Routine Wk3 W/O 2b Volume*

First of all I have to say that Friday's pistols battered me!  My legs and butt were still sore on Sunday evening!  Keeping sets, reps and rests mixed up is as important as variation in exercise and offers an easy way to jazz up a staid routine.

Second point to note is that my left hip has felt stiff on occasion over the past six months, but has now cleared up.  What I thought was age was perhaps over-training!  Same thing with my wrist - I had a sensitivity in my left wrist (or was it right) - but all gone.  So I'm rolling uninjured.  Result.

Warm Up (5 minutes)
Main (35 minutes).
1. Handstand work and walking lunges to side/front (10 mins)
2. Manna Progression (three rounds for time)
3. Chins (10, 10, 6/10)
4a. Headstand RLLs (8)
4b. Snatch-Grip Deadlift off a Deficit (BWx5, BWx5, BWx5)
5a. Wall Walk (3)
5b. Backbridge  (15s, 15s)

Wrist and Elbow Prehab
6a. Golfers Elbow Drumstick Rotation (12)
6b. Wrist Push Ups from the Knee (12)
6c. Reverse Wrist Curls (12)

7.  321 (8L, 8L, 8L)/Bouldering

Routine Wk2 W/O 2a Volume

Due to my other training - particularly Lau Gar, I am dropping from three formal sessions a week to two.  The second and third weekly workouts that I have been following for the past several months have had a pleasing content (containing ''Pistols & OACs" and "Deadlifts & Weighted Chins" respectively), so I am going to rotate them on a weekly basis.  So I will rest on Tuesday and my Pistols W/O will be done on Friday in Week 1.  In Week 2 I will do the Deadlift workout, and so on...

Again with the volume focus.  I've lowered the reps from my last cycle but increased the sets.  Rests are being kept short to less than 60s for all chinning and pistols.   

Warm Up (5 minutes)
Main (30 minutes).
1. HSPU/Handstand/Handwalk (Leg work - side/front lunges, air squats, front/side/turning kicks)
2. L-Sit/Manna Variation (for time)
3. Pistols Assisted (75kg x 8, 75kg x 8, 75kg x 8, 75kg x 8)
4i. OAC (5x55kg, 5x55kg, 5x55kg)
4ii. Two Arm Chin (BWx10)
5. Backlever to Frontlever (5s, 5s, 5s)

Shoulder Prehab:
6. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)

Gymnastic Week 4 W/O3

This is the last workout of this cycle.  I will take a rest week next week - maybe two.  On my return I will look to go on a strength cycle or Wendler. 

Deadmau5's Strobe and South Central's Aeon are once again my 'choons of choice' for the workout.  A blue sky will facillitate some tan-work.

Warm Up (5 minutes)
Main (35 minutes).
1. Handstand work and walking lunges to side/front (10 mins)
2. Manna Progression (three rounds for time)
3. Chins (10, 10, 10)
4a. Headstand RLLs (8)
4b. Snatch-Grip Deadlift off a Deficit (BWx5, BWx5, BWx5)
5a. Wall Walk (3)
5b. Backbridge  (1, 1)

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 (8L, 8L, 8L)/Bouldering

Gymnastic Week 4 W/O2

Scorchio!  Super sunny day with blue skies, no clouds and an occasional fresh breeze.  Looking forward to this one.

Rests are currently being kept short to less than 60s for all chinning and pistols.  I am going to drop the reps and increase the sets for pistols.  I will also pull like a bastard for that last rep on OACs!

Warm Up (5 minutes)
Main (30 minutes).
1. HSPU/Handstand/Handwalk (Leg work - side/front lunges, air squats, front/side/turning kicks)
2. L-Sit/Manna Variation (for time)
3. Pistols Assisted (75kg x 7, 75kg x 7, 75kg x 7, 75kg x 7)
4i. OAC (7x55kg, 7x55kg)
4ii. Two Arm Chin (BWx10)
5. Backlever to Frontlever (5s, 5s, 5s)

Shoulder Prehab:
6. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)

Gymnastic Week 4 W/O1

Today's workout:

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Planche Variations (25s, 25s, 25s)
3. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
4i. Rope Climb (3)
4ii. MU to Ring Routine (3, 3, 3).
5. Scissor Splits (3x '2L, 2R, 2C')
6. Barefoot Kill Carry (1)
7. Fingerboard Routine (10min)

Gymnastic Week 3 W/O3

Last week's big decision has been taken - and I've yet to find the outcome. In some ways it could come to something or nothing, and in other ways, the fact that I have jumped at an opportunity for change may well mean that things will never be the same.  But is out of my hands now.  (I don't want this all to sound too cryptic and mystical).

Today's workout is as follows.  I'm thnking of lightening the SGDLoaD to work on form.  I will suck it and see at the time.  Choice of workout tune today is Deadmau5's Strobe and South Central's Aeon.  The first will make you reflect, the second will make you rampage the iron!

Warm Up (5 minutes)
Main (35 minutes).
1. Handstand work and walking lunges to side/front (10 mins)
2. Manna Progression (three rounds for time)
3. Chins (10, 10, 10)
4a. Headstand RLLs (8)
4b. Snatch-Grip Deadlift off a Deficit (BWx5, BWx5, BWx5)
5a. Wall Walk (3)
5b. Backbridge  (1, 1)

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 (8L, 8L, 8L)/Bouldering

Gymnastic Week 3 W/O2

I was the only attendant at Lau Gar last night which meant it was intense at times.  We started with forms which, if done correctly, slows rinse you of energy.  This was followed by pad work.

The pad-work highlighted deficiencies in my front and side kick.  I need to snap them in and out like a jab.  My turning kick of the lead leg should be similarly deployed.  I will embed light kick technique work in the handstand portion of my routine to fill out the rest between sets.

Rests are currently being kept short to less than 60s for all chinning and pistols.

Warm Up (5 minutes)
Main (30 minutes).
1. HSPU/Handstand/Handwalk (Leg work - side/front lunges, air squats, front/side/turning kicks)
2. L-Sit/Manna Variation (for time)
3. Pistols Assisted (75kg x 9, 75kg x 8, 75kg x 8)
4i. OAC (7x55kg, 6/7x55kg)
4ii. Two Arm Chin (BWx10)
5. Backlever to Frontlever (5s, 5s, 5s)

Shoulder Prehab:
6. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)

Gymnastic Week 3 W/O1

The current LC/Paleosphere shit-storm seems to be rumbling off in to colder territory on the back of a mammoth.

FWIW, as much as I've found some of Carbsane's posts a wee-bit 'stalky' at times - and her criticism of Taubes has been particularly vicious on occasion. I've also found her posts to be funny, entertaining and highly educational.

Personally I think Evelyn is a valuable force in the paleosphere and someone who makes compelling arguments (along with bloggers like Hyperlipid, Stefan, Taubes and a few others).  They may not all be right on all counts, but they all hold credible bits of the puzzle (as far as I can tell).

To be honest, if such qualified people cannot agree, there is little hope for the rest of us - yet I enjoy the debate.  Frankly things are now being driven by ego and narcissistic self-pity.  We're headed off in to something darker and farcical.

This post is simply to show my support for Carbsane!  Can't see she has done anything other than call shit when she see's shit.  You can make up your own mind once you've boned up on the situation here.

Back to my workout.  Remember "power is the ability to move, not the ability to control".

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. Planche Variations (25s, 25s, 25s)
4i. Rope Climb (3)
4ii. MU to Ring Routine (3, 3, 3).
5. Scissor Splits (3x '2L, 2R, 2C')
6. Barefoot Kill Carry (1)
7. 321 (8L, 8L, 7/8L)

Gymnastic Week 2 W/O3

I've got some big decisions to make.  My mind is spinning.  Just tweeted a Mark Twain quote which sums up my position,

• "Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do.  So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."

In fact I was listening to some early Queen albums and 'Spread Your Wings' came on...  I don't want to make a decision just for the sake of it - there are obviously risks.  But sometimes you just want to push out to the edge and explore...

If I can focus for thirty minutes or so on my workout, it will look like this (see below).  I am currently emphasising volume and short rests (<1m), rather than adding weight to keep it interesting.

Warm Up (5 minutes)
Main (35 minutes).
1. Handstand work and walking lunges to side/front (10 mins)
2. Manna Progression (three rounds for time)
3. Chins (10, 10, 9/10)
4a. Headstand RLLs (8)
4b. Snatch-Grip Deadlift off a Deficit (BWx5, BWx5, BWx5)
5a. Wall Walk (3)
5b. Backbridge  (1, 1)

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 (8L, 8L, 8L)/Bouldering

Gymnastic Week 2 W/O2

My first workout as a forty-something!  After a weekend of indulgence I've put the diet back on track.  I had a day of climbing yesterday and despite being 12kg heavier and 18 years past my climbing peak, I still managed to onsight several Fr 6b+s. 

The fingers gave out first - I still have excellent hip mobility and general shoulder health, which must result from the LG and gymnastic nature of my workouts.  Might be worth putting a bit more in to my finger training.  It's nice to know I have adaptability.

Warm Up (5 minutes)
Main (30 minutes).
1. HSPU/Handstand/Handwalk (For time)
2a. Pistols Assisted (75kgx8, 75kgx8, 75kgx8)
2b. L-Sit/Manna Variation (for time)
3i. OAC (7x55kg, 5/7x55kg)
3ii. Two Arm Chin (BWx10)
4. Backlever to Frontlever (5s, 5s, 5s)

Shoulder Prehab:
5. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)

Gymnastic Week 2 W/O1

My last workout as a thirty-something!

Time to ramp it up a bit and keep the volume

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. Planche Variations (25s, 25s, 25s)
4i. Rope Climb (3)
4ii. MU to Ring Routine (3, 3, 3).
5. Scissor Splits (3x '2L, 2R, 2C')
6. Barefoot Kill Carry (1)
7. 321 (8L, 8L, 8L, 8L)

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)

Gymnastic Week 1 W/O2

Deloaded. Medium volume. Shoulder prehab focus at the end (wrist prehab will be done in a separate session).

Warm Up (5 minutes)
Main (30 minutes).
1. HSPU/Handstand/Handwalk (For time)
2a. Pistols Assisted (70kgx8, 70kgx8, 70kgx8)
2b. L-Sit/Manna Variation (for time)
3i. OAC (5x55kg, 5x55kg)
3ii. Two Arm Chin (BWx10)
4. Backlever to Frontlever (5s, 5s, 5s)

Shoulder Prehab:
5. Two-Way DB Rotator Cuff (10 x external and internal shoulder rotations)

Gymnastic Week 4 W/O3

Emphasis again on a wee bit more volume (5-8 reps) with rests of around the minute mark.

Warm Up (5 minutes)
Main (30 minutes).
1. Handstand work and walking lunges to side/front (10 mins)
2. Chin Variations (Two Arm + 30kg x 7, Two Arm + 30kg x 5/7, 10xBW 2 Arm)
3. Headstand RLLs (8/7)
4. Deadlift - form work (3x5x60kg)
5. Manna Progression (three rounds for time)
6. Wall Walk (3)
7. Backbridge to Stepover (1, 1)
8. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)
9. Reverse Dumbell Curls (12)
10.  321 (8L, 8L, 8L)/Bouldering

Gymnastic Week 4 W/O2

A nice day to be outside.  Going for volume again.

Warm Up (5 minutes)
Main (35 minutes).
1. Handstands (over 5-10 minutes)
2. Pistols Assisted (75kgx8, 75kgx8, 75kgx8)
3. L-Sit/Manna Variation (3x5ish seconds)
4. OAC (7x55kg, 5x55kg, 10xBW)
3b. Backlever to Frontlever (5s, 5s, 5s)
4. Golfers Elbow Drumstick Rotation (12)
5. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)
6. Wrist PUs from the Knee (12)

Gymnastic Week 4 W/O1

A great spring morning.  Going to try to add volume in places.

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. Planche Variations (25s, 25s, 25s)
4ai. Rope Climb (3)
4aii. MU to Ring Routine (3, 3, 3).
5. Scissor Splits (3x '2L, 2R, 2C')
6. Barefoot Kill Carry (1)
7. 321 (8L, 8L, 8L, 4/8L)

Gymnastic Week 3 W/O3

Picking up where I left off last week.  I've had a break of a week and oddly feel more tired.  Must be the Easter chocolate.  As stated earlier, emphasis will be on volume (5-8 reps) with rests of around the minute mark.

Warm Up (5 minutes)
Main (30 minutes).
1. Handstand work and walking lunges to side/front (10 mins)
2. Chin Variations (Two Arm + 35kg x 7, Two Arm + 35kg x 3/7, 10xBW 2 Arm)
3. Headstand RLLs (7)
4. Deadlift - form work (3x5x60kg)
5. Manna Progression (three rounds for time)
6. Wall Walk (3)
7. Backbridge (15s, 15s)
8. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)
9. Reverse Dumbell Curls (12)
10.  321 (8L, 8L, 8M)/Bouldering

Gymnastic Week 3 W/O2

What a difference a week makes.  This time last week we had a cool spring breeze, sapphire skies and strong sunshine! This week we're on a severe snow warning!

With respect to the workout, I am lowering the weight and upping the volume.  I am also changing to pure sets rather than mixing across a handful of exercises.
Warm Up (5 minutes)
Main (35 minutes).
1. Handstands (over 5-10 minutes)
2. Pistols (75kgx8, 75kgx8, 75kgx8)
3. L-Sit/Manna Variation (3x5ish seconds)
4. OAC (5x60kg, 5x55kg, 10xBW)
3b. Backlever to Frontlever (5s, 5s, 5s)
4. Golfers Elbow Drumstick Rotation (12)
5. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)
6. Wrist PUs from the Knee (12)

Gymnastic Week 3 W/O1

It's a good time for Paleo as a concept.  There are some really strong ideas coming through, and an ambition to cut through the BS.  I've been spending more time in the Asylum and this post is a good example why.  Melissa at HuntGatherLove also has a thought provoking piece up at the moment.

I've read nothing to sway me from my own approach to the paleo-gig.  Real foods, some seasonal bias, respond to hunger and no grazing throughout the day.  Keep it simple - the science can bamboozle, the pseudoscience doubly so.  Avoid gurus (and messiahs!).

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. Planche Variations (25s, 25s, 25s)
4ai. Rope Climb (3)
4aii. MU to Ring Routine (3, 3, 3).
5. Scissor Splits (3x '2L, 2R, 2C')
6. Barefoot Kill Carry (1)
7. 321 (8L, 8M, 6/8M)

Gymnastic Week 2 W/O3

Another sunny day, so looking forward to this one...

Warm Up (5 minutes)
Main (30 minutes).
1. Handstand work (10 mins)
2a. Chin Variations (Two Arm + 35kg x 7/6, +45kg x 3, Slow One-Arm Eccentric 1 x each arm 10xBW 2 Arm)
2bi. Headstand RLLs (7)
2bii. Deadlift (2x135kg, 2x135kg)
2c. Manna Progression (three rounds for time)
2di. Wall Walk (3)
2dii. Backbridge (15s, 15s)
3. Two-Way DB Rotator Cuff (12 x external and internal shoulder rotations)
4. Reverse Dumbell Curls (12)
5.  321 (8L, 8L, 8M)/Bouldering