Way Beyond Weight

A Picture Paints a Thousand Words

 From Way Beyond Weight - worth watching.

RPT Phase 3 W/O B

Flakes of snow didn't stop me heading out for this workout.  I soon warmed up and took to my task.  The aim for today was to increase weights and lower reps from the last session - but with a general intention to 'work harder'.

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (15 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (20 minutes)
1. Pistols (6x75, 8x72.5, 10x70)
2. OACs (8/6x45, 10/8x40, 9/10x35)

Forearm and Wrist Prehabilitation (5 minutes)
3. Golfers Elbow Drumstick Rotation (12)
4. Wrist Push Ups (12)
5. Reverse Wrist Curl (12)

RPT Phase 2 W/O C

The aim is for an extra rep on each DL.

Warm Up (5 minutes)
Alternate Side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Deadlift (7x120, 8x100, 11x90)
2. Manna Progression (three rounds for time)
3. Wall Walk (2, 2)
4. One Legged Backbridge (15s)

Shoulder Prehabilitation
5. Internal Shoulder Rotations (12)
6. External Shoulder Rotations (12)

7. 321 (8L, 8L 8L)

RPT Phase 2 W/O A

So no Kill Carrying, rope climbing or ring splits.  The MUs and sprints still give little change.

Today's workout:

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes).

1. Planche Variations (25s, 25s, 25s)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. Bar MU progression:

• 3 MUs to Skin the Cat to Front Lever
• 3 MUs to StC to Back Lever to FL
• 3  MU to StC, BL and FL

4. 321 (8L, 8L 8L)

RPT Phase 2 W/O B

My upper back is not quite recovered from DLs last Friday.  Today should be sprinting and MUs but the poor weather means that I will head indoor for some pistols and OAC work.

I am keeping with the same weights and will look to push reps by +1 to +2.

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Pistols (8/6x70, 10/8x65, 12/10x60)
2. OACs (8/6x40, 10/8x35, 12/10x30)

Forearm and Wrist Prehabilitation (10 minutes)
3. Golfers Elbow Drumstick Rotation (12)
4. Wrist Push Ups (12)
5. Reverse Wrist Curl (12)

RPT Phase 1 W/O C

My god - Wednesday kickboxing has left me sore!  I tried hand walking at the end of the session and I couldn't manage four steps compared to my 'length of the sports hall' exploits of recent months.  I've lost a lot and over a short time in the Christmas period.

It isn't all bad though!  During my warm up for Lau Gar I hit a couple of excellent handstands - straight in at the sweet spot and solid for 15s or more.

Today's workout:

Warm Up (5 minutes)

Skill Work (10 minutes)
Cartwheels - air squats + side lunges
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Deadlift (6x120, 8x100, 10x90)
2. Manna Progression (three rounds for time)
3. Wall Walk (2, 2)
4. One Legged Backbridge (15s)

Shoulder Prehabilitation
5. Internal Shoulder Rotations (12)
6. External Shoulder Rotations (12)

7. 321 (8L, 8L 8L)

RPT Phase 1 W/O B

I'm just about over Monday's workout.  Whilst my weight is pretty stable, that one workout seems to have improved aesthetics!

I'm not sure what to expect of today!  There needs to be some element of suck-it-and-see to get my loads right.  I don't want to push too hard to fast.

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Pistols (6x70, 8x65, 10x60)
2. OACs (6x40, 8x35, 10x30)

Forearm and Wrist Prehabilitation (10 minutes)
3. Golfers Elbow Drumstick Rotation (10)
4. Wrist Push Ups (10)
5. Reverse Wrist Curl (10)