MalachiMcMullen Posted July 17, 2012 Author Share Posted July 17, 2012 Tuck pike to handstand lifts x a bunch throughout the day Handstand Wall Runs 3x30 Pseudo Planche Pressups 2x10 5x3, slow and with a hold at the top Pseudo L-sit walks(not in piked position, legs crossed) 2x15ft Pseudo L-sit fron raises(again, not in piked position. Manna progression) 3x5 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted July 18, 2012 Author Share Posted July 18, 2012 Box Jumps 36"x5 36"x5 36"x5 28"x5 28"x5 28"x5 One legged box jumps to 18" x5/5 x5/5 Box Jumps 36"x5 36"x5 36"x5 100 swings with a 10lb hammer Did some very brief sprints on gravel. I despise running, but sprints are awesome. Sitting leg lifts(hips and back at 90 degrees) double leg x 10 single leg x 5/5 double leg x 10 single leg x 5/5 rotating single leg x 5/5 36" box jumps are far within my abilities. Most jumps were 4-5" over the box. The sprints hit my lower legs and feet in a way I am not accustomed to. I'll definitely continue sprinting, perhaps to the point of actually figuring out how to sprint. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted July 19, 2012 Author Share Posted July 19, 2012 Forgot to mention I did Single Leg Squats last night, 3 sets of 5 each leg. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted July 21, 2012 Author Share Posted July 21, 2012 Deadlifts 225x5 315x3 365x3 385x1 415x1 335x5 Ring Dips 3x10 HSPU against wall 5x3 Swings to Planche position 3x5 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted July 25, 2012 Author Share Posted July 25, 2012 (edited) Bulgarian dips 5x5 Ring dips 3x3 HSPU x5 x4 x3 x2 x1 Support Swings on Dip station(essentially swings to planche position, but with a full forward swing also) 3x30s Wall runs(I have recently been informed that these are meant to be their own workout. Sets as long as 10 min being the goal. Will work on this) 2x30s 1x40s I found that I can do a full advanced tuck planche and hold it for about 5s or so. I ended up doing a bunch of them all day Monday and today. I'll video it and make sure before checking that event off the list, either way my next goal in that progression will be the straddle planche. Edited July 25, 2012 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted July 25, 2012 Author Share Posted July 25, 2012 Not sure how I forgot, but I also did 100 swings with my 12lb hammer prior to the wall runs. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted July 29, 2012 Author Share Posted July 29, 2012 Straddle Front Levers x2 x2 x2 Front Lever negatives x2 x2 (legs at shoulder-width) x2 1 Leg Front Levers L/Rx3 Advanced Tuck Back Levers x5 x5 x5 German Hangs x5 x5 x5 Glute-Ham raises(Gymnastic version) x10 x10 x10 x20 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted July 30, 2012 Author Share Posted July 30, 2012 Wall runs, 3:04 total time, longest set was 60 seconds long. Tuck Planche holds 3x3s 3x3s 2xhover 3 rounds of box jumps starting at 18" box, to 24" box to 36" box. 5 jumps to each level in quick succession. Ran a mile and did just over 100m of asskickers in a few sets. Getting far better at getting into the side splits. Still a bit away from full front splits, front splits with my left leg leading are still closer than with my right leading. Quote Link to comment Share on other sites More sharing options...
climber511 Posted July 31, 2012 Share Posted July 31, 2012 Good Stuff - wish I could do some of that stuff! Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted July 31, 2012 Author Share Posted July 31, 2012 Thanks Chris I can never seem to remember when I do sledge swings. I did 100 swings with my 12lber yesterday before running. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted July 31, 2012 Author Share Posted July 31, 2012 Did something quick to pass the time. Bulgarian Dips 5x5 A few dip station swings, and then a bunch of hopping about and a handful of 36" box jumps. If anyone has any good info on performing flips, handsprings, etc, then pass it my way. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted August 3, 2012 Author Share Posted August 3, 2012 Wall Runs x70 x60 x50 x50 x36 x36 total = 302, at roughly 1 shoulder touch per second that equals about 5 minutes total. It's actually closer to 4 than 5, but I'm just going to stick with my original goal of 600 shoulder touches, then I'll address meeting the 10 minute mark. Bulgarian Dips x10 Ring Dips x10 Dip Station Dips x10 Front Lever Negatives x3 x3 x3 Straddled x3/3 each side with one leg fully extended and the other tucked Tucked Rear Lever(with pulls back to rest position) x3 x3 x3 x3/3 each side with one leg fully extended and the other tucked 100 swings with my 12lb hammer 50/50 one-legged hops over a 3ft gap Jumps over 20" platform and 3ft gap x25 x25 (raised to 22") Hanging Leg lifts, toes to pullup bar x5 x5 x5 Cranks(basically a front lever pull with arms straight), I used a swing from the bottom for every rep x5 x5 x5 One-Legged Squats x5/5 x5/5 x5/5 x5/5 x5/5 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted August 4, 2012 Author Share Posted August 4, 2012 Jogged a mile and closed my #3 a handful of times. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted August 5, 2012 Author Share Posted August 5, 2012 Ring Dips x10 x10 x7(had to let go and reset for the last 3) HSPU against wall x3 x3 x3 x2 x2 x2 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted August 9, 2012 Author Share Posted August 9, 2012 Advanced Tuck Planche holds x5s x3s x4s x3s Wall Runs, 3 minutes total in 3 sets x60 x60 x60 Front Lever progressions 1 leg extended x 2/2 1LE x 2/2 1LE x 2/2 Full Front Lever negatives x4 Straddle Front Lever holds x3s x2s x2s All of this comes after a reasonably tiring work day. I usually try to save wall runs and levers for days I don't have to work, but I didn't really have an option this time around. Pseudo Planche Pressups, feet raised 3" x5 x5 x5 x5 x5 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted August 9, 2012 Author Share Posted August 9, 2012 (edited) Rear Lever progressions up to 1 leg extended either side. Finished off the lever progressions with 2 x 1LE front to rear levers either side. Straddle L sit attempts x 5 (I can get into the position, but I cannot hold it for more than 1-2s without cramping up.) Straddle L sit progression work and seated leg raises at various widths. Some L-sit rocks, 3x3 Deadlifts 225x5 315x3 335x3 365x3 385x3 405x1 415xhover(Given that I haven't DL'd in weeks and that this came up to mid-shin in the middle of a workout, I'll take it.) Explosive unweighted GHR's, A GHR done so that at the top of each rep my belly button is off the platform. x20 x20 x20 36" Box jumps(These are about waist-height) x10 x10 x10 L-sit Pullup/Chin up/Wide grip pullup x5 pull up x5 chin up x5 WGpull up Swinging Cranks x 5 Feet-to-bar hanging leg lifts x5 x5 x5 One legged squats x5/5 x5/5 x5/5 x5/5 x5/5 Edited August 9, 2012 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted August 11, 2012 Author Share Posted August 11, 2012 (edited) Messed about and tried to see where I was in the iron cross progression scheme. Answer: Not very far. I can do some flapping but that's about it. I'm sure I could actually go lower than I was, but I was having trouble keeping my arms locked out. My elbows have some serious hyper-extension and I'm not 100% on how to manage cross work and my hyper-extending elbows. I'm sure it'll figure itself out eventually, but I'm going to assume I do not have the requisite strength for cross work just yet. I have been told, and it only makes sense that, a decent front and rear lever are prerequisites and I don't have either just yet. Add to that my inexperience with straight arm strength. I'll see if I can't get a cross-dip setup going with bands involved at some point soon. Did 3x5 Bulgarian dips afterwards 50/50 one legged jumps, 3ft distance 30 jumps over 18" box, 3ft distance Almost forgot, I did some pinch work today. 2HP 120x3 130x3 140x3 150x3 160x1 170x several failures 160x hover 140x3 Passed 2x25's around my waist 10x's and did some Around The Worlds with 2x25's both ways afterwards. I can still get my decently slick 45 hub off the ground righty and with some assistance lefty. Edited August 11, 2012 by MalachiMcMullen Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted August 15, 2012 Author Share Posted August 15, 2012 Tuck Planche Holds 12x3s Wall Runs x60 x60 x60 x60 Bulgarian Dips, I've started trying to rotate into support position at the end of each rep. Really adds a lot to the movement. 3x5 Ring dips 3x5 Dip station dips x10 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted August 21, 2012 Author Share Posted August 21, 2012 Apparently I never posted my workout from Sunday. Did some front/rear lever work as well as dragonflag work. Finished off with 2HP. Today: Closed my #3 and RB260 righty, almost had the RB260 lefty. Front and Rear lever work 100 swings with the 12lb hammer 2HP 130x3 150x1 160x hover 160x hover 150x3 140x3 150x1 140x3 Standing Box Jumps to 36" 3x10 One leg jumps + 10lbs 25/25 Ran a mile Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted August 24, 2012 Author Share Posted August 24, 2012 Bulgarian Dips 5x5 Ring Dips 5x5 HSPU against wall 5x5(the last set was done in singles 20 non-stop box jumps to 36" Swings to v-sit on dip station 2x10 Still trying to figure out my ring support position. I have never really held my elbows locked like that position demands in any event or movement before. So much so that I begin to question whether I'm doing it correctly. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted August 30, 2012 Author Share Posted August 30, 2012 Worked up to closing my #3 righty once or twice, and a few RB210 closes lefty. Ring Dips 3x5 Bulgarian Dips 3x5 36" Box jumps 3x10 GHR's 3x20 Cast wall runs total of 20 reps, drastically underestimated how difficult this movement is 2HP up to a 160 hover, several 150 lifts. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted November 18, 2012 Author Share Posted November 18, 2012 Continuing my remarkably consistent inconsistent updating of this log... Ran a mile barefoot. SLS 5/5 5/5 5/5 HSPU 3@3" deficit(meaning that my forehead touches the ground 3" beyond the plane of my hands) 3@3" deficit 3@1.5" 3@1.5" 3@flat 3@flat Bulgarian dips 3x5 Ring Dips 3x5 Some PBar swings Gymnastic GHR 3x10 A bit of messing about on the rings also. I have been working out regularly, I just haven't been updating this log. I'd like to keep track of progress again, so I'll have to start writing things down again! Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted November 20, 2012 Author Share Posted November 20, 2012 Ran a mile barefoot HSPU 3@4.5" 3@4.5" 3@3" 3@3" 3@1.5" 3@1.5" 3@flat 3@flat Bulgarian Dips 3x5 Pullups 1x5 Wide Grip 1x5 Wide Grip 1x5 Close Grip 1x5 Close Grip 1x5 Chinups 1x5 Chinups Did some more messing about on the rings. 50 swings with the 12lb sledge. SLS 5/5 5/5 5/5 5/5 5/5 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted November 23, 2012 Author Share Posted November 23, 2012 Ran a mile barefoot, 36 degrees out HSPU 3 singles @ 6" deficit 1@ 4.5" deficit 3@3" deficit 3@3" deficit 3@1.5" deficit 3@1.5" deficit 3@flat 3@flat Bulgarian dips(focusing more on making sure very rep ends in the rest position now, which is harder than it sounds) x5 x5 x5 Ring dips(same as the bulgarians, focusing on rest position) x5 x5 x5 Dip Station dips(tried to go as low as I felt comfortable, more for a stretch and ROM) x10 x5 x5 Pullups x5 wide x5 wide x5 wide x3 CG x3 CG x3 CG Deadlifts(this is a lift I have neglected the past few weeks... yet again) 225x5 275x5 315x5 365xhover(the gym was 36 degrees and I couldn't effectively warm up, I actually bailed on this as it started to feel a bit uneasy) 36" box jumps x10 x10 x10 Russian leg lifts x5 x5 x5 Sidebends with an 80lb DB 10/10 10/10 10/10 2HP 120x3 130x3 140x3 150x1 160x1 140x3 and a small bit of straddle l-sit work Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted November 25, 2012 Author Share Posted November 25, 2012 Ran 2 miles barefoot. 100 swings with my 12lb hammer into ground. Did some homemade handstand walking obstacle courses. Oh the fun I can have with these! Quote Link to comment Share on other sites More sharing options...
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