New beginnings: Gymnastics Day 1

Sold my bar + plates to a friend of mine. Getting married soon.
So, I thought I would build strength with the option I have now:
Paralletes + Rings + Kettlebells :-)

Enter Building the Gymnastics Body by Coach Sommer.
I have dabbled in the Steady State Cycles in 2006, but really feel like I need
to stick with it for at least 3 months and see what happens. After all,
the strength of gymnast has a huge carry-over to other activities.

The plan is to take it easy on the static movements. Will try to train 4x week and follow each static movement superset with a set of dynamic movements to take advantage of the neural activation of the previous movement:

[6 seconds of tuck planche*
6 seconds of tuck front lever**
54 seconds rest]

Limited range Headstand Pushup (3 books)w/ wall support
5 reps, 5 reps, 4 reps
+/- 1-2 minutes between sets

NOTES

* = Not really hitting the position I need, feet barely of the ground
** = More towards flat tuck than round back. Taking it slow

Viking Warrior Conditioing

Viking Warrior Conditioning Day 3: 15:15 protocol:

40 Total sets w/ 16kg Kettlebell.

NOTES:

-8 more sets than last time
-Cheated a big and took some Rhodiola Rosea prior to my effort.
-Had a very light breakfast: 1 yoghurt and some Earl Grey Tea with Honey.
Had a bit of water to make up for the astringent taste.
- Had about 7 hours of sleep.
- Mouth felt a bit dry when starting (because of the tea)
- Heart rate right after the last set: +/- 170 bpm.
- Will use the same parameters as above and substract the Rhodiola, see if I can make 45 sets then ;-)

VWC Day 2

Viking Warrior Conditioning Day 2: 15:15 protocol:

32 Total sets w/ 16kg Kettlebell.

NOTES:

-2 more sets than last time
-Felt pretty bad after the 32nd set, felt like I was going to lose my breakfast ;-)

Viking Warrior Conditioning

That's right. Going for the 15:15 protocol for 7 reps with the 16kg.

VWC:

30 sets x 7 reps

Tonnage: 7350lb of work.

NOTES:
- Heart rate right after was around 160 bpm. Not bad. Means I should do at least 10 sets more next time.
- What are my goals with this? To dramatically enhance my cardiovascular conditioning and GPP. This will mainly be measured by general feel and resting heart rate.
-Last measured lowest resting heart rate was around 60-70 bpm. 65bpm being a good average.

Single Reps Program + Grip conditioning

Power Clean:

30kg x 1
50kg x 1
70kg x 1

Deadlift w/ Overhand grip:

90kg x 3
110kg x 1

Deadlift w/ mixed grip:

120kg x 3 sets x 1 reps (1 minute rest between sets)

Followed by:

4 sets of
[Bench Press 70kg x 3, 2, 2, 2
One arm swings x 24kg x 10/10
12kg Holle it up DB Deadlift x 5/5
30 seconds rest]

NOTES:
- Will be adding Single Reps Program as a prep for the deadlift competition coming in 3 weeks.
-I think I'll slowly start adding weight to the Holle it Up DB, although I couldn't get unbroken reps on my last sets of deadlifts with them.
- Felt good after this workout. Tired, but good. Need to get myself in better shape cardio-wise.
Will be doing this workout twice a week.
-A friend brought over CoC Grippers yesterday. I could easily close the Trainer and # 1. The Heavy Grips 200 seems just a bit harder. Am thinking about getting the #2 and # 2.5 soon.

Continuos getups for 5 minutes

Continuo turkish getups for 5 minutes with 16kg, switching hands every rep.

Got 11 reps.

Deadlifts + swings

Power Clean:

30kg x 1
50kg x 3
70kg x 1

Deadlift:

90kg x 5
110kg x 5 broken reps (grip! No chalk on the bar, but hands were pretty dry)
130kg x 2
140kg x 1
150kg x 1

One Arm Swings w/ 24kg x 10 (L&R)
supersetted with Holle it up Dumbbell deadlift loaded with 10kg x 5 (L&R)

NOTES:

-Will have to work on my grip strength in the next coming week to ensure an easy deadlift for the upcoming deadlift meet in February (virtualmeet)