August 2016 – JR

Wednesday 8/3

Tabata Rowing: 105-105-102-98-98-95-94-94

Thursday 8/4

1 Mile Walk

Dodge ball with Luca – 2 Push-ups when hit

Friday 8/5

1.5 Mile walk

Dodgeball with Luca – 10 jacks 2 Dips when hit

Sunday 8/7

Bas Tahi Box 2 min rounds – Couldn’t keep up – Coming back from Vacay

Wednesday 8/10

Today I started the Gymnasticbodies.com Foundations circuit. I will commit to this for 2 years.
I will add kickboxing, hiking, and other fun types of activity to supplement.

This will bring strength and mobility to seven fundamental areas of gymnastics

  1. Front Level
  2. Straddle Planche
  3. Manna
  4. Side Lever
  5. Single Leg Squat
  6. Hollow Back Press
  7. Rope Climb

Thursday 8/11

Handstand Work
Tripod HS/PE1
Step 2: 5 x 12s / Static Seated Shoulder Flexion with 5# Weighted Bar: 10s

May 2016 – JR

Saturday: 4/30

10-1
16k Strict Overhead Press
Foot Up Lunges – BW only
straight Leg Body Rows (hip height handles – heels on floor)
Mamba Jump Rope x 10

Monday: 5/2

Small set of 20/10 x 5 rounds
– Invisible Chair
– Side Plank Left
– Side Plank Right

Tuesday 5/3

Walked A to Park and back

Wednesday 5/4

Bear Complex – 5 Rounds
7 reps each on left then switch to right using 24k
– Bent Row
– Deadlift
– Cleans
– Front Squat
– Push Press
– Swing

** Getting over Hand Mouth Foot Virus from last week. Was pretty tired yesterday

Thursday 5/5

1 hr hike towards water treatment plant. Did some video at bottom then back up.

Friday 5/6

4 x 6 Strength

  • Around The World Pull-ups – 3 each way
  • Get-Up Sit Up – Dbl 24ks
  • 150 Mamba JR

Saturday 5/7

25-20-15-10-5
Push-ups

Sunday 5/8

4 x 6 Strength

Monday 5/9

Sprints
12 x 60m

Wednesday 5/11

4 x 6 Strength

  • Pole Vaulters Pull-ups on Bar
  • Weighted Dips 28k
  • SL Step Downs (24″ box + Cinderblock)

Finisher:
20/10 x 8
– Hammer Left
– Hammer Right
– Plank pull throughs (32k)

Thursday 5/12

Low level walking with A

Friday 5/13

Top of the Min x 10
– 10 x KB Swings (106 Beast)
– 15 x High Knees DB Press (8# DBs) L+R=1

Saturday 5/14

4 Sets
– 15 x PW Rollouts
– 20 x close Grip Bench Dips

Tuesday 5/17

Long Walk with A in Stroller

Wednesday 5/18

15/15 x 10

  • 24k KB swings: 10
  • 10# Ball Slams
  • For Lunges (Alternate legs each round: 8
  • Push-ups (Alternate type): 10
  • Mamba Jump Rope: 40

Finisher: Tabata x 6

  • Rotating Sit-ups: 16
  • Center Plank

Thursday 5/19

5 x 5
Pistols using pink band (8foot lengths from pole)
Side to side Pull-ups

Sunday 5/22

10-1
– One Arm Military Press 20k
– Feet higher than handles body rows
– Mamba x 10

Monday 5/23

1 hr Hike with FailSafe and Moab 6

Tuesday 5/24

15/15 x 10 – Isometrics

  • Bottom PB Dip
  • Top Pullup
  • Invisible Chair (single leg alt ads)

Monday 5/30

Tabata Core Circuit x 4 rounds

  • Left Plank (top foot up)
  • Center Plank
  • Right Plank
  • SL Toe touch crunches: 13

5 x 6r

  • Clapping Pull-ups
  • Ply PB Dips (Hard)

Conditioning:

20 rounds of all out Kickboxing Combos
20 sec work all out / 40 sec rest