Training Goals

60 second Tuck Planche

5 Bar Muscle ups

Kong to Rail Precision

level to level kong to precision

Front Flip on flat ground outside

Rolls on hard surfaces

BUILD SOME PARALLETTES

Back Flip in the gym without spotters

Today's Accomplishments

Sunday I didn't do much at all except a few front flips out on the grass and I'm getting pretty confident with those. Then I did a little PK for a movie my friends and I are making. Perhaps it will be posted in the pics and vids thread in the future.

Today I began two new training ventures that will be hopefully very progressive for me.

1. Under the guidance of Steve Low I began a grease the groove program for pull ups. My current max for pull ups is 20 when I'm fresh. So every day at 9am, 11am, 1pm, 3pm and 5pm I will be doing 14 pull ups. I'll do this everyday mon-sat then retest my max and the results will be determined.

I'm doing this with 3 other friends whose stats are posted below:

Danny: Current Max:5  Prescribed GTG reps:4

James: Current Max:2  Prescribed GTG reps:1

Mike: Current Max: 12  Prescribed GTG reps: 9

Me: Current Max: 20  Prescribed GTG reps: 14

I'll let everybody know at weeks end how all of us did.

2. Along with those same guys as posted above, I'm starting to try to learn a back flip this week.

I started this today and we did it on mats with two spotters using both hands (one on the back, one behind the knee). It was pretty difficult although I think understanding the tuck for a front flip did put me at an advantage. I'm hoping to be able to do them unassisted in the gym by the end of the week. We'll see how that goes.

I did the WOD:

APK Warm-Up

Workout:

L-Sit - 2:00

Planche - 2:00

Front Lever - 2:00

Handstand - 2:00

I only held the L-sit for a total of 1:30 doing 5 second attempts, 1 minute rest between them

I only held the planche for 1 minute, 4 attempts

Front lever, I did the full 2 minutes in 12, 10 second attempts

handstand took me around 8 attempts for the full 2 minutes.

SHIN SPLINTS

I have anterior shin splints on my right shin. My mom is a runner and she has had them before and according to her diagnosis mine aren't that bad yet. Maybe one week's rest she said. I've been massaging them like crazy and I did some ice/heating pad contrast stuff tonight. I want them to just go away so I don't to worry about them anymore. I'm training the back flips on a pretty thick and absorbent mat so I think I'll be ok to continue with that. If anybody thinks that's a bad idea, let me know but I'm being very careful about them because I understand the possible consequences if I don't put a stop to them right now.

Training Goals

60 second Tuck Planche

5 Bar Muscle ups

Kong to Rail Precision

level to level kong to precision

Front Flip on flat ground outside

Rolls on hard surfaces

BUILD SOME PARALLETTES

Back Flip without spotters in the gym

Today's Accomplishments
Ok, today was a good training day. I continued with the GTG work on the pull ups. I've officially decided to put the brakes on the back flip training until these shin splints are gone entirely.

I did my tuck planche holds 4 x 15 seconds each, they felt pretty good. I know that diligence is the key for those so I'm trying my best to stick to a strong mon/wed/fri plan with the planche work.

I also did a scaled WOD today:

4 rounds for time:

run 400m

12 Bar Dips

12 Pull-Ups

15 Lunges (alternating legs)

Not sure of my time but I did the running on the treadmill and the shin splints didn't seem agitated by it. It seems that runners usually get posterior shin splints and what I have is anterior so I think mine are more from jumping rather than running so I reasoned that running would be ok. However, I know that impact is impact and that's why I have them so I was careful to watch my form.

Training Goals

60 second Tuck Planche

5 Bar Muscle ups

Kong to Rail Precision

level to level kong to precision

Front Flip on flat ground outside

Rolls on hard surfaces

Back Flip without spotters in the gym

Today's Accomplishments
Today I tested my pull up max after 1 week of GTG training

I started at 20 reps and now I can do 23. I'm a little dissapointed in the results but what I found was that the first 15 or so reps came VERY easily. So, I think it was beneficial. I need to really start doing some weighted pullups though for a while then work on my max reps after doing the weighted work to see some real results. I'm thinking about applying a GTG method to HSPUs because I can only do around 10 of those fresh.

You might notice something missing from the goals list up above. I BUILT THE PARALETTES! After much procrastination, I made it happen. I look forward to using them to train my L-sits, HS presses and full ROM HSPUs.

Here's the workout I just did at 8:30 PM

~APK Warm Up

~2 Rounds of: 1:00 Front Plank, 1:00 Side Plank on each side, 10 Leg Lifts
  (2:00 rest between rounds)

~As many rounds in 20:00 of the following: 8 Dips, 8 Pistols (4 per leg), 10 Pull ups

I did 9 rounds in the 20:00, then stretched and I was able to do my wrist rice earlier in the day.

PS: The shin splints are feeling fine, tomorrow i'm going to the beach for 2 days and I'm going to test them with some flips on the sand.

Training Goals

60 second Tuck Planche

5 Bar Muscle ups

Kong to Rail Precision

level to level kong to precision

Front Flip on flat ground outside

Rolls on hard surfaces

Back Flip without spotters in the gym

Today's Accomplishments

Today I wanted to do the WOD but I decided to just go out and do some technical training on my own and video tape it. It was really hot outside...like 110. So everything I did today can be seen here:

http://www.youtube.com/watch?v=h5-rcVlHqB8

Sunday
Ran a mile for time. I did it in 6:52, it's something to work on.

Then I did 3 sets of 15 pull ups and 20 pushups

Monday/Tuesday
Didn't do anything at all just took some recovery days. I've been really busy packing and I'm leaving for college tomorrow. So, I might get to do something tomorrow after I get moved in.

Training Goals

60 second Tuck Planche

5 Bar Muscle ups

Kong to Rail Precision

level to level kong to precision

Front Flip on flat ground outside

Rolls on hard surfaces

Back Flip without spotters in the gym

Today's Accomplishments

Today I finally worked out again. It felt good to be back and I think I'll be back at peak performance in a few days if I keep it up.

Here's what I did:

-APK Warmup

-Run 1 Mile

-50 Pull ups (2 sets of 15, 2 sets of 10)

-100 Push ups (1 set of 25, 3 sets of 20, 1 set of 10, 1 set of 5)

-150 Squats (6 sets of 25)

Training Goals

60 second Tuck Planche

5 Bar Muscle ups

Kong to Rail Precision

level to level kong to precision

Front Flip on flat ground outside

Rolls on hard surfaces

Back Flip without spotters in the gym

Increase pull up max to 30

Today's Accomplishments

Today was the first day of classes. I'm enrolled in a PE class called jogging/conditioning. It will have me doing some running on Tuesdays and Thursdays so that should be good for me. There was a club expo yesterday that I went to and I discovered that they are starting a Kettlebell club! I'm very excited about that because it will give me the opportunity to learn all about kettlebell training using Pavel Tsatsouline's methods.

Today I did the following:

APK warmup

Leg's

-5x5 Squats 115lb
-5x5 Deadlifts 95lb
-4x8 per leg Pistols
-4x10 Calf Raises +30lbs
-4x 20m Farmers Walk +70lbs

I then attempted to do the APK WOD:

Workout: 5 rounds of the following for time:

Run 200m

15 Pull-Ups

15 Dive Bomber Push-Ups

I got through 3 rounds and called it quits mainly because it was supposed to be a rest day for my upper body due to the strength training I did yesterday. I was unsure if the Pullups / Divebombers were a good way to let myself recuperate.

However, these WOD's will be very easy to do because there is a 200m indoor track with a power tower 10 feet off the perimeter of the track at the Rec Center here. I think they must have put it there specifically for these types of workouts. There's also a HUGE, constantly running, digital clock in the room.

Friday
Friday's are rest days for me but there is a beginners yoga class at our rec. center on Fridays and yoga is a fantastic rest-day activity. It requires some very mild muscle use that WILL cause me to break a sweat through a one hour class, and it's a lot of flexibility. So, that was my Friday activity.

Saturday
Saturday was a lot of fun. I went to a rock colony with my roommate and a bunch of his friends. It was basically a bunch of boulders and huge rock slabs jutting out of the earth at all kind of angles with a sort of creek running through the bottom of them that became a waterfall in certain places. So, I did a lot of barefoot PK work on those. Doing barefoot work REALLY does help to refine landing technique. You really feel a difference with a clean landing versus a sloppy one. I did have one bad landing that seemed to bruise my heel a little. I wasn't doing any large drops or anything but it's easy to have a high impact landing shoeless.

After the fun at the rock colony I went to the gym:

Core

Planche Prog.
4x15 second holds, 2:00 rest between efforts


2 rounds of the following
-1:00 Front Plank
-1:00 Side Plank
-1:00 (other) Side Plank
-20 Back Extensions
-8 Hanging leg Raises

This is my typical "Core" routine so from here on out, when I say "CORE" I mean I did this workout, although I'd like to increase it to 3 rounds when I have more time.
After that I proceeded to take on this beast. It is an adjustment of a WOD I found in the archives:

5 rounds for time:
-run 200m
-15 pull ups
-12 burpees

I managed it in 16:40. Not too bad but I still feel like I have yet to recondition myself after no metcon for a week or so.

Near Goal Achievement
While at the rock colony today I found a tree branch and started playing around on it and I started doing some muscle ups. I was pleasantly surprised to hit 4 MUSCLE UPS! That's one short of my goal! It should also be considered that I had been climbing around all day and had even done my MAX pullups (A newly acquired, 23, from the GTG work I did a few weeks back) earlier in the day when the gauntlet for an informal pullups contest had been thrown by a guy doing 6 chins on a bar. Needless to say, I crushed him. So anyway, I think that I'm pretty close to 5 bar muscle ups, if not there already. I'll test my max when I'm fresh, one day soon.

Training Partners/Unofficial App.State PK Club
Sunday at noon I'm meeting with several others here at Appalachian who I've met online, to go train. I hope it will be the start of a great group of traceurs who can train together regularly here. There are a lot of PK first timers crossing over from Climbing or Martial Arts, but I look forward to showing them all the techniques and how to execute them properly. I'll report more on that later.