Category Archives: G

Gymnastic Movement

Deadlifts then a Core Workout

By | | , , , ,
1 Comment

Part 1 – Take 15 minutes and work up to a heavy

  • 3 x Deadlift

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Deadlift @ 65-75% of above

Then 4 rounds of this circuit, based on a workout from Semir Jasarevic’s Instagram feed…

  • 30 second Knee Tucks
  • 10 seconds Rest
  • 30 seconds Bear Plank Shoulder Taps
  • 10 seconds Rest
  • 30 second Side Plank Left
  • 10 second Rest
  • 30 second Side Plank Right
  • 10 seconds Rest
  • 30 second Russian Twist @ 14kg
  • 10 seconds Rest

Results: Part 1 – 255lbs. Part 2 – 185lbs.

Core Work and Bench Press then Pullups and Pushups

By | | , , , ,
1 Comment

Core Work, 3 rounds, resting as needed between rounds

  • 6 x Alternating Single Leg Toe Touch (3 per side)
  • 3 x V-Ups
  • Repeat for 3 sets

Part 1 – Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Bench Press @ 60-65% of Part 1

Then AMRAP in 10 minutes of

  • 1, 2, 3, 4 … x Strict Pullups
  • 2, 4, 6, 8 … x Pushups

Results: Part 1 – 165lbs. Part 2 – 105lbs. Metcon – 8 rounds plus 3 reps. Upper body is done!

Mountain Climbers, Wall Sit, RFE Squats

By | | , , , ,
Comments Off on Mountain Climbers, Wall Sit, RFE Squats

Now that I have shipped all my weights to our new home in CH, only have a limited set of equipment…. jump rope, TRX, 15kg Sandbag, a bucket full of sand, my own bodyweight. So tried something new by doing this workout from Semir Jasarvic on Instagram.

4 rounds, rotate through each movement, 35 seconds on/25 seconds off

  • 1 – Wall plank mt. climbers
  • 2 – Wall sit extensions
  • 3 – Wall donkey kicks⁣
  • 4 – Rear foot elevated wall squats⁣
  • 5 – Dynamic Planks
  • 6 – Single leg wall glute bridge

Results: All new movements so the first couple of rounds were not very good but got the hang of it by the end.

Warning… for #5 Up/Down Wall Planks, almost dislocated my weak (right) shoulder on the first rep so switched to just dynamic planks. Will see what damage was done once I cool down 🙁

For #1, started as shown but switched to just slow tempo Mountain Climbers since the original was so intense on the shoulders and I didn’t feel anything in my Core.

#3 was my favorite. Will need to do more of those!

Core Work then Bench Press and Pushups

By | | , , , ,
Comments Off on Core Work then Bench Press and Pushups

4 rounds

  • 3 x TRX Mountain Climbers (L+R=1 rep)
  • 3 x TRX Knee Tucks
  • Repeat 3 times

Then every 2 minutes for 12 minutes, Bench Press

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 3 rep @ 85%
  • Set 4 – 2 rep @ 90%
  • Set 5 – 2 reps @ 95%
  • Set 6 – 1 reps @ 100%

Then every 2 minutes for 10 minutes

  • 3 x Archer Pushups Left
  • 3 x Archer Pushups Right
  • 3 x Wide Pushups
  • 3 x Narrow Pushups
  • 3 x Pushups

Results: Bench 155-175-185-200-205-215lbs.