Gymnastic Pull Workout

I took last week off and so am raring to go this week.

Warm Up (5 mins)
Main (25 mins)

1) Street Sprints (6 x 10s x 50s rest)

2a) Muscle Up to L-Sit to Basic Ring Routine to Tuck Lever (5, 4, 3 MUs, 20s Lever)
2b) Laddering

3a) Ring Splits/Cuts (3x3 each way with hold for time)
3b) Tuck/Frog Planche (for 60s total - usu. 3x20s)
3c) Deadhang Repeaters (1x 3a:7r:120s on big rungs)/Foot Off Laddering (2x10)

The first of the sprints was a warm up. Sprint five was a deload. The rest were all-out and I felt fleet of foot. The MUs were controlled and smooth both up and down.

Climbing and Rings

The weather is still continuing to hover around zero degrees. The garage is cold to work in so I have increased the sprint activity as sprinting in gloves warms the hands up a treat.

Warm Up (5 mins)
Main (25 mins)

1) Street Sprints (6 x 10s x 50s rest)

2a) L-Sit Muscle Ups to Basic Ring Routine to Tuck Lever (5, 4, 3 MUs, 20s Lever)
2b) Laddering

3a) Ring Splits/Cuts (3x3 each way)
3b) Frog Planche (2x 20s)
3c) Deadhang Repeaters (2x 3a:7r:120s on small rungs)

The full set of sprints were performed as a discrete bit of training. Then I moved on to three sets (unless stated otherwise), of each of the following groups or exercises.

I had to keep the lever and planche down to 20s from an intended 30s hold as the shoulders quickly fatigued. Nothing wrong with a lighter session though.

The MU's were chracteristically brutal. I had to work for the last rep in each set....and THEN go in to the basic ring routine. Finishing on a lever really is a killer.

Climbing and Rings

This cold weather really does up the game. It demands motivation just to kick things off. Once moving though, things take a change for the better and the automaton kicks in.

Warm Up (5 mins)
Main (25 mins)
1a) Pistols (3x4)
1b) L-Sit Muscle Ups to Basic Ring Routine to Tuck Lever (5, 3, 3 MUs)
1c) Laddering

2a) Ring Splits/Cuts (2x4 each way)
2b) Frog Planche (2x '10s on, 10s off')

3) Deadhang Repeaters (321, 3a:7r:120s on small rungs)

4) 10 Minute Fingerboarding

In this cold weather it is important to feel fully warmed up particularly before any finger work. I usually wear mittens throughout the workout, removing them only when on the fingerboard. You need to raise your pulse to ensure warm fresh blood courses through to your extremities and primes them for work, but the mittens prevent rapid heat loss and re-cooling.

Monday Climbing

So, Britain has been plunged in to a big freeze. Such conditions preclude me from sprinting or KC work - but on this Winter Solstice night, I was psyched to give it some 'grrrr' in my sub-zero garage.

I was cheered by the knowledge that as of 1747hrs GMT, the sun had reached its lowest southerly position and so the evenings are going to get longer once again!

I ended up walking for a few hours (to the shops and the library). At least one of these journeys involved carrying Flash for time. I also cleared the snow from the paths of a few elderly neighbours. It is all training I guess. But the ice meant that the core of my session was indoors. It was cold but things soon warmed up.

Warm Up (5 mins)
Main (25 mins)
1a) Pistols (3x3)
1b) L-Sit Muscle Ups to Basic Ring Routine to Tuck Lever (1MU wighted to 10kg, 3MU, 3MUs)
1c) Laddering

2a) Ring Splits/Cuts (2x3 each way)
2b) Frog Planche (30s, 30s)

3) Deadhang Repeaters (321, 3a:7r:120s on small rungs)

4) 10 Minute Fingerboarding

I did three passes through 1a-1c and two through 2a-2b. The session was finished with a ten minute hang-fest.

By big gain was with the weighted Muscle Up and ring routine. I put in three inverted pull ups for good measure so the ring routine was tough. I reckon I could have done more weighted MUs but on losing the weight vest for the second set, I could feel how much I had given on the first set.

The three sets of pistols also cheered me up. I really worked the lowering and tried to explode on the positive phase.

Now for those of you who think that snow is a suitable excuse to veg-out. Check out this dude.

Climbing Workout

A real cold night - but I find the ritual of unlocking the garage and hanging the rings builds the excitement and anticipation of the hard work to come!

I was up for this session, but fatigue came quickly in the reps. Still, better to back off and adjust accordingly. I pushed closer in to failure last week, so am happy to back of tonight.

Warm Up (5 mins)
Main (25 mins)
1a) Sprint (12s, 12s)/Pistols* (6 per leg)
1b) L-Sit Muscle Ups to Basic Ring Routine to Tuck Lever (3MUs, 3MUs, 2MUs)
1c) Fingerboard Laddering

2a) Ring Cuts to Splits Combination (4, 4, 4)
2b) Frog/Tuck Planche (14s, 7s, 7s)
2c) Deadhang Repeaters (3a:7r:120s on small rungs)

The reps were done quite slowly, particular cut/split exercises. I have modified my basic ring routine to put a few inverted pull ups in to the exercise and with more emphasis on my pretty poor back-lever. (Damn those long legs)

The sprints were tonight's surprise advance. I really felt like I had fast-feet and pushed on a few extra strides with ease. The tuck planche felt more locked-in than usual as well.

Looking back over my training log it is great to see the ebb and flow of performance. Sometimes I hit a new high out of nowhere, other times I just don't seem to fire on a particular exercise. But I roll with it. When these highs fail to come I will show more concern.

Climbing Specific Routine

I am still trying to balance out and adjust my training in the face of the demands of Lau Gar. Short and hard is the training mantra of the moment - oh, and listening to my body. But the Lau Gar session comes AFTER this workout - so tonight could be interesting!

The aim is three passes through 1a-1c and then three sets of 2a-2c. Reps are not absolute - but best not go much above them. Move slower on the negative phase to ensure you tire before hitting the target - except for the MUs where you should aim for 5-8 reps on each set.

Warm Up (5 mins)
Main (20 mins)
1a) Sprint (10s, 10s)/Pistols* (6 per leg)
1b) L-Sit Muscle Ups to Basic Ring Routine to Tuck Lever (3MUs, 3MUs, 3MUs)
1c) Fingerboard Laddering

2a) Ring Cuts to Splits Combination (6, 6, 6)
2b) Tuck Planche (6s, 6s, 5s)
2c) Deadhang Repeaters (3a:7r:120s on small rungs)

*Notice the move from sprints for two sets to pistols on the final set

It was a cold, wet night so the prospect of completing a workout was not that appealing. But after the first sprint I felt like it was 'game-on!". At the risk of repeating myself, for me there is no better statement of intent to your body than a sprint ("un-corking the champagne")!

Climbing Workout (Growth)

My climbing workout has evolved once again - this time, to allow me on occasion to push myself in to physical exhaustion. At the moment I want to intersperse this kind of workout with my Hunt-oriented workouts.

I completed three sets through each group of exercises. Form was maintained throughout. The first two sets were completed to a point of where mentally I felt I could not complete another complete rep. The third and final set was completed to momentary muscular failure.

The negative portion of each exercise was always done under strict control and slower than the positive phase.

Warm Up (5 mins)
Main (20 mins)

1a) Sprint (10s, 10s, 15s)
1b) L-Sit Muscle Ups to Basic Ring Routine to Tuck Lever (6MUs, 4MUs, 3MUs)
1c) Fingerboard Laddering

2a) Ring Splits (6, 6, 5)
2b) Tuck Planche (6s, 6s, 5s)
2c) Deadhang Repeaters (3a:7r:120s on small rungs)

The shorter grouping allowed me to mentally REALLY focus on each exercise - and working on the final sets to a point of failure gave me firm feedback of my level of exertion.

Shoving all the gymnastic stuff in to this workout feels good - and as long as I alternate between my hunt workout (which I might tweak further), I look forwards to how this change of approach will manifest itself.

Certainly I am aching deeply today from this new intensity. I am also hungry for Fridays dabble with resistance. Both are good indicators.

These workouts are often completed fasted. On a Monday I don't eat until 2200hrs - and I manage both the workout above and my Lau Gar session in complete comfort with regards to my appetite. Mentally I feel it gives me an edge.

Variety eh? The spice of life.