My log.

[Matt Thomas]

3-27-07

Superset:
Handstand hold on parallets against wall: 3X1:00
Extended Plank Hold: 3X1:00
-------
Handstand pushups on parallets: 2X6
Tuck front lever: 30, 25, 9seconds (still can't get this in two sets. it's driving me nuts)
"Helen"
3 rounds for time:
400m run
21 DB swings (50#)
12 pull ups
Time: 11:43


3-28-07

REST

[Matt Thomas]

3-29-07

Tuck planche: 34, 27seconds
L-sit: 25, 23, 25seconds
Superset:
Bodyweight flys: 3X5
Knees to elbows: 3X10
-------
"Fast and Furious"
As man rounds as possible in 20 minutes of:
10 pull-ups
10 DB swings
10 plyometric pushups
10 knee tucks
8 rounds + 10 pull-ups

This was anything but fast and furious. My intensity SUCKED! I just didn't seem to have the energy today. Next time i guess.

[Matt Thomas]

3-30-07

Front squats (200#): 5X5
Pistols: 1X10 per leg

[Matt Thomas]

3-31-07

REST. Well, did some backflips off sand dunes at the beach if that counts ^_^

[Matt Thomas]

Been slackin on keeping up on the log so big post today.

4-1-07
REST

4-2-07
Tuck Planche: 35, 22seconds This is completely frustrating. I'm stuck right around these times.
Tuck Sit: 20, 20, 20seconds
Weighted Tuck Planche Push-Up(10#): 5, 5, 5, 5, 3 (tried last set on parallets. Much harder)

4-3-07
Power Snatch (135#): 7X2
Dropped like 20 pounds. I don't think it's a good idea to do snatches in the grass...
Pistols: 3X12

4-4-07
Superset:
Handstand Hold Against Wall: 3X1:30
Standing Ab Wheel Rollout: 3X5
-------
Handstand Push-up Against Wall: 5X10
Tuck Front Lever: 37, 27seconds
One Arm Pullup Progression: 3x3 (missed 2 reps just under the bar)
Rope Climb Pullups: 1X2
Tabata Sprints: 6 intervals. Went almost a half mile.

4-5-07
REST

4-6-07
Tuck Sit: 20, 20, 20seconds
Superset:
1-Arm Push-Up on Ball: 5, 7, 10 (per arm)
Russian Twist(35#): 15, 15, 15
---------
Partial Bodyweight Flys: 5, 5, 5
Ring Dips: 10, 10, 10
GPP #4
10 times as fast as possible of:
- 100 Rope Turns
- 10 Burpees
- 10 Push-ups
- 10 Squats
Time: 19:13
This was a GREAT workout. I encourage you all to try it some time.

[Matt Thomas]

4-7-06
REST

4-8-07
Deadlift: 300X1, 305X1, 310X1, 315X1, 325X1, 330X1, 345X1

4-9-07
Superset:
Handstand Pushup on Parallets (wall): 6, 6, 6
Extended Plank Hold: 40seconds, 1:30, 1:30
----------
Tuck Front Lever: 30, 25, 5 This and the tuck planche kill me. one workout i'll progress great and add a few seconds to my first set time and finish the minute in a second set. Next workout i'll seriously regress and barely be able to hold out for 30 seconds on the first set and not be able to hold another 30 on the second (like this workout). I guess what's important is the trend. When I first started trying these I could rarely make it to 30 seconds. Now I'm pretty much guranteed 30 seconds every time I do it. Hopefully 35 seconds will eventually be the norm and I'll fluctuate between 35 and 40 seconds, and so on. We'll see.
Supported Cross Pull-outs: 5, 5, 5

4-10-07
REST

(Message edited by The Matt on April 11, 2007)

[Ben Nance]

Cool stuff man....keep it up

[Matt Thomas]

Thanks Ben!

4-11-07
Tuck Planche: 33, 27seconds
L-sit: 30, 30, 20seconds
Superset:
Elevated Parallet Push-ups: 20, 20, 20
V-ups: 15, 15, 15
Partial Bodyweight Flys: 5, 5, 5 (feel like i'm progressing nicely on these. they felt pretty strong today and i was able to increase my range of motion a little.)
3 mile run: 22:30

[Matt Thomas]

Hmmmm. Just re-read Coach Sommer's article on planche and front lever progression and I just realized he suggests to do these things, if not every day, something like 4 times per week. I'm not anywhere NEAR that! I guess I should start giving that a shot, but it feels like I do better when I get more rest from them. I'll give it a shot thought and see what happens.

[Matt Thomas]

4-12-07
Weighted Pistols (25#): 10, 10, 10
3 Rounds of:
Standing jump over tire (37") X 5
Weighted standing long jump (20#)(6') X 10
Weighted 1 footed box jump (20#)(13") X 10 per foot
Back tuck X 5