6.2.2007
Strength:
- SR: [kip L, planche (5sec), hollow support hold (20sec)] (x 1)
- SR: [kip L, pike press, back kip L, straddle press, muscle up L, hollowback, hollow support hold (10sec)] (x 2)
- SR: [muscle up L, straddle planche (5sec), straddle press (20sec), hollow support hold (20sec)] (x 2)
- HSPU (10 x 2) – first set close (~12”), second set wide
- Rope climb (1 x 2) – nice long 1 arm eccentrics on the way down
- Deadlifts (quick pulls) (5 x 3, 215#)
- Clean and press (5 x 2, 115#)
- 2 DB walking lunges (24 x 2, 30# DBs)
- Leg lifts (12 x 2)
- Jump rope (1min x 4)
- HS hold (1.5min)
- Dips (30)
- Shoulder prehab
- Foam roller (glutes, ITBs, hip flexors, lumbar/thoracic spine)
Workout time: 1.75hrs
Pretty good workout today. I tried to combine last month’s supplemental ring workout with my leg workouts; I modified a few exercises and cut down the volume basically…took the biggest bang-for-your-buck exercises I guess. This may become my Tuesday and Friday workouts for June, although I may up the intensity or volume here and there (I went a little lighter today because I know tomorrow will be much harder).
Chris Shugart says (something to the tune of) your time in the gym should enhance your life, and not take away from it. While that statement may apply to me, that’s a topic for another day. However, I feel it’s just as applicable to my leg workout; my leg workouts should enhance my gymnastics workouts (i.e. my main goals), and not take away from them. By combining the supplemental ring and leg workouts, I think that will force me to limit my leg volume, which is something I’ve struggled with. If this works, although I’ll kinda miss those long volume leg days, I’ll like the fact that I devote energy to other gymnastics-specific stuff and become more efficient.
On another note, I’ve noticed that with like 5 minutes of posting my workout, I get booted from the first page in the training forum. Good for all you guys.
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