Workout 4.12.10

This workout was on top of eight miles bike riding and two hours of Parkour training in City Park which made for quite the full day.

Warmup

False Grip Pullups: 8 reps

The other day I felt a breakthrough in my false grip and it has made all the difference as I work towards a proper unassisted muscle-up.

Dips: 8 reps

Handstand Pushup: 8 reps

Rather than just doing handstand pushups on the ground, I laid out two cinder blocks about a foot and a half from each other and did my handstand pushups on them for a larger range of motion. Definitely made them that much more challenging.

Statics

Back Lever: 22 cnt, 10 cnt

My longest back lever hold so far.

Front Lever: 12 cnt, 10 cnt

L-Hang: 10 cnt, 6 cnt

I decided to add the hang to my statics for a change instead of the L-Sit. Pushing forward into the hands as I hang from them and maintaining the L position I think will be a good addition to other piked exercises later on.

Planche: 15 cnt, 10 cnt

Probably my best planche hold yet in an advanced tuck position on the rings.

Dynamics

I decided to add a semi-crossfit style workout back into my repertoire for the day as I’ve been focusing almost entirely on gymnastic and ring training lately.

Lawnmowers: 16 reps

Narrow Rows: 10 reps

Doing a set of rows with both hands on one ring instead definitely shook things up a bit.

Narrow Rows: 8 reps

Same as the former but instead of gripping the bottom of the ring I gripped the sides of it to work on grip strength.

Strap Hang: 6 cnt

Got bored and decided it’d be fun to do a little more grip exercise hanging from the strap for my rings instead of the rings themselves. Sort of like a rope climb.

Pistols: 5 reps right, 5 reps left

A set of pistols while holding a stone weighing about 12lbs out in front of me. Felt more balanced on the pistols with the counterweight of the stone although the extra weight was noticed in the press back up.

Pull Press: 6 cnt right, 6 cnt left, 8 cnt right, 8 cnt left

More experimenting with the rings. Had the two rings set about 32 inches different in height and was pressing down with one arm and pulling up with the other. Switched sides and then repeated the whole thing. An interesting isometric working two both pulling and pressing at the same time. Felt great with the contrabody tension across the back.