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

5/9

Can it be true?  Speechless.

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)

Weight of the Nation

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

100,000

Part of the reason of this blog is to vent my spleen.  Another side is to make a declaration of intent.  It is hard NOT to stick to a commitment once it is aired.  Blogging also gives me a (limited) diary of my life and a record of my training.  A few times I have re-read posts to find indications of a coming slump in performance and consequential injury.

Current goals centre around the OAC and handstand work.  I will refocus in due course on the double-bodyweight DL (DLing has put on weight, so my goal has shifted ahead of me).  Pistols are in the bag - so I just need to maintain.  I've other goals around Lau Gar and climbing, but I can only target one at a time.

As I cast my eye around planet paleo I am both happy and sad.  Happy that there is fertile debate on the details of molecular biochemstry etc... - none of which should really affect us in terms of getting this whole eating and exercising thing right.  Sad, because we're just starting to spill over in to embarrassment worth of the farcical and facist 30BAD.

Other than that, two days after the big 4-0, 'A visitor from the Port of Spain' has given me my 100,000th page view.  Thank you.  And THANK YOU for dropping by.