Ouch, well over a month without posting; my apologies. I have been consistent with my workouts. I went on a cardio rampage for about the last month. My elbows and forearms got burned out from too much gymnastics stuff and my programming seemed to be just too much. So, I started doing more kickboxing, shadow boxing, etc. Though I have been working out consistently, my workouts have been... all over the place to say the least; no real structure or organization. I also pulled my trapezius muscle almost two weeks ago and had to take about a week off, (pretty bad injury). I have slowly started to get back into it and slowly is where I think I'm going to keep it. I have started back the gymnastics stuff, some heavy strength stuff and oddly enough, have been hitting a few PR's and feeling pretty damn good. There really is no need to get all crazy with trying to cram too much into one day. I will try and post everyday and stay updated. For now, here's a minor recap over the last few days.
20lb. med ball slams
40lb. one-arm dumbbell swings
Jump rope sprints
No workout, but I worked in the yard with my wife for almost 4 hours. Uh... it pretty much was a workout.
CFWU X 3
Skill work: approx. 40 minutes of ground L-sits, handstands and flag (side lever work). All are becoming increasingly stronger. Balance of the handstands are becoming more solid. No "real" free standing HSPU's yet, but close.
At work, rest day. I hate rest days like this. Sat around in the recliner all day. Very stiff and very moody; completely unproductive.
CFWU X 3
Skill work: Straddle L-sits, handstands (floor and parallettes), flags for about 40 minutes.
Strength Workout: Overhead presses: 1x1 at 115lbs., 1x1 at 125lbs. 1x1 at 135lbs. 1x1 at 145lbs. 1x1 at 155lbs. 1x1 at 165lbs. 1x1 at 170lbs. (PR!) Obviously, these were all singles with approx. 3-4 minutes rest between sets. I was trying to find my 1RM for the possibility of starting the 5/3/1 program... will explain another day.
CFWU X 3
Skill and strength work: Tuck planche holds: 10x6 seconds, supersetted with Adv. front tuck lever holds: 10x6 seconds.
Back squat: 1x1 at 135lbs. 1x1 at 185lbs. 1x1 at 225lbs. 1x1 at 245lbs. 1x1 at 265lbs. 1x1 at 275lbs. 1x1 at 285lbs. (PR match by self with no spot!) Same as yesterday, trying to find my 1RM for the backsquat. Not bad today.
CF WOD: 30 muscle-ups for time: Mine- 6:31, not a PR for me.