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 Stratos Training Log

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1stratos1

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PostSubject: Re: Stratos Training Log   Fri Jun 12, 2015 5:41 pm

11/6

Gone for Climbing at Parnitha, Korakofolia.

Climbed on lead:
Kale ou ou 5a+
Pnoi 5b+
Kopsi Korasidon 5c
H proti mou 5b+


12/6

Gone for 1+ hour Wing Chun no warm up.

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Mon Jun 15, 2015 9:42 am

14/6

Gone for Climbing at Parnitha- Platosi

Tried on lead 'Moto Fotis' 6b but took 3 small rests.
Did on lead Chachas 6a
Did on lead Rave - Xilone 5c


15/6


Morning:

3 ball jungling for about 20mins
Mild warm up
3 sets of handstand w/ wall
Some free handstand tries did 2 10+ secs, 2 about 20 sec.
Did 1-2 sets playing with opening legs and closing, or going tucked into HS and extending up my legs.

Stretches and thats all for now


Evening:

Gone for 2 Hours Wing Chun w/ 50ish warm up and did like 10mins easy sparring (Sanda) in the end.

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Tue Jun 16, 2015 8:06 pm

16/6/2015


Workout:

Warmed up and done (in total time of almost 3 hours... lazy workout i guess as i did many times in the past Razz )

-2 sets of OAC hold on top (achieved about 6 secs on each hand as a record. checked a record on a textbook propably 3-4 years ago and i did back then about 5sec each hand, so no improvement here, but my negatives are better and i can hold a bit on middle something i couldnt back then, so a slightly improvement...)
-1 set of about 8 sec backlever and small try on 1 legged FL. (on backlever i see that my body isnt totaly str8 even if its parallel to the groung, but its a bit banana shake.)
-2 sets of tucked planche hold on push up handles (about 10 sec)

-3 sets of 1 OAC assisted with other hand on belt but sligthly using it and it was pretty low. (both sides)
-3 sets of 3 one arm push ups assisted w/ other hand on index finger only (up and out) but trying to keep my body parellel to the ground (both sides, 1st set maybe was 5 reps who knows....)
-2 sets of 3 archer pull ups (both sides = 1 rep!)
-2 sets of propably 6 reps of tucked planche push ups @ push up handles.

SUPER-SET(upper body focus):
max rest 10 sec between exercices
Near max (12?) L-sit chin ups
Near max (7?) HSPU w/ wall
15 knee raises hanging from pull up bar, arms locked on top
Near max(8 or 10?) pull ups
Near max(20-25?) dips
15 hanging knee raises
Near max (10?) BW rows from 4 finger edge (i usually call it pocket...) @ rock rings
Near max (10? diamond push ups
adv planking i think for a bit
Near max (10?) BW rows from jugs @ rock rings
Near max (15?) push ups
1 min plank

rest and did one other superset (core focused):
Near max(<10sec...) L-sit on bed/edge whatever
30 lying leg raises
10 BW rows from jugs@rock rings,10 push ups,15 squats w/ small jump
Near max(<10 sec?) hanging L-sit
20 lying leg raises
10 BW rows from jugs@rock rings,10 push ups,15 squats w/ small jump
Near max (30sec?) hanging knee sit
15 lying leg raises
10 BW rows from jugs@rock rings,10 push ups,15 squats w/ small jump
1min plank, 40sec both sides side plank,30 sec plank, 20 sec both sides side plank, (maybe 1 min plank? not sure)
20 lying leg raises,20 lying knee raises
Some butt ups w/ str8 legs for back, some butt ups w/ bended knees, some reverse double crunches (back extension with legs up as well)

Stretches and thats all.

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Sat Jun 20, 2015 4:35 pm

18/6

I was pretty sored from last workout and especially at back side of shoulders.

Warmed up and did

3 supersets of 10pull ups, 15 dips + 10 (or 15?) knee raises, 30 lunges
low rest between  sets.

50 push ups i think

then 50 squats-25 push ups, 30 squats- 15 push ups, 20 squats - 10 push ups, 10 squats - 10 push ups

thats all i think? oh and some light stretching for coolwon.

19/6

Morning: Gone for some walk in the mountain and returned most of the route jogging. (editted lately cause i forgot about it)

Gone for 1+ Hour Wing Chun no warm up.

Later at the night i ve gone with some friends at a beach and there i did some acro yoga and general acrobatics, not much of a workout but W/E...

20/6

Gone for climbing at Parnitha, Korakofolia (Crow's Nest in english Razz )

Did on lead:
Pnoi 5b+
H dorea 5c+
Kali Parea 6a/6a+ (did a small rest in the crux)
O Manos pou gela 6a
Kopsi Korasidon 5c
Poios me poion 5a

Thats all for today.

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Wed Jun 24, 2015 7:31 am

21/6

Gone for some swimming, cliff diving and Deep Water Solo (climbing without a rope with sea as a safety in case of fall), at a place known as Ribas at Varkiza.

There at climbing looks like i injured a bit one of my fingers propably cause of luck of warm up? or maybe i did it yesterday or something in between? who knows...

23/6

Was tired and still not fully injury free so i did a bit light workout and emphasisted a bit on good form and full ROM:
Warmed up and did:

Pull ups: 15,13,10 and 7 chin ups. w/ 3 min rest max.
Dips: 30,25,20,15 w/ 3 mins rest max

Superset BW rows from Jugs @rock rings & push ups:
20-20, 15-15, 10-10, 5-5 w/ low rest less than 10 seconds between sets and exercises.

Some neck work, including headstands.

Core superset(20 reps or 30 cant remember..):
20 lying leg raises, 20 scissors, 20 'side scissors', 20 knee raises,
change to planking hold for like 20 sec and then did:
20 leg raises each leg, 20 leg to ribs (like spiderman pull ups or something) each leg, thats all i think.

Light stretching for cooldown.

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Wed Jun 24, 2015 9:57 am

24/6

Morning Skill Training:

Jungled w/ 3 balls for like 40mins
warmed up a bit and did
for 10 mins low cardio (jogging in place, knees to butt, high knees, jumping jacks etc etc)
3 Handstand holds w/ wall (1min, 50sec, 40sec?)
4min balance on rail

Light stretches and thats all.

EVENING: 2- hours Wing Chun, Easy version of 30ish warm up.

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Sun Jun 28, 2015 8:54 pm

27/6

Fastidious Workout(everything done in less than 40mins):

Warmed up and did
10 pull ups, 15dips x 2/3 + 8 pull ups , 15 dips
10 BW rows on jugs at rock rings, 10-20 push ups cant remember
x 3/4?
10 sec hanging l-sit on top, 10sec hanging l-sit, 10 hanging knee-sit? 1 min plank? something like this.
Light Stretch and thats all

------------------------------------

28/6

Leg Workout:

Warmed up and did
[in about 1 hour plus something, not counting warm up and stretching]
some running,high knees etc, 500 jumping jacks for nice burn in calves.

5 sets of 20 squats w/ hitting bag bear-hug
4 sets of 20 lunges w/ 15kg (dumbells)
3 sets of 20 squats w/ 15kg
2 sets of 20 lunges plus 20 hanging knee raises
1 set of 20 squats with little jump on top, some easy 30ish ab version of Wing Chun's warm up (mostly crunches changing leg positions)
1 superset 1 min Horse stance, 40 sec wall sit, 1min plank

did 100 jumps both legs on jumping ropes (if u fail and stop re-start till 2nd-3rd try did it, weird jumping on super fatigue legs...)

Some stretching and thats all.

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Mon Jun 29, 2015 8:10 pm

29/6

Not a workout thought..:
In the morning gone with a friend at the beach for chilling and swimming a bit. He had one small rugby ball with him so we took it together for some passings etc.
When you was at 'deep sea' and couldnt touch bottom it was hard to pass away, legs was already tired form yesterday so felt it there and also on core a lost. After a bit that we got tired we gone so we can touch the bottom and did many passes there, back of the shoulder felt a bit tired/fcked up/weird but oh well... thats all Razz

Evening: Gone for 1+hour Wing Chun, no warm up.

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Fri Jul 03, 2015 4:21 pm

1/7

Gone for 1,5 hour Wing Chun, did half warm up 50ish

2/7

Gone at Varkiza, near Ribar for Deep Water Solo and some cliff diving.
Did an moderate traverse and climb.
Tried to go as far as possible traversing, but failes nearby the end....
Tried a nice inclined boulder, 2moves actually but it's a bit difficult and feels good!

3/7

1 Hour Wing Chun no warm up.

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Sun Jul 05, 2015 7:42 pm

5/7

MORNING: Climbed at Acharneis
Did 3 5c on lead (Carlito Smile, Kagkouras, dont remember name- lazy enough to search it)

Evening: Gone for 2 hours basketball
Re-warmed up a bit and did some jumping jacks till calves burn (like 300-400?)

Did 20-15-10-5 reps starting w/ hitting bag (42kg?) squats,
then 15kg lunges, 15kg squats, lunges,10 sec hanging L-sit , squats w/ small jump, 10 sec hanging L-sit.

Stretches and thats all.

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Tue Jul 07, 2015 9:07 pm

6/7/2015

Gone for 1,5 hour Wing Chun no warm up.

7/7

Junggled for like 20mins w/ 3 balls.
Gone for a walk on mountai nw/ friends plus much watermelon...

W8ed much time for some digestion to happen for all of this watermelon...

Warmed up a bit, tried some jumps to touch the ceiling (about 3m i guess?) after about 20 tries i did it with my right hand. After some tries did it with left as well and after a bit it become much easier than at start. Its nice motivation for the 1per week leg hard work to continue!

10-15-20-15-10 pull ups
15-20-25-20-15 dips
5 sets of 10 BW rows on rock rings and 10 diamonds (1st 3 sets were at 4finger edge/pocket, other 2 at jugs, on last set i did 10 normal push ups as well and some planking.)

10 toes to bar x 2 sets
1 l-sit on floor and slight planking

Stretches and thats all.

ps: I have a pulled back muscle that comes and goes but these days are on pain...

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Tue Jul 14, 2015 4:51 pm

8 & 10/7 Gone for Wing Chung

12/7

Gone for climbing at Penteli Dionisos, high section

Did there on lead plus on sight:
One at the very left about 6a?
One to the right about 5b?
One to the right about 6b? i didnt took a sec but i passed the 1st quick draws then gone down and climbed up, which technically doesnt count.
One a bit more right about 5c+? for shorter guys its much more difficult
One to the right about 6a/6a+? if u go to the right in the end, if u go to the left its propably about 5c+?

I dont know the names of them neither the grades, i think there is no guidebook for it yet.

13/7

Morning: Legs!!!
Warmed up and did extra jogging, igh knees etc plus 400 jumping jacks
30-25-20x2-15-10x2-5 squats w/ my hitting bag bear-hugged (45kg?)
20 x 4 lunges w/ 15kg
20 x 3 squats w/ 15kg
20 x 2 lunges BW only
40 squats BW only
Deep horse stance 1+ min , then wallsit for almost 2 mins, but used hands to hold me up as much as needed...
200 jumps @ jumping rope
Stretches and in the EVENING ive gone for 2 hours wing chun

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Tue Jul 14, 2015 4:56 pm

14/7

MORNING:

Gone for about 2 hours Parkour at New World Gym

Midday/Evening:

Gone at Parnitha Acharnis and did on lead:

-Obelix 5a
-Intefix 5c+
-Asterix 6a (Finally!!! ofc i did it with my way putting other leg up, did it a bit different than usual propably with more technique using my leg that goes up smarter to grab the nice hold Wink )
-Orestis 6a
-Aperanto Galazio 4c

Late Evening/Night: Gone for 2,5 hours Wing Chun.

FULL day today, im deadtired... legs are a bit sored from yesterday... tomorrow morning i hope ill be ok for some upper body workout Wink

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Fri Jul 24, 2015 4:56 pm

15 or 16 /7 gone at martial arts.

17/7

Gave belt exams for 5th grade in Wing Chun and str8 after gone at a all night parkour event. Nothing hard at parkour but it was all night till morning...

Didnt done much afterwards, tired, a bit ill

23/7

Dind soem balance practice and handstand practice (did about 25sec free handstand???) oh and forgot i did some bended planche work, i can hold it a bit straddled.

24/7

Gone for climbing at Kolones.
Climbed there on sight:
Gkri Kolona (about 6a?) but took a rest on crux
Aspri Kolona (6a) but took a small rest on/after crux
One 5c took a slight rest cause i ve gone wrong way which was much harder, cause of the bolt mostly but doesnt matter
Climbed one hard 5c No rests yeah!!

Thats all, maybe i ll do soem 3 ball jungling and stretches and slowly go to sleep...


_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Tue Aug 04, 2015 9:10 pm

Dont remember much of last week...

26/7

Gone for climbing at Parnitha, Korakofolia

There i climbed some and then i clmbed some more Very Happy
But i remember i climbed 1-2 6a on lead
and tried a 6b+ on lead, gone till the end but took 3-5 rests.

27 or 28/7
I propably trained legs again.

-I did an upper body workout either at 30-31 or 1/ 8?


2/8
Jungled w/ 3 balls (can do now a bit cascade with claw)
And some straddled handstand ups? 3 sets of HS w. wall, a set HS w/ wall but facing it trying to go hands near the wall.
Some free handstands.

3/8

Warmed up and did
w/ 15kg dumbels and 4kg ankle weights.
Pull ups 8-8-7
10 Hanging leg raises w/ 4kg weights
Dips 15-15-15
On dip position 10 leg raises w/ 4kg
Chin ups 8-6? w/ 15kg dumbells
BW rows at rock rings 10 @4finger pocket + 10 at Jugs
5 hanging leg raises middle height to bar, 5 bottom to middle height
Dips 15-15? w/ 15kg
10 diamond push ups 10 normal
Advanced plank holding it barely above ground for as much as i could, then some normal planking

Did soem crunches then like we do on martial arts' warm up

Stretches and thats all.

4/8

Gone for climbing at Penteli, Dionisos.

Climbed on lead.
-A 5c doing also some extra training clipping both normal bolts and trad style quickdraws. It just makes u slower and spending more time on rock.
-A 5c same way.
-Moustos which is my 1st 6b+!!! Not on-sight but it was like pink point with betas (means quickdraws on rock and with tips on how to do the moves while climbing)
-Tried on lead a 6c+ named Psycho Killer, couldnt finish it... did the 1st half which was the normal part ok, and couldnt do the crux, barely though... but its a bit outside my league which is normal.
-Climbed again the 1st 5c normally this time but i climbed MUCH worse than 1st time and got more tired, propably its cause i got beaten on the last 2 climbs... which is normal again...

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Wed Aug 05, 2015 9:36 pm

5/8

LEG DAY TODAY!! actually i must have done it sunday or monday but whateva...
Warmed up and done some extra jogging into place, high knees etc
400 jumping jacks little extra jogging and finishing with 100 more jumping jacks.

Loaded my backpack w/ 20+ kg, have put my 2kg weights on each hand (4kg total) and bearhugged the hitting bag (45kg?) so its like 70kg in total.

Did Squats 8-6-4-2 rest as needed
Unloaded everything
Hanging @90 degrees neutral hand position leg raises for 10 reps

Did w/ hitting bag Squats 20-15-15 rest as needed
Chin up grip @45degree ankle 10 knee raises (to chest)

Did w/ 15kg in total dumbells Lunges 20-16-16
On push up handles (but not parallel) 10 knee sit kick-outs

Did w/ 15kg in total dumbells Squats 20-15-15
Did 10 superman push ups but form wasnt great and didnt gone all the way down...

Did w/ BW only split squats (bac leg on chair) 15 both legs, 10 both legs, 5 both legs low rest.
10 rock the boat (knee sit bending on one side, then go for the other side)

50 Lunges
30 sec side plank both sides
50 squats w/ small jump
1min plank?

Superset no rest
1min horse stance
1min plank
1,5 min wall sit
1 min Bridge progression

Some neck work and headstands, Stretching and thats all!!!

I spend much time, i must admit it was a lazy workout but still a nice one..

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Sat Aug 08, 2015 9:08 pm

6/8


5min rail balance, about 30 mins 3ball jungling, some handstand work including handstand raise with straddled legs (3 ok->good tries going up hold a bit and try to go down with control but cant control descending for now...), 3 HS hold w/ wall, 1 good free Handstand setting new PR @ 40sec!!! and it was with the 2nd try i think!

Stretches and thats all.

8/8

Right shoulder (propably rotator cuff) is lightly injured propably from last climbing plus HS work... other shoulder isnt perfect neither...


SO for today i did
-30mins Balance on rail (felt 3 times, changed into balance on both feet unparallel to rail,felt like this 5 times and then changed to normal parallel again and finished it without more falls...)
-40+ mins Junggling w/ 3 balls. Junggled a bit w/ 4 balls as well !!! can do about 6-10 as fountain, cant do s**t unsynchronized though... but never trained much for 4 balls so it feels good even doing that much without much effort Wink
-Small warm up 'Martial arts style' light jogging into place and about 200 jumping jacks as well did some modified easy 50ish abs workout 'Martial arts style' some stretches and thats all.

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Mon Aug 10, 2015 7:06 pm

10/8

5-6min balance on rail
about 10 min junggling mostly 4balls
Warm up, extra joggin in places,high knees etc, 300 fast paced jumping jacks

Squats w/ hitting bag (45kg?) 30-20-15
Calf raises: 1legged 50 each leg x2 plus 50 both legs
Lunges w/ 15kg dumbells 40-30
Squats (wider than normal) w/ 15kg 30

Super-Set (no more than 20-30 sec between exercices):
Lunges 40?
Squats 40? (or 60/60? cant remeber...)
Horse Stance 1 min (with shoes and its a bit slippery...)
Wall-sit 1 min (with shoes and its a bit slippery...)
Plank 1,5 min (pretty difficult for legs if they are beaten already..)

Some neck work
3-4 Headstands sets (1-2 were w/ forearms)
extra neck work

Stretches and thats all!!!

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Wed Aug 12, 2015 7:59 pm

12/8

Morning: 15mins balance on rail, fell after 8-10mins once or twice after trying some stuff on there, after that i experimented more and did some unparallel 2 leg balance as well.

After time ended tried some precisions on the 'rail' and other stuff for like 10-15 mins???

Did about 15 jumps in total reaching the ceiling (1st 1-2 tries couldnt reach it barely) which is about 3metres.

Junggled for like 30mins? mostly with 4 balls, did both synchronized fountain and unsynchronized , tried some new tricks, having 4 balls but jungling 3 and then throw 2 @ a time catching and jungling 3 balls again but holding now 1 ball permantly on the other hand. Etc etc

Did also a Wing Chun warm up style , w/ about only 200-250 jumping jacks, stretching, 50ish on shoudler warm up and abs (modified a bit in the end), 30ish on push ups but did 2 sets at a time.
Finished it as we do in the academy/dojo/school whatever u name it with 500 Wing Chun punches and some movement and strike combinations.
^thats usually more or less the normal Wing Chun warm up but mostof the times @ home i do a part of it so i wrote a bit more detailed this time...^

Thats all for now.


Evening/Night:
Some band exercises/warm up, extra warm up, some light running into place alternating 'ankle to butt' and high knees.

Then did 3 sets of 10 good form pull ups going almost chest high
plus 10 knee raises
3 sets of 15 good form dips plus 10 knee raises
2 sets of 10 chin ups then knee sit, 10 open-closes + 10 kicks
2 sets of 15 push ups feet elevated, 10 knee-sit kicks on the chair i had my legs
1 set of 15 BW rows @ rock rings from jugs (but i used them like something between the 4finger pocket and jugs) + 20 push ups.
1 set of chin up grip hold on top w/ L-sit, when tired w/ knee sit.
advanced plank when tired normal plank.

Stretches and thats all.

I have a slight injury on the back of my shoulder/rotator cuff? on right shoulder but left shoulder isnt perfect either thats why i dont workout that much the upper body neither so frequently.

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Thu Aug 20, 2015 4:37 pm

Can't remember what i did these last days, but in general im not doing too much...

19/8

Did some kind of conditioning workout with 4 supersets of 100 high knees fast, 10 jumping (a bit high) squats, 10 chin ups ,15 dips.
1min rest?
Some extra around the world pull ups and push ups and lost focus and interest and didnt finsihed with some more plus stretching and saw Amazing spider-man 2, ate some COOKIES TOO CAUSE I EARNED THEM , RIGHT? Razz

20/8
Morning:

Wamred up and did: 500 jumping jacks

5mins rest

5 x 20 squats w/ bearhug hitting bag (40-45kg?)
20 hamstring slides??? (used sk8board on my feet for this)
4x 20 lunges w/ 15kg dumbells
1leg calf raises 50each leg x 2 plus 100 w/ both legs + 100 toes up? opposite move in general but couldnt to much ROM...
3 x 20 squats w/ 15kg
2 x 20 side lunges? (wide legs and squat one side then the other with 1 leg str8 ) BW only
1 superset of 30 lunges, 50 squats, 50sec horse stance, 50 sec wall sit , 1min plank

Stretches and thats all.

Dont know if i workout in the evening/night/now the upper body or maybe if i do something tomorow cause ill go for 8days holidays and i ll climb a lot there ^_^

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Sat Aug 29, 2015 11:26 am

Back from the climbing holidays!
Did in about a week 5days climbing and climbed about 25 routes in Lagkada mostly and some on nedousa.

Some 'highlights' are:
-Top roped without any rest a 6c dihedral.
-Did some moves as tope rope at a 7a/7a+.
-Almost climbed on sight 6b+ (did a rest barely before it goes easy... but if i pushed i could finish it...)
-Climbed on sight 2 6a+ (one maybe is 6b?)
-Almost Climbed flash with betas a 6a+ , rested once a bit on crux and find how to do the move, could done it without maybe but whateva...
-Climbed on sight 2 6a (one supposed to be from the hard ones for 6a)

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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PostSubject: Re: Stratos Training Log   Mon Aug 31, 2015 6:09 pm

31/8

Skill training:

40+ mins 3 ball jungling and 4 ball jungling
3 Handstand holds wall assisted (2nd set 90sec 3rd set 70sec)
Some free handstand tries, some 10-15 sec max was about 25sec.

1 backlever hold for like 6-7 sec, but my body isnt str8 but more like banana shape... need to work on this a bit and fix it i guess....

1 FL 1 leg extented hold (arms str8) both sides for little time, and some extra adv tucked.

Little rail balancing while talking to phone... nothins serious i guess as i droped sometimes...

Some forms from martial arts. (2 times Siu nim tao, 1 Biu Jee form, 1 time both sides 5 sets of wooden dummy)

_________________
Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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