Monday, June 30, 2014

Monday June 30th Morning Wrap Up



Back to work after a nice back off week. Here's the wrap up of the first morning practice session which included false grip pull-ups, 1-arm cartwheels, handstand holds, Y-scales, butterfly jumps, front punch tuck (front flip) preps, back flip preps, aerial cartwheel preps, muscle ups, and more. A fun way to mix floor work and rings work for the day. Felt really awesome and strong, great to be back after a week off.

Friday, June 20, 2014

Friday June 20th evening through Sunday June 29th evening: Wrap up


Here's a quick wrap up of what I'll be doing for training on Friday the 20th and Saturday the 21st, plus how I plan on spending my back off week from Sunday the 22nd through Sunday the 28th.

Friday morning part 2: freestanding handstand push ups


The final set of freestanding handstand push ups for the week. Hitting these on the parallets. Felt pretty good. 3 pretty decent reps.

Friday June 20th morning part 1: Baby Muscle ups


Here's the final set of baby muscle ups on the gymnastics rings. Using less assistance, looking forward to trying them without any assistance soon.

Thursday evening part 8: straddle l-sit holds


Here's the final set of straddle l-sit holds for the night.

Thursday evening part 7: Leg Raises


Hitting the final set of leg raises for the night.

Thursday evening part 6: Back Lever Holds


Hitting the final set of back lever holds on the gymnastics rings. Using the tucked position to make sure that the spine is in the right position.

Thursday evening part 5: Body Curls


The last set of body curls, hitting it on the gymnastics rings. Feeling pretty good about this movement.

Thursday evening part 4: Front lever holds and scap work


Up on the gymnastics rings for the final set of front lever holds. Doing these as 1-leg holds. They felt pretty strong. A little high on this last set though, but not bad. Finished with some scap work.

Thursday evening part 3: Tucked Planche Push-ups


On the parallets for the final set of tucked planche push-ups. These felt strong and good an the position improved each set, and each rep. I like that.

Thursday evening part 2: 1-arm pull ups and scap work


Here's the final set of 1-arm pull ups on the gymnastics rings. Feeling pretty solid. Not using the assisting arm nearly as much. I'm liking these. Did scapula d and r afterwards.

Thursday June 19th evining part 1: handstand push-ups


On the push up bars, up against the wall with a 20 pound weight vest on for the final set of handstand push ups. These felt pretty awesome. Getting lower, and getting stronger.

Thursday, June 19, 2014

Wednesday morning part 6: 1-arm bent arm levers


Still using the thumb on the assisting hand for some added balance, but the 1-arm bent arm levers are getting better. Here's the final set of the morning.

Wednesday Morning part 5: Rings combination


A slightly different view of the rings combination that I've been working on. Feeling really good with this.

Wednesday morning part 4: Freestanding handstand push ups



The last set of freestanding handstand push ups. Alternated between doing these on the floor and on the parallets. They felt pretty good. I lose position on the 2nd one, lol. But I make up for it on the 3rd one.

Wendesday morning part 3: baby muscle ups


Up on the gymnastics rings for another set of baby muscle ups. Using less and less assistance and focusing on speed today. These have come along way in just a matter of weeks. Love it.

Wednesday morning part 2: kick up handstand holds


The last set of kick up handstand holds on the parallets. Feeling really good with these. Even when my body position is off, able to find the balance again and hold it.

Wednesday June 18th morning part 1: False Grip Speed Pull ups


The last set of speed pull ups with a false grip on the gymnastics rings. Focusing on pulling as high as possible. Feeling good

Tuesday night part 7: Saxon Side bends



The final set of Saxon Side Bends. Hitting 5 reps with the 70 pound kettlebell.

Tuesday night part 6: straddle l-sit holds


The last set of straddle l-sit holds for the night, and feeling pretty good about them. Not a bad set at all.

Tuesday Night part 5: leg raises


The last set of leg raises, again aiming to try to get the legs to the nose.

Tuesday Night part 4: 1-leg Hastring Bridge


Hitting the 1-leg hamstring bridge. I love these, they are such a hamstring killer even when they look like you're hardly doing anything, lol.

Tuesday night part 3: Snatch pulls


Hitting the last set of straight arm snatch pulls for the night. Using 235 pounds and really focusing on speed and power. Feeling good and a much better starting position than last week.

Tuesday night part 2: Zercher Squats


Ah, the bane of my lower body training right now. Going for 535 pounds for the 2nd week in a row and missing it. Going to have to hold on to 525 pounds being my best for right now.

Tuesday June 17th night part 1: vertical jumps


Hitting the final set of vertical jumps for the night. Focusing on power and height.

Tuesday, June 17, 2014

Monday nigh part 9: Saxon Side Bends


Hitting the final set of the evening. Some strong Saxon Side bends with the 70 pound kettlebell.

Monday night part 8: straddle l-sit hold


Hitting the final set of straddle l-sit holds. Feeling pretty good.

Monday night part 7: Leg Raises



Working that V position hard on the parallel bars, or dip station if you like. Trying to get the legs as close to the nose as possible.

Monday night part 6: Back Lever Negatives

Ah, my nemesis, lol. Here's the final set of back lever negatives on the gymnastics rings. Worked back to an advanced tucked lever position to really nail the body position. These felt pretty good. Better than they had before.

Monday Night part 5: Body Curls


Jumping onto the gymnastics rings for a nice strong set of body curls. I'm really liking this variation. Awesome for the biceps and forearms. Feels strong and good.

Monday Night part 5: Body Curls


Jumping onto the gymnastics rings for a nice strong set of body curls. I'm really liking this variation. Awesome for the biceps and forearms. Feels strong and good.

Monday night part 4: front lever negatives and scapula work


Up on the gymnastics rings for front lever negatives, then onto the rafters for some scapula work. This felt really strong today. The best position I've ever hit for the front lever portion, and working the negative pretty well. Very awesome!

Monday night part 3: L-sit to L-planche


Hitting the l-sit to l-planche hard. Working on keeping really good spinal alignment, and holding at the level position after my bride calls me on being level. Feeling great. I really love this variation.

Monday night part 2: 1-arm pull up variations


Looking for a 5 count top position hold into a 5 count negative and finally a 5 count scapula d & r with this 1-arm pull up variation. Feeling really strong and controlled. Used 1 finger on the assisting arm and     felt like I could use less assistance. Feeling great.

Monday night part 2: 1-arm pull up variations


Looking for a 5 count top position hold into a 5 count negative and finally a 5 count scapula d & r with this 1-arm pull up variation. Feeling really strong and controlled. Used 1 finger on the assisting arm and     felt like I could use less assistance. Feeling great.

Monday June 16th evening part 1: Handstand to Straddle Planche


Not bad for only doing these for 1 week so far. The first couple of sets were even better, but this last set is still pretty darn good. Coming along nicely. Yeah handstands to straddle planche.

Monday, June 16, 2014

Monday Morning part 6: 1-arm bent-arm levers


Hitting 5 second holds on the 1-arm bent arm levers. Still using the thumb on the assisting hand for some added balance, but using it less and less. Feeling good!

Monday Morning part 5: Gymnastics Rings Combination


Did some slight changes on the gymnastics rings combination that I've been working on. Added a few little elements. Here's the final set. Only went through the combo once each set today instead of twice per set. Feeling awesome with this, and loving the changes.

Monday Morning part 4: Freestanding Handstand Push ups


Alternated back and forth between freestanding handstand push ups on the floor and on the parallets. Here's the final set on the parallets. I dropped down from 5 reps to 3 reps after feeling burnt out last week. These went really well today. This set's a little high, but not bad.

Monday morning part 3: Baby Muscle Ups


Jumping on the gymnastics rings for the final set of baby muscle ups for the day. Using less assistance and making good in roads into this movement. Feeling good.

Monday morning part 2: Handstand Holds


Jumping back and forth between working the handstand holds on the floor and on the parallets. Here's the last set of the morning, done on the parallets. Felt awesome and balanced.    

Monday June 16th morning part 1: Fase Grip Pull Ups


Working hard on mastering that false grip. Here's the last set of false grip pull ups on the gymnastics rings. Working on a slow pull up, a strong pause at the top and a controlled lowering. Feeling really good with these.

Friday the 13th and Saturday the 14th training


Summing up my Friday and Saturday training sessions.

Friday the 13th and Saturday the 14th training


Summing up my Friday and Saturday training sessions.

Friday, June 13, 2014

Friday June 13th morning part 2: Freestanding Handstand Push-ups


Here's the last set of freestanding handstand push-ups done on the parallets. These sucked today. Couldn't hold a handstand to save my life. Head and body wasn't in the game today so I called the practice done after this set.

Friday June 13th morning part 1: Baby muscle ups


Alternated between jumping muscle ups and baby muscle ups on the gymnastics rings today. They went alright. Feeling a little off this morning though.

Thursday evening part 9: Saxon Side Bends

Here's the last set of Saxon Side Bends with the 70 pound kettelbell.

Thursday evening part 8: Straddle L-sit Holds


Even though I'm feeling a little stale on this movement, these were really strong. Legs are higher, they're off the arm, good strength through the upper and the lower body. I'm pleased.

Thursday evening part 7: leg raises


Hitting a good strong and high set of leg raises.

Thursday eveing part 6: Back Lever Holds


Hitting some back lever holds on the gymnastics rings. Scaled these back to a tucked lever position to make sure that the back alignment was good. Felt awesome.

Thursday evening part 5: Body Curls


Up on the gymnastics rings for another exciting adventure of body curls. Adding reps this week, and feeling really strong in the movement. Love these.

Thursday Part 4: Front Lever Holds


On the gymnastics rings for some front lever holds. Took these to a 1-leg version and felt really strong. Much better body position and control. These are coming along nicely. Finished with some scapula work.

Tuesday June 12th evening part 3: Tuck Planche Push-ups


Loving the new parallets. Here's the final set of tucked planche push ups on them. These felt awesome. Much better body position, much deeper movement, much stronger. They've come along way.

Tuesday June 12th evening part 3: Tuck Planche Push-ups


Loving the new parallets. Here's the final set of tucked planche push ups on them. These felt awesome. Much better body position, much deeper movement, much stronger. They've come along way.

Thursday June 12th evening part 2: 1-arm pull ups


On the gymnastics rings hitting some lightly assisted 1-arm pull ups. These felt really awesome today. The first few sets I was able to use very little assistance and pulled up to my collar bone. This last set isn't quite as good, but still nice. Felt great. Finished off with some scapula work.

Thursday June 12th evening part 1: Handstand Push-ups


These were feeling awesome tonight. Hit the handstand push-ups against the wall with the hands on a pair of push up bars while wearing a 20 pound weight vest. Nailed each set with  5 deep reps. Awesome!

Thursday June 12th evening part 1: Handstand Push-ups


These were feeling awesome tonight. Hit the handstand push-ups against the wall with the hands on a pair of push up bars while wearing a 20 pound weight vest. Nailed each set with  5 deep reps. Awesome!

Wednesday, June 11, 2014

Wednesday June 11th morning part 6: 1-arm bent-arm levers


Working towards the true 1-arm bent arm levers. Here I'm still using the thumb of the assisting hand for a little added support. Overall, feeling pretty good. Tried to bring the assisting hand off the ground completely and couldn't quite hold it, so I went back to the thumb.

Wednesday June 11th morning part 5: Gymnastics Rings Combination


The final set of double for the gymnastics rings combination that I've been working on.

Wednesday June 11th morning part 4: Freestanding Handstand Push ups


Was hitting 4's pretty easily on the parallets. So, I decided to go for 5's on the final set of freestanding handstand push ups. Hit 5 rep, but they were all pretty high. Going to work more on the depth on Friday.

Wednesday June 11th morning part 3: Baby Muscle Ups


Working the baby muscle ups on the gymnastics rings. These felt way too easy this morning, I'll have to crank up the difficulty on Friday.

WEdnesday June 15th morning part 2: handstand holds


Working the handstand holds on the parallets. These are feeling so balanced, so strong, so stable and so comfortable. I love it. They've come a long way.

Wednesday June 11th morning part 1: False Grip Top Position Holds


Working the false grip on the gymnastics rings with top position holds in the top of a false grip pull up position. Feeling strong and stable during them.

Tuesday June 10th evening part 8: Wall Drive Sprints


Onto the finisher of the night, Wall Drive Sprints. Love these. A great way to get your sprint training in without leaving the house. This is the 10th of 10 rounds following a 30:30 protocol. Sprint hard for 30 seconds, rest for 30 seconds and repeat for 10 rounds. Awesome stuff.

Tuesday June 10th evening part 12: Saxon Side Bends


Hitting 5's per side for the Saxon Side Bends with the 70 pound kettlebell. Feeling strong and good with them.

Tuesday June 10th evening part 6: Straddle L-sit Holds


Trying my damndest on these Straddle L-sit holds. Feeling a little plateaued on them. Working to keep the tension through the legs and toes, getting the legs higher and higher.

Tuesday June 10th evening part 5: leg raises


Hitting those leg raises hard. Working on strong middle, pulling to the nose, getting them higher. Feeling good!

Tuesday June 10th evening part 4: 1-leg Hamstring Bridge


The 5th of 5 sets of 1-leg Hamstring Bridge. These are feeling great, feeling strong, getting a good hamstring workout, but I'm also feeling a little stale with them.

Tuesday June 10th evening part 3: Snatch Pulls


Hitting the straight arm snatch pulls with 235 pounds. Working on speed and explosion. Overall, pretty darn good, I have to work on the technique at the beginning though. Bad start position equals less pulling power.

Tuesday June 10th evening part 2: Zercher Squats


Hitting the plateau. Nailed 525 pounds on the fourth set of Zercher squats, but couldn't budge 535. Tried hard, but just couldn't do it.

Tuesday June 10th evening part 1: Vertical Jumps


Vertical jumps are great for power, speed, explosiveness, and more. Here's the last set, focusing on trying to get high up as possible.

Monday June 9th evening part 9: Saxon Side Bends


Hitting the final set of Saxon Side bends for the evening. Hitting 5 reps per side with the 70 pound kettlebell. Feeling hard, but strong and good.

Monday June 9th evening part 8: Straddle L-sit Holds


Hitting the final set of straddle l-sit holds for the day. Trying to keep the strength through the legs, the legs off of the arms and trying to raise the legs as high as possible. Feeling like I've hit a little plateau with this one.

Monday June 9th evening part 7: leg raises


Hitting the last set of leg raises for the night. Working on keeping the movement controlled, and trying to get the legs to the nose. Feeling strong and balanced.

Monday June 9th evening part 6: Back Lever Negatives


Hitting the back lever negatives on the gymnastics rings. I wasn't caring for my form when I was trying for a full lever position so I brought it back down to a half lever position. Feeling strong and better with the control in this position.

Monday June 9th evening part 5: Body Curl


Up on the gymnastics rings for some body curls. I'm really enjoying these a lot. They feel totally bad ass, and they're getting better each time. Great movement.

Monday June 9th evening part 4: Front Lever Negatives and Scap work


Working those front lever negatives hard. Trying for a good lever position, still a little over bent. Getting better and stronger. Scapula work is going really well.

Monday June 9th evenin part 3: L-sit to L-Planche


Working the L-sit to L-Planche and really focusing on staying in the top position after Melissa tells me I'm level, not dropping or dipping at all. Feeling strong. Love this movement.

Monday June 9th evening part 2: 1-arm pull up variations


Hitting the 1-arm pull up variations. Starting with a top position hold (using 1 finger on the assisting hand) to a 1-arm negative (same 1-finger assist) then finishing with a 1-arm scapula hold. These are feeling awesome, they've come a long way in a short time.

Monday June 9th evening part 1: handstand to straddle planche

The handstands and lowering to planche was feeling really strong, so I decided to test myself with lowering down to a straddle planche. Not bad for the first time trying it this way. Still has a way to go, but not bad at all.

Monday, June 9, 2014

Monday June 9th morning part 6: 1-arm bent-arm levers


Using just the thumb on the assisting hand again today. These are feeling much better. It'll be interesting to try lifting off completely with the assisting hand on Wednesday.

Monday June 9th morning aprt 5: Rings Combination


Here's my last round of my fun little combination on the gymnastics rings. This is a fun one to practice. I love it.

Monday June 9th morninng part 4: Freestanding Handstand Push ups


Here's the last set of freestanding handstand push ups. Did them on the parallets. These have come such a long way. I nailed triples on each set. A few of the reps were a little high, but they're getting better and stronger.

Monday June 9th morning part 3: Baby Muscle Ups


Returned to the baby muscle ups today. I liked the jumping muscle up, but I felt like I was getting too much power from the legs and that it wasn't helping me get to the strict muscle up. Still, worked on making these harder than before. They're coming along nicely.

Monday June 9th morning part 2: handstand holds


Working the kick up to handstand holds on the parallets. These felt so strong and easy today. The balance was just there.

Monday June 9th morning part 1: False Grip Top Position Holds


Working on really getting comfortable with the top position hold using a false grip on the gymnastics rings. Instead of doing pull-ups or paused pull-ups I figured that I'd do a bent arm hold using the false grip. These felt really strong.

Saturday June 7th evening part 8: Straddle L-sit holds


Finishing up the super set of leg raises and straddle l-sit holds. Here's the final set of the straddle l-sit. Feeling stronger and better. Still working on getting the legs higher.

Saturday June 7th evening part 7: Leg Raises


Working the final set of leg raises, keeping the tempo a little slower and more controlled, adding the reps an keeping them high :)

Saturday June 7th evening part 6: Back Lever Negatives


The last part of the super set of body curls and back lever negatives on the gymnastics rings. Here's the back lever negatives. I wasn't happy with the last few sessions of these so I pulled it back a level and kept the body in a half lever position instead of trying for the full lever or 1-leg version. This felt pretty strong.

Saturday June 7th evening part 5: Body Curls


Loving this movement! Here's the final set of body curls done on the gymnastics rings.  These are feeling stronger and stronger, a great addition to the training.

Saturday June 7th evening part 4: Front Lever Negatives


Alright, here's the last part of the super set between L-sit to L-Planche and Front Lever Negatives to Scapula work. These are feeling stronger and stronger. My body position isn't quite there, but it's getting better.

Saturday June 7th evening part 3: L-sit to L-planche


Alright, here's the final set of L-sit holds to L-planche holds. These are awesome, hard as heck, but awesome. I'm dipping a little low after Melissa says I'm even, so I'll have to work on that. But, the movement is feeling strong.

Saturday Jne 7th evening part 2: 1-arm pull up variations


super-setted with handstand to plnache, here's the final set of the 1-arm top position pull up holds to 1-arm pull-up negatives to scapula work. I did these with only 1 finger on the assisting hand helping out and they felt really good.

Saturday June 7th evening part 1: handstand to planche


Here's the final set of handstand to planche for the evening.     1st set I got stuck in the handstand, 2nd set I got stuck in the handstand, this set went pretty well. Lol!

Also, if you're looking for the evening session of Friday June 6th, it wouldn't upload here so check out Brett Stepan Training Log at youtube.

Friday, June 6, 2014

Friday may 6th mornnig part 4: 1-arm bent-arm levers


The final set of 1-arm bent-arm lever practice. Used the thumb of the other hand for some assistance, feeling good.

Friday May 6th morning part 3: Gymanstics Rings Combo


The final set of performing doubles of my combo on the gymnastics ring. Feeling better and better.

Friday May 6th morning part 2: Freestanding handstand push ups


The final set for the day of freestanding handstand push ups on the parallets. Should have gone deeper on both reps, but not too bad.

Friday May 6th morning par 1: Jumping Muscle Ups


Working on the final set of jumping muscle ups. Using less and less jump and using more upper body strength.

Thursday May 5th evening part 9: Saxon Side Bends


The final set of Saxon Side bends for the night. The 70 pound kettlebell. Felt hard tonight.

Thursday May 5th evening part 8: Straddle L-sit holds


The final set of straddle l-sit holds. Working on keeping the strength through the legs, feet and toes, making sure that the legs weren't resting on the arms, and that the legs are getting higher. Felt alright tonight.

Thursday May 5th evening part 7: Leg Raises


Our tri-set combines leg raises on the dip station with straddle l-sit holds and Saxon Side bends. Here's the final set of leg raises. Tried to really perform these slowly tonight and with a ton of control to work the movement a little differently. It felt strong.

Thursday May 5th evening part 6: Back Lever Holds


The final set of back lever holds on the gymnastics rings. Wow, these were crappy. Not in position, terrible body position, not good at all. Oh well, I'll hit it better next time.

Thursday May 5th evening part 5: body curls on the rings


The third super set of the night is body curls followed by back lever holds. Here's the final set of body curls done from a hang on the gymnastics rings. These are feeling strong and I feel like they're getting to be much more of a curl and much less of a row.

Thursday May 5th Evening part 4: Front Lever Holds


The last set of Front Lever Holds on the gymnastics rings. With Melissa not feeling well I didn't have her to tell me when I was in position, so these are a little high and a little out to bent through the body.

Thursday May 5th evening part 3: Tuck Planche Push ups


Our 2nd super set of the night is tucked planche push-ups on the parallets and front lever holds. Here's the final set of the push ups. These felt really strong and like they had a really good range of movement.

Thursday May 5th evening part 2: 1-arm pull up variations


Here's the final set of a 1-arm pull up variation on the gymnastics rings. Working with a little assistance from the other arm, these felt pretty good. Right side felt better than the left. Finished each side with some scapula work.

Thursday May 5th evening part 1: Handstand push-ups


The super set of handstand push-ups and 1-arm pull ups. Here's the final set of the handstand push ups done on a pair of push-up bars while wearing a 20 pound weight vest. These felt nice and strong, but I should have gone down a little deeper in the movement.

Wednesday, June 4, 2014

My Nam'e Brett Stepan and I'm a Rings Addict







Wednesday June 4th morning part 6: 1-arm bent-arm levers


Second day back working on the 1-arm bent-arm lever holds. These are feeling pretty good. Body position is getting better, balance is getting better, using the assisting hand much less.    

Wednesday June 4th morning part 5: Flippy combo time on the gymanstics rings


Hitting doubles on the flippy combo on the gymnastics rings. Working from a V-sit hang to inverted hang, to pike down to German hand to V-sit top pull-up position to hanging V-sit an repeat the whole thing again. These are really fun.

Wednesday June 4th morning part 4: Freestanding Handstand Push-ups


Working the freestanding handstand push ups on the parallets. These just keep on getting better. I'm consistently able to hit doubles pretty well. This set is a little high, but not bad.

Wednesday June 4th morning part 3: Jumping Muscle Ups


On the quest still for the ever elusive strict muscle up on the gymnastics rings. Mastered the baby muscle up, now onto the jumping muscle up. Trying to use less and less of a jump, pushing off realy with only the toes.

Wednesday June 4th morning part 2: kick up handstands


Cranking out some good kick up handstands on the parallets. Always important to work on those basics and get a good solid foundation. Feeling good.

Wednesday June 4th morning part 2: kick up handstands


Cranking out some good kick up handstands on the parallets. Always important to work on those basics and get a good solid foundation. Feeling good.

Wednesday June 4th morning part 1: False Grip Pull ups


Working the false grip pull ups with a pause on the gymnastics rings. Really trying to get comfortable in the top position with that false grip to help make more intermediate and advanced movements that much easier.

Tuesday June 3rd evening part 8: Finishers: Wall Drive Sprints


Finisher of choice this cycle, the wall drive sprint. Sprint as hard as you can for 30 seconds, rest for 30 seconds, and repeat for a total of 10 sprints. Here's my 10th one of the night.

Tuesday June 3rd evening part 7: Saxon Side Bends


Cranking up the last set of Saxon side bends with the 70 pound kettlebell.

Tuesday June 3rd evening part 6: Straddle L-sit holds


That's right, the legs are open which means it's time for some straddle l-sit holds. Man, I have to work more on that tension through the legs, lol.

Tuesday June 3rd evening part 5: Leg Raises


That's right, it's leg raise time again, Yippie! Here's the final set of the night. Love these!

Tuesday June 3rd evening part 4: 1-leg Hamstring Bridge


Some sexy (lol) 1-leg Hamstring bridges. Actually, a little bit of a lazy version of this movement tonight, lol.

Tuesday June 3rd evening part 3: Straight arm Snatch Pulls


Working speed with the straight arm snatch pulls at 225 pounds.

Tuesday June 3rd evening part 2: Zercher Squats


The final set of Zercher squats for the night. I nailed 525 pounds, then failed twice at 550 pounds.

Tuesday June 3rd evening part 1: Vertical Jumps


Hitting some vertical jumps for power, explosiveness, and to warm up for the rest of the training.

Tuesday, June 3, 2014

Monday June 2nd evenng part 9: Saxon Side Bends


The final set of the evening. The last of the Saxon Side Bends. Using the 70 lbs. Kettlebell. Feeling stronger and more stable, but still have a little ways to go.

Monday June 2nd evening part 8: Straddle L-sit Holds


The final set of straddle l-sit holds. Really making sure to point through the toes and really tighten the legs hard. Getting better and better.

Monday June 2nd part 7: Leg Raises


The first movement in our current tri-set of leg raises, straddle l-sit holds, and Saxon side bends. Here's the final set of leg raises on the dip bars for the evening. Feeling awesome.

Monday June 2nd evening part 6: Back Lever negatives


The final set of back lever negatives on the gymnastics rings. These are feeling better and better, stronger, and more controlled. I'm really loving this movement. It'll be interesting to see how it effects my back lever work when I test it. Awesome movement.

Monday June2nd evening part 5: Gymanstics Rings Body Curls


Alright, the first part of this super set combining these and back lever negatives. First time that I've tried the body curls on the rings, and from an Inverted position. Loved them. Still has a long way to go, but felt strong and good.

Monday June 2nd evening part 2: Front Lever Negatives and scapula work


The last set of the second set of this super set. Wow, that's a lot of the word set in one senctance, lol. Anyway, these felt pretty good. I'm keeping th scapula down and back the whole time, straightening the body better, and getting a better position. Felt really good and strong. Love the gymnastics rings.

Monday June 2nd evening part 2: L-sit to L-Planche


The second super set of the evening featuring these combined with front lever negatives. Here's the last set of the L-sit to L-Planche. I love these. They're feeling awesome and strong, and I think they're helping the planche work dramatically.

Monday June 2nd evenin part 2: 1-arm pull-up variations


The last set of the second part of the super set (handstand to planche followed by these) for the night. Working from an assisted top position hold of a 1-arm pull-up to a 1-arm pull-up negative with assistance to some scapula work. Great improvements in this one. Felt awesome and strong.

Monday June 2nd evening part 1: Hnadstand to Planche


So much better than Saturday's when the parallets broke and I crashed to the ground. Here's the first part of the super set (handstand to planche followed by 1-arm pull up variations) from last night. This is the final set. Arms bent a little, but not too bad.

Monday, June 2, 2014

Monday June 2nd morning part 6: 1-arm bent-arm lever holds


I hadn't worked on these for a while so I figured I'd start practicing them seriously now. Here's the final set of a 1-arm bent-arm lever hold variation. Using a few fingers on the second arm for assistance. These felt really good for the first time even thinking about them in  a long time.

Monday June 2nd morning part 5 B: flippy combo on the rings part 2


Here's a side view of the new flippy fun combo on the gymnastics rings. This is the final set, filmed from a different view. Very fun. I love this type of training.

Monday June 2nd morning part 5 A: fun flipping combo on the gymnastics rings


This is my first bigger combination on the gymnastics rings. And, the first day that I've been working on it. Here's the 2nd to the last set of this fun flippy combo. It consists of a hand to inverted hand, piking down to a German hand, flipping back to the top of a pull up position in an L/V-sit, than lowering down to an L/V-sit hang. These are fun.

Monday June 2nd morning part 4: Freestanding Handstand Push ups


Playing with those new parallets again. Here's the final set of freestanding handstand push ups. These have come a long way over the past handful of weeks. Hitting a double on each set was pretty easy,  the balance is getting better. Starting to work on triples. Fell out of number three on this set, lol.

Monday May 2nd morning part 3: Jumping Muscle Ups


Hitting some Jumping Muscle Ups on the gymnastics rings. These are going really well. Using only the toes to jump with, and trying to make the rest of the movement as strict as possible. Here's the final set of the day.

Monday June 2nd morning part 2: kick up handstand


Playing with my new parallets (and now, re-built new parallets after they broke on me on Saturday). Here's the final set of kick up handstands. These are feeling really strong and balanced. Sometimes going back to the basics makes everything that much nicer.

Monday June 2nd morning part 1: False Grip Pause Pull Ups


Playing with False Grip Pull Ups with a pause on the gymnastics rings. Trying to pull as high as possible and pausing for a three count before coming down. Here's the final set of the day.

Friday the 30 and Saturday the 31st Wrap Up


Somehow the Friday May 30th evening session and Saturday May 31st evening session videos didn't work. So, here's the run down on how those two days went. Including how awesome Friday was with the vertical jumps, front squats,   straight arm clean pulls, pistols, leg raises, straddle l-sits, Saxon side bends and sprints. Also, how weird Saturday's was with my new parallets breaking on me while I was in a  handstand. And how the hadnstand to planche, 1-arm pull up holds/ negatives and scap work, l-sit to l-planche, front lever negatives to scap work, body curls, back lever negatives, leg raises,     straddle l-sits and Saxon side bends were.