatinga

1 hr Bodyboard session at Joatinga


INVERTED:

2 min Headstand hold


MWOD:

Pec minor and posterior shoulder smash with Supernova

Last minute handstands

INVERTED:

PRACTICE handstands against the wall for 10 mins 

Facing wall and as much time as possible in freestanding (feet off wall)

MWOD:

Hamstring smash on battlestar with stick on adductors/hip flexors

15/5

INVERTED:

PRACTICE handstand to forward roll on the beach for 10 mins

Then: night swim!

MWOD:

T-spine smash with peanut

Supernova smash intercostal spaces

Down on the upside

This is the second day into a challenge to do some kind of inverted training or practice everyday for 21 days to see if there is some handstand hold improvement... 13 May - 2 Jun

Current max free handstand hold = 4 sec

INVERTED:

Max handstand hold with 1 HSPU every 10 secs

4 (1 strict, 3 kip)

Then:

Max chin above bar hold with 1 strict dead-hang pull-up every 10 secs

5

MWOD:

Gut smash on table with supernova

Couch stretch with green band

Functional Heart

Fitness Test in Cardio-Functional physiotherapy class - achieve 140 bpm and maintain

1 min each:

Squats
Bike
Step-ups
Jump to touch bar
Push-ups


Later:
45 min bodysurf with fins


MWOD:

Test new Gemini and Supernova
Feet, lower leg smashing and knee stacking


INVERTED:

3 x 30 secs Headstand

JB - Parque Lage (Long way round)

Trail walk / run from Horto up to Vista Chinesa, Mesa do Imperador, run through Paineiras National Park along top road. Arriving at the Paineiras station below the Christ, jump on the tracks and continue up, drop onto a trail and down to Parque Lage.

Time 3.5hrs  = roughly 8km

And Here We Go!

Too much time off, too many feriados and too much school work and no gym membership!!! Coming back working on gymnastics skills and full range strict, correct movements, and getting stronger / putting on some mass over the winter!

WOD:
AMRAP until cannot get full elbow lockout at top of dips, no time limit.

3 Strict dips (elbow lockout and pause at top) (would be turnout on rings too)
40m Sand sprint
Walk back to bars


13 rounds in about 12-13 mins (beach clock)

Locked out all dips but stopped as good workload already and sprint was starting to slow



1/5

TABATA SOMETHING STRICT

WOD:

Tabata Strict pull-ups
Tabata Hand release push-ups
Tabata Sit-ups (arms across chest)
Tabata Squat (Come to full stop and pause at bottom position - no bounce)


Pull-up   6-5-4-4-3-3-3-3    (broke down too much, not a good idea as tabata)
Push-up  8-7-6-5-4-4-4-4    (ok but couldn't keep elbows in on last sets)
Sit-up     8-7-6-5-8-8-8-8    (last four sets used arms again as it was too much)
Squat     11-10-10-10-10-10-10-10   (no problem)