Static Dynamic Routine

This workout is perhaps my favourite....I mean I like ALL my workouts - they contain variety, novelty and a good general challenge. But this workout has that 'tension' as I make the move from the static exercise to the dynamic.

I know during that transition that I am a few seconds away from SERIOUS physical demand that requires real focus and application.

Wam Up (5 mins)
Main (25 mins)
1a) Rowing (1x500m, level 7, 28spm: 1'35")

2a) Chair Sit (60s) to Pillar Jumps (2x10)
2b) Handstand (2x60s) to Alternate One Arm 3kg Medicine Ball Throws (2x10 - 20 in total per rep)

3a) Lever (5s) to Chin Ups (3 x to failure - 12, 8, 6)
3b) RLLs (Straight Leg - 1x5)/Deadlift (1x5 RM to 'almost failure' with > BW weights)

The rowing is really an extension of the warm up. The 'meat & potatoes' occurs in parts 2 and 3.

Section two, performed as a pair, involves three lots of 2a and two sets of 2b. The same goes for section three. So for example, for section three I start with the Lever and Pull Up (L2PU) combination, and then move to RLLs. Second time through I do L2PUs and then move to Deadlifts. I complete with a set of L2PUs only.

Rest as necessary between groups of exercises (so between 1 and 2, and 2 and 3). But no excessive intra-set rests!

As always the emphasis is on the negative phase of the exercise - particularly with pull ups. Also with PUs, you need to pull up so your neck is well above the bar and lower to almost straight arms. Use that full range of motion. Oh yeah - and NO kipping or wild swinging.

With the Medicine Ball throws, explode that ball upwards on EVERY throw with everything you have. Try to catch it one handed as well - with the same hand. You should experience failure by the 10th rep - if not then first, throw harder and higher, and if that does not work, use a heavier weight.

The planches have been pushed to the climbing/sport specific workouts but reckon I should move them to part of my Lau Gar warm up.

Brutal!

Static Dynamics

Back to business this week! I have decided to balance up the climbing workout - which is heavily ring based, with the lunchtime gym work, which is bodyweight/floor based (with the odd bit of iron). I have underestimated how taxing the climbing training can be - the rings are brutal on the shoulders and when I go back to them after a week or so of rest, I notice the difference. More rest is required and clearly beneficial.

I have also decided to try to really push that saw-tooth profile. To this end I am trying to reduce the number of sets and increase the intensity. I also aim to reduce rests between exercises. Such intensity has to be balanced out with a reduction in volume.

Wam Up (5 mins)
Main (20 mins)
1a) Rowing (2mins at level 7, 28SPM)

2a) Chair Sit (60s) to Pillar Jumps (3x10)
2b) Handstand (60s) to Alternate One Arm Medicine Ball Throws (2x10)
2c) Lever (15s) to Reverse Press Up/One Arm Dumbell Rows (2x10)
2d) Planche (15s)
2e) RLLs (Straight Leg - 2x5)
2f) Kneel Backs (60s)

The rowing is a great introduction to the warm up. I like the whole 'stretching out' effect. I prefer sprinting but am keen to mix it up!

I 'cycled' through 2a-2f. Each pass took about 10 mins. The OAMBT was done with a 3kg ball, but as with all the exercises with weights, the explosiveness of the movement is way more important to me than the weight. I thrust that ball high as I could EVERY time. The last set of rows was done with dumbells (rather than bodyweight), and again, I pulled with ALL my might.

The evidence of my effort was obvious. Twenty minutes just about broke me. Looking at some photos from the weekend I can see that I have a good handle on my body fat levels. They are pretty stable around 10%. I am also consistently around 81kg - which is about 3kg heavier than I remember being over the past couple of years - so I assume this is muscle. This weight seems to be much more consistent regardless of my exercise, fasting and eating patterns.

My goal now is to push the strength through greater intensity but less time. I want to progress with some of my gymnastic endeavours - but have to me mindful of the risk of injury - especially given my other pursuits and desire to excel at those also!

All the while I need to fight my 'mainstream' tendancy to do too much and get bogged down in the detail and risk injury. Basic movements that hit muscle chains are all you need and, given variations in intensity and profile, will force adaption. It just takes time.

Further, faster, stronger, harder!

Stactic Dynamic Protocol

Warm Up (5 mins)
Main (30 mins)
1a) Chair Sit (60s) to Pillar Jumps (3x10)
1b) Handstand (60s) to Alternate One Arm Medicine Ball Throws (3x10)

2a) Lever (15s) to Rows (3x10)
2b) Planche (15s)
2c) RLLs (3x5)
2d) Kneel Backs (60s)

I cycled through each group of exercises three times. Rest times between each set of a particular exercise was up around four minutes. The idea was to perform a static/isometric exercise followed by a dynamic exercise.

The AOAMBTs were with quite a light medicine ball (2kg), but after a minute in a handstand position (I don't recall holding 3 sets of one minute holds before), the weight seemed heavy enough - particularly on the last set. Weight is less important than trying to really throw the ball high - and consistently so!

I could have followed the planche with press ups - but I did press ups in Lau Gar last night, so cut myself some slack. The lower back endured a static stimulus from the planche. The RLLs were slow and controlled.

As always, the end of a set, and the end reps of the last set are where things really got tough. I really enjoyed this workout. I left the gym with gas in the tank. I have to say that although I finished the workout some time ago (3hours), I can certainly feel it. It was sunny with a fresh breeze outside - just right to arouse ones motivation.