Etchi's conditioning with conviction

[Omega v1.1]

Face pulls: 8, 8, 8

ring rows: 10, 10, 4

pushups: 20, 11, 6

hanging knee raises: 15, 15

straight bridges: 15, 15

Chin up: 5, 3

assisted ring dips with feet off the ground at the top: 5, 5

[Omega v1.1]

Face pulls: 8, 8, 8

ring rows: 10, 9, 5

pushups: 20, 12, 7

hanging knee raises: 15, 15

Chin up: 5, 3

assisted ring dips with feet off the ground at the top: 7, 6

[Omega v1.1]

Mixing some things up now, adding and taking away to create a more complete workout. It’s now a cross between the Kavadlo brothers ‘Get Strong’ programme and the NF rings muscle up progressions.

 

unless otherwise stated, 60 seconds rest between all sets.

 

ring dip negatives (lower from top position unassisted and then push up with use of one foot): 4 x 8 second descent. No pause between reps.

chin ups: 5, 5

wall handstands: 2x20 seconds

ring rows: 8, 6, 2 (working towards 2x8)

pushups: 12, 12, 10, 2 (working towards 3x12)

hanging knee raises: 12, 12

 

 

[Omega v1.1]

Ring dip negatives: 4x8 second descent

chin ups: 6, 6

Wall handstands: 30 seconds, 27 seconds

ring rows: 8, 6, 2

pushups: 12, 12, 12

hanging knee raises: 15, 15

[Omega v1.1]

Ring dip negatives: 2x 10 seconds

ring dips: 2

chin ups: 7, 6

wall handstands: 2x 30 seconds

ring rows: 8, 5, 3

pushups: 12, 12, 12

hanging knee raises: 15, 15

[Omega v1.1]

Assisted ring dips: 5, 5, 5, 5

chin ups: 7, 6

wall handstands: 2x 30 seconds

ring rows: 8, 5, 3

pushups: 15, 12, 7

hanging leg raises: 5, 5

[Omega v1.1]

Assisted ring dips: 8, 8

chin ups: 7, 7.

Wall handstands: 2x 30 secondsring.

ring rows: 8, 5, 3.

pushups: 15, 12, 8.

hanging leg raises: 6, 6.

[Omega v1.1]

Straight bridges: 12, 12

squats: 30, 30

split squats: 12, 12 (per leg)

bench assissted pistol squats: 10, 10 (per leg)

drinking birds: 5, 5 per leg

[Omega v1.1]

Ring dips: 4x2

chin ups: 7, 7

wall handstands (seconds) 40, 30

false grip ring rows (45 degrees): 4x8

pushups: 15, 15

ring knee raises: 4x10

[Omega v1.1]

Ring dips: 4x3

chin ups: 8, 7

wall handstands (seconds): 40, 33

false grip ring rows (45 degrees): 8, 8, 8, 8

pushups: 16, 15

ring knee tucks: 5, 5 with pause at top of each rep

[Omega v1.1]

Improvised ‘5x5’ rings workout. Circuits of:

 

ring dips: 5

pullups: 5

neck bridges: 5

ring knee raises: 5

close hand pushups: 5

[Omega v1.1]

Ring dips: 5, 5, 3, 3

Chin-ups: 8, 7

Wall handstands (seconds): 40, 26

false grip ring rows (30 degrees): 8, 8, 8, 8

pushups: 20, 12, 6

ring stage raises (per side): 2, 2, 2, 2

front lever pulls: 8, 8

[Omega v1.1]

Ring dips: 5, 5, 4, 3

chin ups: 8, 7

wall handstands: 40, 32

false grip ring rows (feet under rings) 8, 8, 8, 8

pushups: 20, 10, 9

ring stag raises (per leg): 2, 2, 2, 2

knees to elbow: 5, 5

[Omega v1.1]

Ring dips: 5, 5, 3, 3

chin ups: 8, 6

wall handstands (seconds): 40, 24

false grip ring rows: 8, 8, 8, 8

pushups: 16, 15

negative straight-arm pulls 3x5 seconds

ring knee raises: 10, 10

[Omega v1.1]

2 circuits of:

squats: 20

close squats: 20

split squats (per side): 10

bench assisted pistols (each side): 10

drinking birds (each side): 5

 

NF Yoga shoulder mobility session

[Omega v1.1]

Ring dips: 5, 5, 5, 3

chin ups (with pause at top): 5, 5, 5, 3

wall handstands (seconds): 40, 30

false grip ring rows (horizontal): 5, 5, 5

pushups: 16, 14

negative straight arm pulls (tucked and 5 second descent): 1, 1, 1

ring knee raises: 10, 10

[Omega v1.1]

5x5 day

 

ring dips, pull-ups, neck bridges, knees to elbow, pushups

 

 

[Omega v1.1]

Ring dips: 5, 5, 5, 5

chinups with pause at top: 5, 5, 5, 4

wall handstands: 40, 30

false grip ring rows (horizontal) 5, 5, 5, 5

ring push-ups: 5, 5, 5

ring knee raises: 10, 10

 

[Omega v1.1]

Ring dips: 5, 5, 5, 4

chin ups: 5, 5, 5, 5

wall handstands: 40, 30

false grip ring rows: 5, 5, 5, 5

ring push-ups: 5, 5, 5

stag leg raises (each leg): 5, 5

[Omega v1.1]

Ring dips (pause at bottom): 5, 5, 5

chin ups (pause at top): 5, 5, 5

wall handstands (seconds): 40, 40

false grip ring rows: 8, 5, 5, 5

decline push-ups: 10, 10, 8

Stag leg raises (each leg): 3, 3, 3, 3

[Omega v1.1]

5 minutes of practice kicking up to wall handstands

hip flexor flexibility training: 4x5 per leg

ring dips with pause at bottom: 5, 5, 5

Chinups with pause at top: 5, 5, 5

wall handstands (seconds): 40, 40

false grip ring rows: 6, 6, 6, 5

decline push-ups: 10, 10, 9

stag leg raises (per leg): 4, 4

[Omega v1.1]

Not recorded the last few workouts so I’m just going to update the last 2:

 

friday 22 June

 

wall handstand kick ups: 4x5 attempts

hamstring flexibilty with exercise band: 4x5

ring dips: 4x5

chin ups (pause at top): 6, 6, 5, 2

wall handstands (seconds): 40, 40

false grip ring rows: 6, 6, 6

decline push-ups: 10, 10, 9

L-sit extensions: 2, 2, 2, 2

[Omega v1.1]

Monday 25 June

 

handstand kick-ups: 4x5. Touched the wall a couple of times so definitely getting better.

supersets of ring dips and hamstring flexibility: 4x5 of each

pullups: 5, 5, 3

wall handstands (seconds): 40, 31

decline push-ups: 10, 10, 6

false grip ring rows: 4x6

L-sit extensions: 2x3

[Omega v1.1]

Handstand kick ups: 4x5. Better full body tension, quality of kicks getting better

hamstring flexibility: 4x5

ring dips: 5, 5, 4, 4. Decrease in reps but better form. Focusing on keeping my shoulders down and back and keeping full body tension

pullups: 5, 5, 4

wall handstands (seconds): 40, 30

close hand push-ups: 4, 4, 2

false grip ring rows: 7, 6, 5, 4. Really concentrating on pulling with my back and driving my elbows back.  

L-sit extensions: 3, 3, 3, 3

[Omega v1.1]

Handstand kick ups: 3x5

Hamstring flexibility: 3x5

ring dips: 3x5

false grip ring rows: 10, 9, 5

l-sit extensions: 2x5

hip flexor strength: 4x5