Tuesday Workout of the Day
I have decided to implement at least two days a week of 20 minutes of gymnastics practice into my training. Lately I have been lazy over the time of actually putting aside some gymnastics training into my program, and overall it has affected my overall being as an athlete. It comes down to me, not being lazy, having a plan of action, and actually following through. My consesus is I will two days a week, put aside 20 minutes throughout the day of practicing my weaknesses, involving free handstands, and whatever else. I sometimes plan on doing gymnastics work, but instead opt to hit a metabolic conditioning workout. I have come to realize that to improve on my gymnastics, I have to step away from the conditioning, since this is not my weakness, and will hit the 20 minute practice phase. I perform this yesterday, and improved within that 20 minutes immensly. I held my first free handstand for over 15 seconds, and was pretty surprised. I was also surprised by the fact that I was very sore from the work. Alongside with that 20 minute practice, I will hit a strength workout during that time as well.
I have also come to the conclusion, to stay healthy over these next 65 days before the CrossFit Opens, I will back away from heavy met-cons or anything that will deal with my back, since it is still bothering me, and have to keep a close eye on it. I will predominantly hit metabolic conditioning workouts, gymnastics practice, and snatches and clean and jerks over this next 65 days. If i qualify for the Regionals again, I will then hit a couple of cycles of strength over that 2 month period before Regionals. We will see how this goes, and hopefully will see some good results.
Tuesday, December 13th, 2011 Workout of the Day:
A. 20 Minutes of Gymnastics Practice
Tabata Wall Climbs to Handstand Holds, 20 seconds on x 10 seconds off x 5 sets
Free Handstand Practice x 10 minutes
B. Overhead Squat Work,
185 lbs x 8 repetitions
185 lbs x 15 repetitions
My bodyweight is around 180 lbs, so was happy to hit 15 reps @ 185 lbs. My goal is to hit 20 repetitions @ 185 lbs within 2 weeks, which is doable, since I did this after my gymnastics practice.