Week 3 of cycle 2 complete

Monday 2/16/09

25-30 minutes of handstand and flag practice

One-arm push ups: 3x5 each arm
One-arm ring rows: 3x5 each arm

Tuck planche holds: 8x8 seconds
Adv. front tuck lever pull-ups: 6x5

Tuck back lever holds: 8x8 seconds
Floor L-sits: 8x8 seconds

Tuesday 2/17/09

Rest day, at work.

Wednesday 2/18/09

25-30 minutes of handstand and flag practice

Full ROM HSPU's on bricks: 3x5
Weighted chins/pulls: 1x5 at 50lbs. 1x4 at 85lbs., 1x2 at 110lbs.

PPPU's with feet on wall: 6x3
Adv. front tuck lever holds: 8x8 seconds

Muscle-up to L-sit on rings (hold 8 seconds), lower legs to support (hold 8 seconds, lower to L-hang (hold 8 seconds), pull to inverted hang, lower to tuck front lever (hold for a seconds or two). Rested approx. 2-3 minutes between each set, repeated 8 times.

10x100m sprints barefoot in the grass at UNF with 5 minutes rest between. Practiced free standing handstands.

Thursday 2/19/09

RTO dip: 3x3
OAC/OAP (assisted): 3x2 each arm

Tuck planche holds: 8x8 seconds
Adv front tuck lever PU's: 6x5

Straddle L-sits: 8x8 seconds
Tuck back lever holds: 8x8 seconds

Back squats: 1x3 at 45lbs. 1x3 at 95lbs., 1x3 at 135lbs. 1x3 at 185lbs., 1x3 at 225lbs. 1x3 at 245lbs.

Friday 2/20/09

At work, shitty workout! Interrupted by numerous BS calls.

PPPU's with feet on wall: 8x3
Adv. front tuck lever holds: 8x8 seconds
(ran a couple of calls)

Inverted PU's on PU bar: 3x5, clapping and switch grip pull-ups: 3x6
PPPU's with feet on bench and hands on parallettes: 3x5, explosive push-ups from floor, hands land on bench: 3x3
(ran some more calls)

Muscle-ups to support on bar, bend arms slightly and lower to L-sit (hold 8 seconds) lower to hang, tuck pull to tuck back lever (hold for 8 seconds). Repeat for 8 sets.

Saturday 2/21/09

Rest day, at home. Some foam rolling and lots of sleep.

Sunday 2/22/09

Warm-up with GHD sit-ups and back extensions: 4x15 of each, jump rope 4x100 turns (twice forward, twice backward)

Shadow box/kickbox: 6x5 minute rounds with one minute rest between rounds. During the minute, did hollow rocks and archer rocks for a total of 3x20 of each.

Walked with my wife and puppy for approx. 1.5hrs. Lots of steady walking, lots of sprints and fooled around on some monkey bars and pull-ups bars. I need to do more of this. PRIMAL!

Week 3 is in the books. I had to take off the weekend and some extra days from handstand work and the gymnastics. My forearms, wrists, and elbows feel destroyed and overworked.