HB:
- Warmup
- Kovacs – good warmup, caught 1/1
- Kohlman – good distance again, 1 real good one at the end
- Yamawaki
- Jam work (from giants)
Tramp:
- Ballout Kohlman drills
Strength:
- PB: 1 arm straddle presses (1 x 5 each arm, knuckle assist)
- 1 arm HS holds (15sec x 4 each, 1 finger assist on left arm, no assist on right arm)
- HS hold (130sec)
- Shoulder prehab
Workout time: 2hrs
Pretty good workout today. High bar felt a little more promising with figuring some skills out. The one arm stuff was kinda tough…I think I was a little fatigued, not sure from what though. Had a rest day yesterday so my body is feeling pretty good.
Strength:
- SR: kip maltese (attempt, no spot) (3)
- SR: maltese (ring belt) (4sec x 6, -17.5#)
- SR: cross pull (ring belt) (1 x 3, -17.5#)
- SR: cross pull (high, ring belt) (4 x 2, -17.5#)
- SR: cross hold (6sec x 3, bw)
- PB: straight-straights (3, 3, 3, 1)
- Maltese DB press (3 w/ 2sec pause, 35# each)
- BB bench (shoulder width) (7 x 2, 165#; 9 x 2, 155#, 15 x 1; 145#)
- Horizontal pullups (10 x 2)
- HS hold (90sec)
- Shoulder prehab
Workout time: 1.9hrs
Pretty good workout this morning. I hadn’t done kip malteses, or any hard maltese stuff in about 3 weeks from the ab strain thing, so I was super weak….the kip maltese were real rough. Everything else though, felt really good and strong.
Strength:
- SR: [kip L, planche (5sec), straddle planche (5sec), L, pike press, hollow support hold (10sec)] (x 2)
- SR: [muscle up x 8, hollow support hold (20sec)] (x 2,)
- SR: [muscle up, L, pike press, hs hold (20sec), hollow support hold (30sec)] (x 2)
- SR: [invert (6sec), maltese (6sec), cross (6sec)] (ring belt) (x 4, -22.5#)
- 2 DB lunges (26 x 3, 30# DBs)
- 2 DB single-leg deadlifts (10 x 3 each, 30# DBs)
- HSPU (12 x 3, 90sec rest)
- Pullups (10 x 3, 90sec rest)
- [PB plank hollow hold (40sec), situps (10)] (x 2)
- Side planks (30sec each x 2)
- [Dips (30), pike press, HS hold (30sec)] (x 2)
- BO flies, lateral raises (10 each x 2, 5# DBs)
- HS hold (100sec)
- Shoulder prehab
Workout time: 1.9hrs
Wow…really hard workout this morning. It wasn’t too different than usual, I was just spent from yesterday (especially my biceps from malteses) which was quite different than the last two weeks. Consequently, that made things really tough. But, I made it through and got lots of work done.
HB:
- Warmup
- Kovacs – good swing, nice and high, pinged off on catch though, only did 1
- Kohlman – same deal…not getting left hand on
- Jam work (from giants) – good progress, started doing half-tak turn
Strength:
- SR: kip maltese (spotted) (5sec x 5)
- SR: [cross pull (spotted) (1), cross hold (3sec)] (x 3)
- SR: cross hold (5sec x 5, bw, 1min rest)
- PB: straight-straights (2 x 4)
- Maltese DB press (3 w/ 2sec pause, 35# each)
- BB bench (shoulder width) (7 x 2, 165#; 9 x 2, 155#, 15 x 1; 145#)
- Horizontal pullups (10 x 2)
- HS hold (90sec)
- Shoulder prehab
Workout time: 2.25hrs
Real good workout today. The Kohlmans are still frustrating me, but I think I’m just not working through the skill…getting lax in the second half and not going for the bar; maybe actually trying to catch might be better right now. Good work on the jams and half-tak stuff. Strength felt really good (including malteses) considering the last two days have been pretty hard. The supplemental stuff for malteses looks like it maintained my strength through the couple of weeks I couldn’t do actual malteses…interesting. I have a physical tomorrow and they are taking blood, so I figure I couldn’t do my Friday workout after that and moved it to today. Damn that 12 hour fast.
Hey man, your workouts are interesting. Is there anywhere I can see some descriptions of those exercises? I recognize a few of them but my knowledge of gymnastics moves I see used in comps so I need some help with the vocab.
__________________
"Is there no standard anymore?" - Walk, Pantera
There's not really a gymnastics dictionary, or anything related, unless you count the Code of Points...which is basically the rule book with all the skills in it. What exercises are you interested in? I can try to describe them and throw in some links.
Cross pull (on still rings): Start in an Iron Cross (arms at 90deg to your body) and pull up to a support (arms next to your body).
Kip maltese (on still rings): Here's a video...of a crappy one, but it still shows the skill. The kip is a way of getting to the maltese (going from an inverted hang to the maltese position). In the maltese, you want to be completely horizontal, with your arms straight, and your body level with the rings. For some real strength, watch this guy.
Maltese press (supplemental exs for still rings): Kinda like a fly (lying on your back, arms out to the side), but with your arms closer to your body when the dumbbells are in the lower position to simulate the maltese position.
Strength:
- SR: [kip L, planche (5sec), straddle planche (5sec), L, pike press, hollow support hold (10sec)] (x 1)
- SR: [muscle up x 10, hollow support hold (20sec)] (x 1)
- SR: [muscle up, L, pike press, hs hold (20sec), hollow support hold (30sec)] (x 1)
- SR: [invert (7sec), maltese (7sec), cross (7sec)] (ring belt) (x 2, -22.5#)
- 2 DB lunges (30 x 2, 30# DBs)
- 2 DB single-leg deadlifts (10 x 2 each, 30# DBs)
- HSPU (17 x 1)
- Pullups (15 x 1)
- PB plank hollow hold (1min x 2)
- [Dips (30), pike press, HS hold (30sec)] (x 2)
- Horizontal pullups (12 x 2)
- HS hold (120sec)
- Shoulder prehab
Workout time: 1.3hrs
I did a half-volume (er, modified half-volume) day today. I had to fast for 12 hours for a blood test this morning, and consequently I didn’t sleep well because I was worried about sleep walking and eating something. So, between those two things, I felt pretty crappy all day…well those things and cramming 6 days worth of workouts into the past 4 days didn’t help. But, I got in and things started to feel good and it ended up being a good workout. Thoughts of Jesse Marunde were running through my head during workout today…it’s too bad. RIP Jesse.
I weighed in at 133.1 lbs at the physical this morning. That kinda blew my mind. I haven’t weighed myself in probably 4 months, and I was about 144 lbs at that time. I am definitely the leanest I’ve ever been, and maybe even the strongest I’ve been too. I don’t really do cardio (unless you count 2 mile bike sprints a few times a day between work and other places), so I was really stunned by the weight. That weight though, is more typical of gymnasts my size. So I guess if gymnastics is my goal (which it is right now), that’s a good thing.
I’ll be away for about 10 days or so, out west to go backpacking and camping. I think the rest will do my body good. I think being computerless will be even better for my mind. Have a good week for those who check this.
- 2 DB lunges (30 x 3, 25# DBs)
- HSPU (10 x 3)
- Leg lifts (10 x 3)
- 1 DB single-leg deadlifts (10 x 3 each, 50# DB)
- Pullups (10 x 3)
- [PB plank hollow hold (30sec), situps (10)] (x 2)
- [Dips (40), pike press, HS hold (30sec)] (x 2)
- BO flies, lateral raises (10 each x 2, 5# DBs)
- HS hold (90sec)
- Shoulder prehab
Workout time: 1.8 hrs
I got home Tuesday night and was pretty tired, but figure that the sooner I get to the gym, the sooner I’ll get the crappy ‘get the cobwebs’ workout out of the way. I really hate these workouts after a break because I feel so weak. But, the workout went well, and my body felt great (that’s a plus at least).
The trip was good. I went camping for a couple nights and backpacked for about 3 days out in WY. On the days I wasn’t on the trail, I got in some good runs and workouts of pushups, pullups, and leg lifts on playgrounds around the towns we stayed in. My sister said that I look smaller, and I think I have to agree with her considering my weight of 133 before the trip.
Strength:
- 1 arm HS holds (12sec x 5 each, 1 finger assist on left arm, no assist on right arm)
- HS hold (120sec)
- Shoulder prehab
Workout time: 1.8hrs
This was the first swing workout in about two weeks due to being away. I don’t try anything spectacular on these workouts, just get in to swing around and get my bearings back. My body felt great and all healed up and skills were pretty good (no real digression).
HB:
- Warmup
- Kovacs – felt good for not doing these in 2 weeks, good distance to catch on 3/7
- Jam work
Strength:
- SR: kip maltese (spotted) (5sec x 5)
- SR: [cross pull (spotted) (1), cross hold (3sec)] (x 2)
- SR: cross hold (5sec x 5, bw) – uh, not quite holds, more like slow eccentrics
- PB: straight-straights (2 x 4)
- Maltese DB press (5 w/ 1sec pause, 30# each)
- BB bench (shoulder width) (5 x 2, 165#; 8 x 2, 155#; 12 x 1, 145# drop set to 8 x 1, 135#)
- HS hold (90sec)
- Shoulder prehab
Workout time: 2.25hrs
Pretty good ‘real’ workout today. High bar felt good though the kovacs were a little off, however I’m not worried nor too frustrated with that considering the time off. Strength felt weak, but that’s expected too. Felt good to really workout again.
- SR: [kip L, planche (5sec), L, pike press, L, straddle press, hollow support hold (10sec)] (x 1)
- SR: [muscle up, L, pike press, hs hold (30sec), hollow support hold (20sec)] (x 1)
- 2 DB lunges (30 x 1, 30# DBs)
- PB: straight-straight (2 x 1)
- 2 DB squats (20 x 1, 50# DBs)
- PB: pike press (6 x 1)
- 2 DB SLDL (20, x 1, 50# DBs)
- HSPU (close grip) (12 x 1)
- Pullups (12 x 1)
- Leg lifts (20 x 1)
- HSPU (wide) (12 x 1)
- Rope climb
- PB plank hollow hold (1min x 1)
- BO flies, lateral raises (15 each x 2, 5,8# DBs)
- HS hold (90sec)
- Shoulder prehab
Workout time: 1.5 hrs
I was moving all weekend and needed something different to do so I went to the gym. Kinda threw together a full-body workout, one set on everything with some similar exercises. Pretty good workout over all…my strength is coming back.
- 1 arm HS holds (12sec x 5 each, 1 finger assist on both arms) – real hard today
- HS hold (120sec)
- Shoulder prehab
Workout time: 1.9hrs
Kinda had a crappy workout today. Maybe from moving all weekend and the workout yesterday, I don’t know…either way I was pretty dead. That and I felt like I had a rock in my stomach while workout out. Gotta have the bad days to have good days though.
Strength:
- SR: kip maltese (attempt, no spot) (3)
- SR: maltese (ring belt) (4sec x 7, -17.5#)
- SR: cross pull (attempt, ring belt) (1 x 2, -17.5#)
- SR: cross pull (high, ring belt) (4 x 2, -17.5#)
- SR: cross hold (5sec x 3, bw)
- PB: straight-straights (3, 3 (2), 2, 2)
- Maltese DB press (5 w/ 2sec pause, 30# each)
- BB bench (shoulder width) (7, 6, 165#; 9, 8, 155#; 12 x 1, 145# drop set to 8 x 1, 135#)
- Horizontal pullups (10 x 2)
- HS hold (90sec)
- Shoulder prehab
Workout time: 1.9hrs
Another humbling ring strength workout…still feeling weak from taking time off. I think these workouts are harder on my mind than on my body. Oh well, it’ll come.
Strength:
- SR: [kip L, planche (5sec), straddle planche (5sec), L, straddle press, hollow support hold (10sec)] (x 2)
- SR: [kip L, narrow straddle planche (5sec), straddle press, hollow support hold (20sec)] (x 2)
- SR: [muscle up, L, pike press, hs hold (20sec), hollow support hold (20sec)] (x 2)
- SR: [invert (4sec), maltese (4sec), cross (4sec)] (ring belt) (x 5, -22.5#)
- 2 DB lunges (20 x 3, 30# DBs)
- 1 DB single-leg deadlifts (10 x 3 each, 50# DB)
- [leg lifts (10), tuck lifts (10)] (x 3)
- HSPU (12 x 3)
- Rope climb (1 x 3)
- PB plank hollow hold (40sec x 3)
- [Dips (45), pike press, HS hold (30sec)] (x 1)
- Horizontal pullups (10 x 3)
- HS hold (90sec)
- Shoulder prehab
Workout time: 1.9hrs
Workout was a little better this morning; the rings stuff was still rough, but everything else felt pretty good (i.e., almost back to normal). I can feel my allergies starting to kick in, so I’m not looking forward to the next few weeks. Oddly enough though, they don’t seem to bother me nearly as much when I’m in the gym. Must be all the chalk clogging up my breathing passages; maybe I should stay in the gym longer.
HB:
- Warmup
- Quasts
- Jams, half tak work
- Double-lays
- Stalders, stalder fulls
SR:
- Lockarms
Strength:
- PB: 1 arm straddle presses (1 x 3 each arm, knuckle assist)
- 1 arm HS holds (12sec x 5 each, 1 finger assist on left arm, no assist on right arm)
- HS hold (120sec)
- Shoulder prehab
Workout time: 1.75hrs
First real good workout today after coming back. My body felt pretty good and I had a good amount of pep. High bar felt good; I felt more in control of the bar on the technical stuff, rather than the bar controlling me. Made some good progress on the jam and half tak stuff. The 1-arm handstands are getting good and solid.
HB:
- Warmup
- Kovacs – good swing, nice and high though far, caught 1/7
- Dbl-dbl
- Jam work (from giants) – good progress, started doing half-tak turn
- Stalder fulls
Strength:
- SR: kip maltese (spotted) (5sec x 6)
- SR: cross hold (5sec x 6, bw)
- PB: straight-straights (2 x 4)
- Maltese DB press (4, 4, 3, 3 w/ 1sec pause, 35# DBs)
- BB bench (shoulder width) (7 x 2, 165#; 9 x 2, 155#; 12 x 1, 145# drop set to 8 x 1, 135#)
- SR: hollow support hold (30sec x 2)
- HS hold (100sec)
- Shoulder prehab
Workout time: 2.5hrs
Good workout today…feeling more like the workouts before the break. High bar wasn’t too great, but the strength workout was good and made up for high bar. I’ve had limited internet access, so I’m not writing much right now…maybe later.
Strength:
- SR: [kip L, planche (5sec), straddle planche (5sec), L, straddle press, hollow support hold (10sec)] (x 2)
- SR: [kip L, planche (5sec), straddle press, hollow support hold (20sec)] (x 2)
- SR: [muscle up, L, pike press, hs hold (20sec), hollow support hold (20sec)] (x 2)
- SR: [maltese (5sec), cross (5sec)] (ring belt) (x 6, -22.5#)
- Reverse 2 DB lunges (20 x 3, 30# DBs)
- 1 DB single-leg deadlifts (12 x 3 each, 50# DB)
- [leg lifts (12), tuck lifts (8)] (x 3)
- HSPU (12 x 3)
- Rope climb (1 x 3, 12 or 13 steps)
- [PB plank hollow hold (1min), extension hold (1min)] (x 2)
- [Dips (50), pike press, HS hold (30sec)] (x 1)
- Horizontal pullups (12 x 2)
- HS hold (120sec)
- Shoulder prehab
Workout time: 2hrs
Pretty good workout today. I was a little tired and unmotivated, either from moving this morning or workout yesterday or both. Still, I got some good work in and made progress here and there.
- PB: 1 arm straddle presses (1 x 3 each arm, knuckle assist)
- 1 arm HS holds (12sec x 5 each, 1 finger assist on left arm, no assist on right arm)
- Jump rope (1min x 6, 30sec rest)
- Prone and side planks (40sec each x 2)
- [BO rear flies (15), abduction (15)] (x 2, 5#, 8#)
- HS hold (120sec)
- Shoulder prehab
HB:
- Warmup
- Rybalko to 1 arm, hop full to 1 arm
- Kovacs – nice and easy, caught 1/2
- Stalders, stalder fulls
Strength:
- SR: [kip L, planche (5sec), straddle planche (5sec), L, straddle press, hollow support hold (10sec)] (x 2)
- SR: [muscle up, L, pike press, hs hold (20sec), hollow support hold (20sec)] (x 2)
- 2 DB lunges (20 x 2, 30# DBs)
- Leg lifts (10 x 2)
- DB maltese presses (6 x 2, 5sec holds, 25# DBs)
- HSPU (12 x 2)
- Rope climb (1 x 2, real long rope)
- HS hold (90sec)
- Shoulder prehab
Workout time: 1.75hrs
I am out at Stanford for a conference for a few days, so I got in the gym with the Stanford guys. Good, quick workout to keep me going for a few days.
HB:
- Warmup
- Kovacs – good day, good energy, caught 2/4
- Jams – good day on these too, starting to feel the tak
- Stalders, stalder fulls
SR:
- Lockarms
- Front lockarms
- Open dbl pikes
Strength:
- Maltese (spotted) (5sec x 3)
- HS hold (120sec)
- Shoulder prehab
Workout time: 1.9hrs
Good workout after being away for about 4 days for the conference. I couldn’t manage to do nothing, so I got in some good runs and pullup/pushup workouts.
Strength:
- SR: kip maltese (attempt, no spot) (3)
- SR: maltese (ring belt) (5sec x 8, -20#)
- SR: cross pull (slightly high, long eccentric, ring belt) (4 x 3, -20#)
- SR: cross hold (5sec x 3, bw)
- PB: straight-straights (3 x 2, 2 x 2)
- Maltese DB press (6 w/ 2sec pause x 4, 30# each)
- BB bench (shoulder width) (7 x 3, 165#; 10 x 1, 155#; 13 x 1, 145# drop set to 9 x 1, 135#)
- Horizontal pullups (10 x 2)
- HS hold (90sec)
- Shoulder prehab
Workout time: 2hrs
Pretty good ring strength workout despite being out of the gym for a few days. I dropped (increased) weight on some stuff to focus on lat activation, which I may be missing a little. Although I didn’t like being away from the gym for about half of August, I’ve learned that 10 days out of the gym will make a dent in my progress, but 4 days isn’t that bad and may actually be good. My allergies are kicking in now, so I may be miserable for a couple weeks…boo.
Good volume workout today, though a little fatigued from yesterday. I can’t believe the summer is over—not like I’m going back to school—but still, 4 months are gone. Time to look at what I’ve accomplished in that time, and what to accomplish in the next 4.
HB:
- Warmup
- Quasts
- Quast immediate stalder – never made this combo before; not worth much…but cool
- Jams, half tak work – getting in more consistently, starting to do more half-tak action
- Stalders, stalder fulls
- Pirouette work
Tumble Trak:
- Layout combos
- Layout combo with front 1 and 3/4
Strength:
- PB: 1 arm straddle presses (1 x 4 each arm, knuckle assist)
- 1 arm HS holds (12sec x 5 each, 1 finger assist on left arm, no assist on right arm)
- HS hold (120sec)
- Shoulder prehab
Workout time: 1.8hrs
Had a pretty good light day…er, kinda light. I had really good energy, which is either a function of eating a little more or having more guys/new blood in the gym.
HB:
- Warmup
- Quasts
- Kovacs – caught 3/3, combo to triple timer on 2
- Triple back dismount – first day doing these; the first one was almost completely laid out, the second got in (tucked) better…flipping good and really high (so I’m told)
Strength:
- SR: kip maltese (spotted) (5sec x 6)
- SR: maltese (spotted) (5sec x 2)
- SR: [cross pull (spotted) (1), cross hold (3sec)] (x 2)
- SR: cross hold (5sec x 3, bw)
- PB: straight-straights (2 x 4)
- Maltese DB press (4 x 4 w/ 1sec pause, 35# DBs)
- BB bench (shoulder width) (8, 8, 8, 7, 165#; 14 x 1, 145# drop set to 9 x 1, 135#)
- Horizontal pullups (12 x 2)
- HS hold (116sec)
- Shoulder prehab
Workout time: 2.5hrs
Real good workout today, had tons of energy again. High was good and fun; the kovacs were easy and quite connectable and the triples were very promising. My strength is feeling pretty good and is either getting back to where I was or surpassing that of July.
I was going to go in yesterday, but I was completely dead and my workout would have been useless. So, I got in bright (well, it was still quite dark outside) and early this morning. Today wasn’t anything structured; I just needed something to hit everything and get me going. I haven’t figured out my schedule for September (or the fall for that matter), so I don’t really have plan for workouts—which I’ll make up in the next few days. It was nice to get back to the front squats and deadlifts—however, those may have to go if they take away from my other workouts.
Linear Mode
