Fraser_9to5

[Fraser_9to5]

WEEK 23-26

10 Mar

Tuck to Press Handstand Practice – 10
Headstand to Handstand Press – 5
Hollow Body – 3 x 30 secs

13-22 Mar

I had a fever, trouble breathing, then whole body aches and finally an upset stomach. I didn’t do any calisthenics in that time.

26 Mar

Bent Arm Tuck Planche – 20,14 secs
Tuck Planche – 8,5 secs
Pseudo Planche Push ups – 6,6
L-Sit High Feet – 18,15 secs

2 Apr

Tuck to Press Handstand Practice – 9
Handstand Press – 6
Pseudo Planche Pushup – 8,9,6
L-Sit High Feet – 2 x 15 secs

I’m comfortable in a bent/straight arm tuck but beyond that it’s new territory. I probably need to work on my handstand balance so that when I do extend into the position I can hold it.

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A post shared by 9to5 Strength (@9to5strength) on Apr 2, 2020 at 5:19am PDT

[Fraser_9to5]

WEEK 22

3 Mar

Tuck to Press Handstand Practice – 10
Headstand to Handstand Press – 4
Wall Handstand Flutter – 15, 20, 5 secs
Hollow Body Holds – 30,35,30 secs

8 Mar

Handstand Pushups – 2,3,3,2
Bent Arm Tuck Planche – 20, 15 secs
Hollow Body Hold – 3 x 30 secs

[Fraser_9to5]

WEEK 8

26 Mar

Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 210kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL
Unilateral Osc Squat – 12.5kg DB’s
SL Calf superset

27 Mar

9 stretches
4 supersets (core, balance, feet)

29 Mar

6 x ~60 yard sprints (9.9, 9.08, 8.38, 8.44, 8.33, 8.43)
Broad Jump, Power Skips, Jump Practice
Split Stance Squat, 3 sets

Wet ground so the sprints were a little slower, felt sluggish on the courts as this is my 4th week of heavy training.

30 Mar

9 stretches
4 supersets (core, balance, feet)

31 Mar

Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 SL Max ISO Hold 135kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL 3 sets
Unilateral Osc Squat – 15kg DB’s
SL Calf superset

Great final session but the fatigue is obvious in my legs so it’ll be nice to have a break.

Here’s the slope I’ve been sprinting on.

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A post shared by 9to5 Strength (@9to5strength) on Mar 29, 2020 at 9:31am PDT

[Fraser_9to5]

WEEK 7

19 Mar

Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 200kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL
Unilateral Osc Squat – 8.5kg DB’s
SL Calf superset

22 Mar

9 stretches
4 supersets (core, balance, feet)

6 x ~60 yard sprints (9.33, 8.83, 8.48, 8.26, 8.29, 8.26)
Broad Jump, Power Skips, Jump Practice
Split Stance Squat, 3 sets

I was getting over an illness so had to double up my sessions, still not 100% here but getting there.

23 Mar

9 stretches
4 supersets (core, balance, feet)

24 Mar

Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 200kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL 3 sets
Unilateral Osc Squat – 10kg DB’s
SL Calf superset

The more I repeat this the more I appreciate the programming. Superset D is tough on my knees as I don’t have a box to land on, so I have to fall back to the ground and land on my patio. Based on experience I don’t think I’m far from developing knee problems but for now I feel completely fine.

I will be taking my ladder to the courts for week 4 and measuring my max vert, but given this is the loading phase with quite a lot of lifting I wouldn’t expect to be setting a new PB (currently 26.75″ / 68cm).

[Fraser_9to5]

WEEK 6

11 Mar

9 stretches
4 supersets (core, balance, feet)

This was meant to be the 13th but I was going to be busy that day so moved it to the 11th.

12 Mar

Dynamic Warmup
A1 Unilateral squat variation w 17.5kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 190-200kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL 3 x 4 x 110kg
Unilateral Osc Squat – 3.5 kg DB’s
SL Calf superset

Love that calf superset.

14 Mar

MISSED SESSION

I will train through pretty much anything but I had some quite extreme shortness of breath, following a high fever, and I couldn’t even stand up without feeling like I’m going to faint.

16 Mar

9 stretches
4 supersets (core, balance, feet)

17 Mar

Dynamic Warmup
A1 Unilateral squat variation w 20kg DB
A2 Posterior Chain Exercise
B1-3 Agility Drills
C1 Max ISO Hold 200kg
C2 Resistance Band Jumps
D1 Weighted Jump variation
D2 Depth Drop variation
Hex DL/RDL 3 x 4 x 110kg
Unilateral Osc Squat – 8.5kg DB’s
SL Calf superset

Most likely to be considered idiotic to train in my physical state but I took longer rest and felt much better than at the weekend. Still battling flu-like symptoms and due to Covid-19 I am self isolating for 7 days.

This is D2 Depth Drop variation

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A post shared by 9to5 Strength (@9to5strength) on Mar 17, 2020 at 7:03am PDT

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