Friday, 4 May 2012

Gymnastic Week 1 W/O3

Last deloaded workout in this cycle.

Warm Up (5 minutes)
Main (30 minutes).
1. Handstand Work - mixed with lunges (10 mins)
2. Manna Progression (three rounds for time)
3. Chins (10, 10, 7/10)
4a. Headstand RLLs (4)
4b. Deadlift (2x135kg, 2x135kg)
5a. Wall Walk (2)
5b. Backbridge (15s, 15s)

Wrist and Elbow Prehab
6a. Golfers Elbow Drumstick Rotation (10)
6b. Wrist Push Ups from the Knee (10)
6c. Reverse Wrist Curls (10)

7.  321 (8/8L, 8/8L, 8/8L)
Once more in the sweet spot with the handstands.  I did a bit more handwalking this session as well - just to build volume.

The last set of chins felt tough so I stopped at 7 reps - this is meant to be a deloaded phase after all.  Aggressively short rests between sets certainly increase the intensity of the workout.

Deadlifting was pedestrian. 

All in all a fruitful session.  I am ready to ramp up next week mind!

No comments: