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)

Plus Five

Before we go into the meat of this post, lets have a quick look at one of Devany's Laws,

• "When the difference between the most you can do and the least you can do merges, you're dead."

Implicit in this is the encouragement to edge-dwell.

Eric Topol on Statins

Statins eh?  Where would we be without them?  Eric Topol's op-ed in the New York Times gives us a clue - and another truly 'baise moi' moment.  Before reading it, it is worth reminding ourselves that we should always follow the money....and guess which drugs are the most profitable?

Sleep Fat Boy Sleep

The myth of 8 hours sleep has now been spun in to 'The Sleep Diet'. 

• A “sleep diet” may be the best way to slim for someone with an inherited tendency to put on weight, research suggests.
  
  Sleeping more than nine hours a night appears to suppress genetic factors that lead to weight gain, a study has found.
  
  In contrast, getting too little sleep seems to have the opposite effect.
  
  Previous research has shown an association between poor sleep and obesity, but the new findings reveal a complex interaction between sleep and genetic factors linked to body weight.

Like most things in biology, things are a bit more nuanced.  The problem here seems to be a combination of sleep deprivation/debt (total sleep) and the hormonal impact of light signalling. 

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)