Category Archives: G

Gymnastic Movement

Mountain Climbers, Wall Sit, RFE Squats

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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

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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.

Bench Press then Pullups, Dips and Pushups

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Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set5 – 1 x Bench Press @ 95%
  • Sets 6 & 7 – 1 x Bench Press @ 95%+

Then a repeat of the September 20, 2019 WOD.

AMRAP in 12 minutes of

  • 3 x Strict Pullups
  • 6 x Kipping Pullups
  • 9 x Dips
  • 12 x Pushups

Resutls: Bench Press 140-160-185-160-185-205-220-220lbs/100kg (new 1RM!). Metcon 5 rounds plus 14 reps.

Front Squats and Core Work

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Only strength training today. Feel like my Core is getting weaker so needs more focus.

Every 2 minutes for 12 minutes

  • 5 x Front Squat @ 50%
  • 3 x Front Squat @ 60%
  • 3 x Front Squat @ 70%
  • 2 x Front Squat @ 80%
  • 1 x Front Squat @ 90%
  • 1 x Front Squat @ 95%

Then 3 rounds, rest as needed between rounds

  • 20 x Abmat Situps
  • 15 x Russian Twist @ 12kg (r+l=1rep)
  • 10 x Strict Toes to Bar
  • 5 x Brabell Rollouts

Results: Front Squat 125-145-165-185-lbs. 195-205lbs (not quite 95%).