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)