Sardilli

Day Log 120128

2012-01-28T16:35:00.001-05:00

General Warmup/Stretch

A. 3-Position Snatch (Floor, Knee, Mid-Thigh) - 65% x 5 sets; rest 2-4 mins
B. 3 Jerks – 65% x 5 sets; rest 2-4 mins
C. Snatch Pull – 85% (of Snatch) x 5 reps x 5 sets; rest 3-5 mins

D. Mobility

Day Log 120127

2012-01-27T16:31:00.000-05:00

General Warmup/Stretch; Wrist Prehabs, Mobility

A. 10 minutes HS work (facing wall stomach to wall; some freestanding attempts)

B1. 5 x 9s-12s Elastic Assisted Tuck Planche; rest 10s-20s (Red Elastic)
B2. 5 x 9s-12s Flat Tuck Front Lever; rest 2-3 mins (20#)

C. 9 x 3 Weighted Ring Dips; rest 30s (60% of 1RM; tempo 10X1)

D1. 3 x 3-5 PB Wall HSPU; rest 10s-20s (1 ABMATs; 3 neg, 3 neg, 3 neg)
D2. 3 x 3-5 Straddle One Arm Rows; rest 2-3 mins (3, 3, 3)

E. Compression Work (Straddle), German Hang, Manna.

Day Log 120126

2012-01-26T17:58:00.000-05:00

2 more days and then I deload my body is taking a beating; surviving on negatives.

General Warmup/Stretch; Wrist Prehabs, Mobility

A. 10 minutes HS work (facing wall stomach to wall; freestanding attempts)

B. 5RM Weighted Ring Dips; rest 5-7 mins (PR; 75#)

C1. 5 x 9s-12s Elastic Assisted Tuck Planche; rest 10s-20s (Red Elastic)
C2. 5 x 9s-12s Flat Tuck Front Lever; rest 2-3 mins (15#)

D1. 3 x 3-5 PB Wall HSPU; rest 10s-20s (1 ABMATs; 1+2 neg, 3 neg, 3 neg)
D2. 3 x 3-5 Straddle One Arm Rows; rest 2-3 mins (feet higher box; 3 neg, 3 neg, 3 neg)

E. Compression Work (Straddle), German Hang, Manna.

Day Log 120124

2012-01-24T09:48:00.000-05:00

General Warmup/Stretch; Wrist Prehabs, Mobility

A. 10 minutes HS work (facing wall stomach to wall; some freestanding attempts)

B. 9 x 3 Deadlift; rest 30s (60% of 1RM; tempo 10X1)

C1. 5 x 9s-12s Elastic Assisted Tuck Planche; rest 10s-20s (Red Elastic)
C2. 5 x 9s-12s Flat Tuck Front Lever; rest 2-3 mins (15#)

D1. 3 x 3-5 PB Wall HSPU; rest 10s-20s (2 ABMATs; 3, 3, 4)
D2. 3 x 3-5 Straddle Archer Rows; rest 2-3 mins (feet on bench; 3, 3, 3)

E1. 5 x 9s-12s Inverted Ring Support Hands Front; rest 10-20s
E2. 5 x 9s-12s Inverted Ring Support Hands Behind rest 1-2 mins

F. Compression Work (Straddle), German Hang, Manna.

Day Log 120113

2012-01-23T22:10:00.003-05:00

General Warmup/Stretch; Wrist Prehabs

A. 10 minutes HS work (facing wall stomach to wall; some freestanding attempts)

B1. 5 x 9s-12s Elastic Assisted Tuck Planche; rest 10s-20s (Red Elastic)
B2. 5 x 9s-12s Flat Tuck Front Lever; rest 2-3 mins (15#)

C1. 3 x 3-5 PB Wall HSPU; rest 10s-20s (2 ABMATs; 3, 3, 4)
C2. 3 x 3-5 Straddle Archer Rows; rest 2-3 mins (5, 5, 5)

D. 5RM Deadlift; rest 5-7 mins (PR; 320#)

E1. 3 x 5 Intermediate Shrimp; rest 60s-90s
E2. 3 x 5 GHRs on GHD; rest 60s-90s (10#)

F. Compression Work (Straddle), Compression, Manna

Day Log 120120

2012-01-20T20:07:00.004-05:00

General Warmup/Stretch; Wrist Prehabs

A. 10 minutes HS work (facing wall stomach to wall; freestanding attempts)

B1. 5 x 9s-12s Elastic Assisted Tuck Planche; rest 10s-20s
B2. 5 x 9s-12s Flat Tuck Front Lever; rest 2-3 mins (12.5#)

C1. 5 x 5 Weighted Ring Dips; rest 1-2 mins (60#)
C2. 5 x 5 Weighted Pullups C2B; rest 10s-20s (30#)
C3. 3 x 6-8/leg Single Legs Squats; rest 1-2 mins (8, 8, 8)

D. 7 x 10s Five Finger HS Lean Hold Toes to Wall/arm; rest 1-2 mins

E. Compression Work (Straddle), German Hang, Manna.

Day Log 120118

2012-01-18T20:08:00.000-05:00

General Warmup/Stretch; Wrist Prehabs

A. 10 minutes HS work (facing wall stomach to wall and freestanding attempts)

B. 5 x 3-5 Front Squats; rest 3-5 mins (PR; 200# for 5)

C1. 5 x 9s-12s Elastic Assisted Tuck Planche; rest 10s-20s (changed hand position and was better with 2.5# also)
C2. 5 x 9s-12s Flat Tuck Front Lever; rest 2-3 mins (12.5#)

D1. 3 x 6-8 PB Wall HSPU; rest 10s-20s (2 ABMATs) (6, 4+2neg, 4+2neg)
D2. 3 x 6-8 Straddle Straddle Archer Rows; rest 2-3 mins (lowered height and 8, 8, 8)

E. Compression Work (Straddle), German Hang, Manna.

Day Log 120116

2012-01-16T20:31:00.003-05:00

BW = 160#

General Warmup/Stretch; Wrist Prehabs

A. 10 minutes HS work (facing wall stomach to wall; did some freestanding wall runs!)

B. 5 x 3-5 Back Squats; rest 3-5 mins (PR; 215#)

C1. 5 x 9s-12s Elastic Assisted Tuck Planche; rest 10s-20s (added 2.5lbs underneath wrists and was better on wrists)
C2. 5 x 9s-12s Flat Tuck Front Lever; rest 2-3 mins (12.5#)

D1. 3 x 6-8 PB Wall HSPU; rest 10s-20s (2 ABMATs) (5+f, 6, 6; I was not warmed up well first round)
D2. 3 x 6-8 Straddle Straddle Archer Rows; rest 2-3 mins (6, 6, 6; they are fun and challenging!)

E1. 5 x 10s-30s Swedish Bars Back Support Hold; rest 60s-90s
E2. 5 x 10s-30s Swedish Bars Front Support Hold; rest 60s-90s (hard to do with proper technique without stall bars)

F. Compression Work (Straddle), Compression, Manna.

Day Log 120113

2012-01-13T19:19:00.000-05:00

General Warmup/Stretch

A. 10 minutes HS work (facing wall stomach to wall) (understanding more positioning)

B. Snatch + 2 OHS – 60% (of Snatch; 1RM = 155#) x 5 sets
C. Snatch Pull – 80% (of Snatch) x 3 reps x 3 sets
D. Snatch Push Press – 5 reps x 3 sets (95#, 115#, 135#; focused on proper technique)

E1. 3 x 20m Crab Walk (too easy; must increase difficulty)
E2. 3 x 20m Sled Push; rest 2-3 mins (3 plates)

F. Mobility

Day Log 120112

2012-01-12T19:45:00.001-05:00

General Warmup/Stretch

A. 10 minutes HS work (facing wall stomach to wall) (got a solid Freestanding HS 15s-20s)

B1. 5 x 9s-12s Tuck Planche; rest 10s-20s (wrist killed only first 3 sets)
B2. 5 x 9s-12s Flat Tuck Front Lever; rest 2-3 mins (10#)

C1. Weighted Ring Dips; rest 1-2 mins
1 x 10
5 x 65% (47.5#)
5 x 75% (57.5#)
5+ x 85% (65#) (6)

C2. Weighted Pullups; rest 1-2 mins
1 x 10
5 x 65% (25#)
5 x 75% (30#)
5+ x 85% (35#) (6)

C3. 3 x 6-8/leg Single Legs Squats; rest 1-2 mins

D1. 5 x 9s-12s Staggered Towel Hang (Increased distance between hands)
D2. 5 x 10s Compression Work Straddle (Straddle was harder due to my flexibility was more limited than pike)

E. Mobility

Day Log 120110

2012-01-10T20:15:00.000-05:00

General Warmup/Stretch

A. 10 minutes HS work

B1. 5 x 9s-12s Tuck Planche; rest 10s-20s
B2. 5 x 9s-12s Flat Tuck Front Lever (10#); rest 2-3 mins

C1. 3 x 6-8 Wall PB HSPU; rest 10s-20s (I handled 8 today; will increase height a little bit next week)
C2. 3 x 6-8 One Arm Rows; res 2-3 mins

D. 5 x 9s-12s Staggered Towel Hangs; rest 30-60s

E. 5 x 10s Compression Work

Day Log 120109

2012-01-09T20:07:00.001-05:00

I'm progressing =0)... How can I? not Can I?.. I will achieve! New 8 week cycle... 4 week accumulation and 4 weeks intensify. Main Goals = Increase Front Lever progression massively along with Planche, increase wrist grip strength in order to progress in Planche. Increase pancake split flexibility. Main dynamics are HSPU on PBs, Ring Dips, BS, FS, Chinup/Pullup. Bad point: Back Lever has been removed due to having a solid 10s-15s one. Will this be bad? I'll find out. Onward... to victory.

General Warmup/Stretch

A. 10 Minutes of HS Work

B1. 5 x 9s-12s Adv. Frog Planche; rest 10-20s
B2. 5 x 9s-12s Flat Tuck Front Lever (10#); rest 2-3 mins

C1. 3 x 6-8 PB HSPU (Head same level as hands); rest 10-20s (6 unbroken was all I could handle for now)
C2. 3 x 6-8 One Arm Rows (45 degrees); rest 10-20s (achieved 8 unbroken each time)
C3. 3 x 3-5 Back Squats; rest 3-5 mins (achieved 210# easily; I noticed I got a slight kink when I push up weird; gotta take video next time)

D. 5 x 9s-12s Staggered Towel Hangs (freaking brutal; I think this will aid in my Planche wrist pain); rest 30s-60s

E. 5 x 10s Compression Work; rest 1s-5s

F. Mobility

Day Log 120107

2012-01-06T19:55:00.000-05:00

General Warmup/Stretch

A. Front Squat (3RM = 190#)6 reps @ 50% = 105#3 reps @ 75% = 145#Max Reps @ 190# (4+f)Adjust Max Reps (5+stop)
Adjust Accordinglyif 1-2 reps -> decrease 5#-10#if 3-4 reps -> leave sameif 5-6 reps -> increase 5#-10#if 7+ reps -> increase 10#-20#
WOD 120103B1. Front Lever, 20-40s x 5 sets, rest 5-10sB2. XR Strap HS, 20-40s x 5 sets, rest 5-10sB3. German Hang, 20-40s x 5 sets, rest 5-10s
C. 2 x 10 Wall Extensions + Mobility

Day Log 120105

2012-01-05T15:16:00.001-05:00

General Warmup/Stretch

A. C2B Chinups (6RM = 35#); rest 2-4 mins
9 reps @ 50% = 20#
6 reps @ 75% = 25#
Max Reps @ 35#; got 4 reps only
Adjusted Max Reps; decreased 5# aimed for 6 got only 5.

Adjust Accordingly
if 0-2 reps -> decrease 5#-10#
if 3-4 reps -> decrease 0#-5#
if 5-7 reps -> leave same
if 8-12 -> increase 5#-10#
if 13+ -> increase 10#-20#

WOD 120102
B. 4 Rounds:
2-4 Cast Wall Walks
Rest 30s
3 PB HSPU; 2 abmats slightly below parallel (2 first rounds unbroken, last 2, 2+1, 2+1)
Rest 30s
2-4 Cast Wall Walks
Rest 30s
5 XR Dips to L-Sit
Rest 30s
2-4 Cast Wall Walks
Rest 30s
7 XR Bulgarian Pushups (need to add weight on myself)
Rest 2-3 mins

C. 2 x 10 Wrist Pushups + Mobility

Day Log 120104

2012-01-04T16:09:00.001-05:00

I was on FIRE TODAY WTF!@#!@! lol Let it happen!!!

General Warmup/Stretch

A. Back Squat (3RM = 225#); rest 2-4 mins
6 reps @ 50% = 115#
3 reps @ 75% = 170#
Max Reps @ 225# => 7 reps !@!!#@
Adjust Max Reps => adjust 10# more => 7 reps@#@#@

B. Mobility

Day Log 120102

2012-01-02T16:25:00.001-05:00

HAPPY NEW YEAR 2012! Make it happen.

Had trouble focusing today.

General Warmup/Stretch

A. Weighted Ring Rows, 5 reps x 5 sets, rest 3-5 mins (30#)

B1. Overhead Lunges, 10 reps x 3 sets, rest 60s (95#, 115#, 115#)
B2. Supine Weighted Windshield Wipers, 10 reps x 3 sets, rest 60s (10# across)
B3. Inverted Rope Climb 8", 1 reps x 3 sets, rest 60s
B4. GHRs on GHD Weighted, 5 reps x 3 sets, rest 5-7 mins (5#, 10#, 15#)

C1. Hollow Hold Weighted, 20-40s x 3 sets, rest 10-20s (10# across)
C2. Hollow Rocks Weighted, 12-15 reps x 3 sets, rest 3-5 mins (10# across)

D. Mobility/Stretch

Day Log 111231

2011-12-31T13:51:00.000-05:00

General Warmup/Stretch

A. Back Squat- 10 reps @ 55%, 8 reps @ 60%, 8 reps @ 65%, 5 reps @ 70%; rest 3-5 mins between.
B. Press -- 8 reps x 3 sets, rest 3-5 mins between. (105, 7+f)
C. Bent over Row -- 8 reps x 3 sets, rest 3-5 mins between. (135; 8)
D. Stretch as needed

Day Log 111230

2011-12-30T10:22:00.000-05:00

General Warmup/Stretch

A. Weighted XR Dips, 3 x 4-5 reps, rest 3-5 mins (4+f; 70#)

B. 4 Rounds:

60s Jump Rope

30m Sled Push (110#)

60s Jump Rope

20m Broad Jumps

60s Jump Rope

10 Depth Jumps (54”)

rest 2-3 mins

C. 2 x 60s seated toe point stretch.

Day Log 111229

2011-12-29T19:34:00.002-05:00

General Warmup/Stretch
A. Front Squat (with chains)95 x 5115 x 5135 x 5155 x 5135 x 5

B1. Floor Planche Lean, 3 x 20-40s, rest 10-20s

B2. Muscle Ups, 3 x 5 reps, 3130, rest 1-2 mins (4+1, 4+1, 3+1+1)

C1. Tuck Back Lever, 3 x 20-40s, rest 10-20s

C2. Windshield Wipers Half Tuck, 3 x 5 reps, 3130, rest 1-2 mins

D1. VBL-H, 3 x 20-40s, rest 10-20s

D2. Front Pulls Tuck, 3 x 5 reps, 3130, rest 1-2 mins (3+2, 3+2, 3+2)

E. Finish with 10 bridge wall walks.

Day Log 111227

2011-12-27T13:15:00.000-05:00

General Warmup/Stretch

A. Weighted C2B Pullups, 5 x 4-5 reps, rest 3-5 mins. (20#)

B1. VBL-H, 5 x 15-20s, rest 10s

B2. Negative L-Sit MU, 5 x 15-20s, rest 10s (Tuck)

B3. German Hang, 5 x 15-20s, rest 30-60s

C. 2 x 10 Wall Extensions, 2 x 20 elbow rehab, dorsal rehab stretch, straddle stretching.

Day Log 111226

2011-12-26T20:37:00.002-05:00

General Warmup/Stretch

A. Back Squat
135 x 5
155 x 5
165 x 5
185 x 5
165 x 5

B. 4 Rounds:
2 Front Pulls (Black Elastic)
5 FL Rows (Tuck)
2 Front Pulls
10 FL Pulls (Black Elastic)
2 Front Pulls
2 x 8' Cirques (20# vest with feet on 30" box)

Day Log 111224

2011-12-24T21:14:00.002-05:00

Merry Christmas; spend time with your loved ones and enjoy good times together, tell stories, laugh and teach new lessons. Life is short, make every moment count, even if its rest time and family time.

Modified Barbell Complex Warmup @ 65# with pushup chaser

A. OAP, 5 x 5 reps, rest 3-4 mins (8#)

B. Hang Power Snatch - 60%, 5 x 2 reps, rest 2-3 mins (95#)

C. Hang Power Clean + Jerk - 60%, 5 x 2 + 2 reps, rest 2-3 mins (135#)

D. Weighted RLL, 5 x 3 reps, rest 2-3 mins (3#)

Day Log 111223

2011-12-23T15:32:00.000-05:00

General Warmup/Stretch

A. Overhead Single Leg Squats, 5 x 3 reps, rest 3-5 mins (30#)

B. Wrist Pushups Weighted, 1 x 10 reps, rest 30s (20#)
C. Cast Wall Walks, 2 x 10 reps, rest 1-2 mins
D. Pike Box Press HS, 2 x 5 reps, rest 1-2 mins
E. Straddle Box Press HS, 2 x 10 reps, rest 1-2 mins

rest 3-4 mins

F. Inside Straps XR HS Hold, 12 x 20s, rest 45s.

Finish with 10 Wrist Pushups Weighted (20#)

Day Log 111222

2011-12-22T15:47:00.000-05:00

My Birthday today!!! WOOOT! I'm 26!

A. Weighted C2B Chinups, 5 x 5 reps, rest 3-5 mins (37.5#)

B. 3 Rounds:
10 Jumping Lunges (135#)
rest 60s
5 Arch-ups (65#)
rest 60s
20m Sled Push (Sled Weight + 110#)
rest 60s
5 RLL (BW)
Rest 4-5 mins

C. 2 x 12 GHDS, Elbow Rehabs, Dorsal Rehab, Straddle Stretching.

Day Log 111220

2011-12-20T18:36:00.000-05:00

General Warmup/Stretch

A. Front Squat

135 x 3
155 x 3
175 x 3
195 x 3
175 x 3

B. 4 Rounds:
2 L-Sit press to height
rest 30s
5 Hopping HeSPU
rest 30s
2 L-Sit press to height
rest 30s
10 Clapping Pushups (20#)
rest 30s
2 L-Sit press to height
rest 30s
20 Ring pushups with turnout
rest 2-3 mins

Finish with straddle stretching & 2 x 10 wrist pushups.

Note: L-Sit press to heigh was with 20" boxes and bench. Reduced to 4 plates in 3rd round because of fatigue.