started pre req fsp
plank 60 sec
reverse plank 60 sec
hollow hold 1 x 40 sec, 1 x 20 sec
arch hold 2 x 30 sec
support hold 2 x 30 sec
chin up dead hang 2 x 30 sec
back squat: 1 x 10 x 75lbs, 1 x 10 x 95 lbs, 1 x 7 x 95lbs (need rack)
OA bench: 4 x 8 x 55lbs
hammer curl: 4 x 10 x 30lbs
Thinking of starting gymnastic bodies wod. Been doing Ross's never gymless for 3 months. Although my conditioning has gone through the rough, I have started to notice some over use injuries, mostly shoulder, elbow, hip and knees, from the ICT. I'm pretty wishy washy in regards to changing a routine. I like to stick to what works and Ross's principals do work. Will try to keep accurate log of GB WOD to monitor how it effects fighting ability. Don't have all equipment required for WOD so will incorporate Never Gymless with GB. This will either be really good or really bad.
pre req FSP
Assisted pistols: 2 x 5
slider sing leg hamstring curl: 2 x 5
leg lifts: 2 x 10
70lbs KB drag: 2 x 60m
completed 2 rounds. Had to stop because of little one.
pre req FSP
1 x 10 cast wall walk
1 x 5 pike box press HeS (legs bent)
1 x 10 straddle box press HeS (legs bent)
walking HeSPU ladders (did pike press on 2 boxes progressively increasing in height. 5 rounds of two rungs.)
2 x 10 wrist pushups.
Wrist are a little sore. Comes from the hundreds of pushups over the last few months. Pushups are almost effortless now save the sore wrist.