A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
B.
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees
Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.
A. Did Gymnastuc Bodies progression for lower and upper.
B. 115. Burpees 16-21 per round
Done Sunday Morning…working all weekend so way short on time…
A. 10 min working on HSwalk progressions (finger tip presses, kick up, fall over, hold)
B. 22, 21, 21, 21, 19 @ 85#
had about 1:00-1:10 each round for burpees
Did B first because I was short on time and wanted to get it in.
20, 21, 20, 19, 18
@ 85#
Then did 3 rounds of 10 pistols per leg, and 30 sec of handstand holds, woking on balancing without my feet touching the wall.
A. 3 cleans @135
6 push Press
9 front squats
Max burpees
18,16,14,11,12
Had to modify a bit. All weights at 135 but did single arm cleans and then push Press and front squats from the rack.
Short on time so I will try to get A in later tonight.
Dude, as always, super impressive using one arm for the clean
Thanks bro. Appreciate it!
A. Ring monkey bars, HS balance, rope climb
B. 95lb+19. 115+18. 125+4. 115+4. 115+3
A. Worked on a bunch of stuff
B. 24/24/20/18/18 135 rx
great numbers dustin!
A. Gymnastic stuff. Pistol, L-sit, L-pull-up, and banded MU
B. Scaled to 115. Wasn’t feeling it today. 13/15/5/5/2
A:
Pistol Squats
3 sets x10 reps on each leg
B:
Barbell: 45kg
Burpees:
1) 10
2) 5
3) 5
4) 4
5) 6
A. HS walks are solid – up to 30 ft, pistols need work, but L-sits and L-pull ups are strong
B. Rx’d – burppes – 20/23/21/17/20
AWESOME WORK!! I cant wait to have HS walks down..I’m up to like 6 foot now…lol
A. Mobility Work – 15 minutes
B. Scaled (115 lbs): 14/10/10/10/14
how’s the rehab coming along teddy?
Going well Jorge! The biggest thing I’m working on is just getting comfortable with barbell cycling. It makes me nervous to move that fast behind the bar post surgery.
I appreciate you asking brother! Let’s get it mañana hermano!
Day behind A. Deadlift x 3 RM 105, 125 x 3 warm up (was supposed to do 145 also…but calc weight incorrectly) 165, 175, 185, 195, 205 B. RX with HSPU instead of push ups – 5:37 Deadlifts @ 120# (all UB) Pull Ups (15, 8/4, 5/4) HSPU (7/8, 12, 9) I would have had all UB but I have a hole in my sheet rock and my foot got hung up on it and I had to come down….grrrr C. Attempted Longhorn’s 10min EMOM with thrusters and BJ **Lets just say my second BJ didn’t go as planned…scrapped both… Read more »
nice work!! For my gym I attached a sheet of plywood to the wall to have a solid surface to work on (about 3 ft wide, 8ft high) for hspu and hs related things. Maybe this could be an option. Pretty funny that your foot got stuck though 😀
A. Done (just a bunch of gymnastic stuff)
B. as Rx. @135lbs on the bar. 13,11,8,6,8 of burpees.
First day I’m allowed to “workout post surgery! Not allowed to touch a bar or weight until my range of motion and strength are normal. Soo cardio …
Ran 1.78 miles
10 rds
5pushups
10squats
15 abmat sit-ups
No time because my phone overheated from the sun. Harder to do push-ups when you can’t put your middle finger down. Gross finger picture attached.this is what it looks like today!
That looks very painful…wishing you a quick recovery!!
Oh my! Glad you’re feeling up for working out though.
2 weeks of no workouts. I’m chomping at the bit to touch a bar!
Thanks!
OMG! Ouch! Hope you recover quickly…
thanks!
Today was a struggle just to get into the gym, but glad I did.
A. 12 min Emom
1 – hand stand walk
2- pistols to plates
3- bar MUs
B. Rx split/burpees
1 – 1:27/24
2 – 1:27/24
3 – 1:27/22
4 – 1:25/21
5 – 1:27/21
112 total burpees
C. Stationary sweat angel
??? I think I broke my PR on C on wednesday
I set mine today for sure, it’s getting very humid here. Great work today Jorge and congrats on the ring dips!
You destroyed B!
Thanks Teddy, it was pure misery!
Animal!
Haha we finally found something I can BARELY beat you at! You killed it too
You crushed that complex man! Great job buddy!
A.
– 3 sets of L-sit: holding for about 30sec each
– 3 handstands hold for 45 sec
– Work on double-unders, still not clicking.
B. Cleans/PP/FS at 115#
– 16/11/10/8/3 Burpees. (Dropped the bar after Should to Overhead on round 4/5).
Consistency was definitely not on my side today.
Take away: Will start working on 50 burpees for time to improve my breathing and push myself more on burpees.
A) Pistols Progression: OT2M – alternating pistols 12 – medball on 20 kgs plate 10 – medball on 15 kgs plate 8 – medball on 10 kgs plate 6 – medball on 5 kgs plate 4 – medball on floor 2 – no medball B) Scaled weight to 50 kgs. 4 sets unbroken; on the last set I had to break the FS in two, dropped the bar after 4 reps, took a few breaths and then went back at it. Burpees: 11, 11, 10, 10, 8 It’s great to see progress on this type of workouts, a few months… Read more »
Gold star for consistency Jorge – great work. Encouraging to watch your progress.
thanks chris, i look forward to getting things done everyday and sharing them with you guys and also seeing the amazing results we all post here. it’s great to be part of this community
having said that, I knocked a few of these out last night while my wife was on the box class https://www.instagram.com/p/BU0Rr_xBaFt/ 😀
Proud of you brother ur crushing!
A1. 3 sets OTM of:
Wall Climb + 30 second Nose-to-Wall Handstand Hold
A2. Back-To-Wall Donkey Kicks x 20 reps (10-5-5)
A3. Back-To-Wall Handstand Marching x 20 reps
A4. EMOM x 6 (3 sets)
Odd: L-Sit Lift on Box x 10 reps
Even: L-Sit Flutter Kicks on KBs x 15 seconds
B. As Rx (Hang Power Cleans): 25/21/22
… thanks to Travis Ewart for the gymnastic ideas/coaching videos … have a good weekend folks.
Feeling beat up so scaled down and just focused on moving smoothly.
B. @95. 17/17/15/14/13
Hooray for the weekend.
A: hspu + l-sits
B: 14/14/14/14/16 @40kg
B. 120# for barbell complex and burpee = 12, 12, 11, 12, and 15. Good times.