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