I have had three weeks off training apart from some random planching, chinning etc... nothing too formal. The recreation continued last night with a gig (Muse) and now I really ought to get back with some intense workouts. Last weeks intended 'come-back' workout never happened!
With my recent HSPU success I want to build on my strength gains and am trying to focus on my OAC somewhat. I am looking at about 65% of RM (ish) today and will ramp up the numbers over the coming weeks. Bottom line is to stop short of failure and genearlly auto-regulate. Feel it; don't fail it.
Warm Up (5 mins)
Main (<40 mins)
1. Sprinting (1x10s, 1x10s, 1x10s, 1x10s)
2. Stairgators (1)
3. Planche Variation (1x20s, 1x20s, 1x20s)
4. Scissor Splits/Cuts (3, 3, 2/3)
5. Basic MU Ring Routine to Lever (1x3-20s, 1x3-20s, 1x3-20s)
6. Kill Carry (1)
With the lever and planche I am looking for a minumum hold time of 3s a rep, working the hardest variation of each that I can, with a maximum 20s. I might throw in an easier variation of 20s or so on the final rep just to maintain volume. Similarly I might have a few goes at the hardest variation.
Stairgators make a welcome return to my routine. I start from my kitchen on all fours, moving backwards through the house and up the stairs. At the top of the stairs I move forwards, down the stairs back to the kitchen - as fast and as smoothly as I can. Good fun.
Well, in practise, the Stairgators were a killer. Not done them for a while and it shows. The Scissor Splits/Cuts also left their mark....I couldn't complete the last rep of the final set. I did a tuck lever and an advanced tuck planche (all three sets for each were 20s). I think I might reduce the rest time to about 30s between sets (currently I take about a minute), before take on a more advanced form. The ring routine felt solid-throughout.
Growing confidence and growing strength (not in the air). Glad to be back, uninjured and psyched.