Gymnastic Week 1 W/O1

Back in to it - and damn, if it isn't a cold, wet and generally grim morning.  Still, got to suck it up.  I am sure I will be buzzing post-exercise - and it'll be a quick session.

After a week off this will be a deloaded week, with only one set of each:

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

I, Robot

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

None More Paleo

There is a scene in This Is Spinal Tap where guitarist Nigel Tufnell discusses their new album cover.  The cover is completely black and, when challenged on the artistic merit of the album cover, Nigel concludes,

• It's like, how much more black could this be? and the answer is none. None more black.

The BBC has a short film about Daniel Suelo who lives in a cave in the canyonlands of Utah. He survives by harvesting wild foods, eating roadkill and other discarded and donated edibles.   How much more paleo could this be? and the answer is none. None more paleo*.



*Notwithstanding the discarded and donated bits.

The Public Philosopher

On BBC Radio 4, The Public Philosopher debates whether we should pay people to lose weight.  Debate is very well directed/explored by Sandel,

• The eminent Harvard political philosopher Michael Sandel brings his trademark style to a discussion on a current issue, questioning the thinking underlying a current controversy This week, he takes a provocative look at the controversial subject of incentivising good health.
  

Treating Signs & Symptoms

An interesting piece in New Scientist about Darwinian medicine, defined as follows,

• It means we look at humans as being well-adapted, so we don't just jump to the conclusion that signs and symptoms of illness need to be targeted. We don't always think of them as the enemy. There are lots of subtle things that we do differently from conventional medicine.

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)