Fraser Young

[Fraser Young]

WEEKS 60-63

1 Dec

Arnold Press – 3 x 12 x 8.5kg
Weighted Pull ups – 3 x 6 x 15kg
Handstand practice – 2,3,2, 30 secs

I’ve been doing a 30 second wall handstand with flutter kicks and today I tried free handstands. I filmed it and it looked like a real mess so I need to work on straight body position and also awareness of what a good position feels like.

4 Dec

Pseudo Waistline Holds – 2 x 4 x 5 secs
PPPu with feet against the wall – 4,5
PPPu negatives – 8,8
Planche Lean – 2 x 4 x 15 secs

7 Dec

Arnold Press – 3 x 12 x 8.5kg
Weighted Pull ups – 6 x 20kg, 6 x 15kg, 6 x 10kg, 8 x BW
Pike Pushups – 4 x 9

I tried mixing it up with a sort of drop set in pull ups, will go back to the normal exercises in a few weeks after a busy period.

2 WEEKS OFF – I tried planche on the 11th and I could barely do 4 seconds so I decided to give my body another break.

27 Dec

Advanced Tuck Planche – 4,14,12,12,10 secs

A personal best by 1 second, video below. I have already started training for the straddle planche but I’ll have another go at holding a straddle for a few seconds and modify other exercises.

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength)

[Fraser Young]

WEEKS 59-60

18 Nov

L-Sit to Tucked Sit to Tuck Planche Pulse – 4,4,3,3
Advanced Tuck Planche – 6 x 6 secs
Raised L-Sit (bench) – 20, 17, 14 secs

21 Nov

Arnold Press – 9,12,12 x 8.5kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 11,11,8
Handstand practice – 4 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 2 x 8

24 Nov

Pseudo Waistline Holds – 2 x 4 x 5 secs
PPPu with feet against the wall – 3,4
PPPu negatives – 8,8
Planche Lean – 2 x 4 x 15 secs

26 Nov

Arnold Press – 3 x 12 x 8.5kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 4 x 9
Handstand practice – 4 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 3 x 8

29 Nov

L-Sit to Tucked Sit to Tuck Planche Pulse – 4,4,4,3
Advanced Tuck Planche – 5 x 6 secs, 1 x 3 secs

Really pleased with the consistency over the last fortnight.

[Fraser Young]

Preparation – Week 3

6 Dec

8 stretches

9 Dec

Around The Square (Vert Shock) – 3 x 4
Patrick Step Up – 2 x 15
CMJ – 8 jumps, best of 57cm/22.4″
DB KoT Lunge – 3 x 10 x 8.5kg
Assisted Nordic Curls – 3 x 6
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 25 secs

12 Dec

Around The Square (Vert Shock) – 3 x 4
Patrick Step Up – 2 x 15
CMJ – 6 jumps, best of 58cm/22.8″
DB KoT Lunge – 3 x 10 x 8.5kg
Assisted Nordic Curls – 3 x 6
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 20 secs

Good pair of sessions, I didn’t have time for my second stretching session but I feel like I’m coming back to a base level of conditioning and can start progressing from here. I want to do some running jumps next week, add weights to the patrick step up and possibly a third session, then I can start FJT3 on 21st December.

Here’s one of my Counter-movement jumps, I really like the arm swing as it gets you in a nice rhythm before the jump. I also shook my legs out between reps yesterday and that might have contributed to my extra height.

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength)

[Fraser Young]

Edit: Between Dec and Feb my jumps were off by 1-2cm, these have been corrected.

Preparation – Week 2

30 Nov

7 Stretches from Becoming a Supple Leopard
Soleus Stretch 2 x 40 secs

I’ve moved the soleus stretch with all the others.

2 Dec

Around The Square (Vert Shock) – 3 x 4
Patrick Step Up – 2 x 15
CMJ – 5 jumps, best of 54cm/21.25″
DB KoT Lunge – 3 x 10 x 2.5kg
Assisted Nordic Curls – 3 x 4
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 20 secs

Much better structure to this workout. I could tell how rusty I was when trying a CMJ so I’m not bothered by the (lack of) height. I retained my strength for nordics quite well which was pleasing.

4 Dec

4 Stretches from Becoming a Supple Leopard
Soleus Stretch 2 x 40 secs

I skipped a few as I was short on time.

5 Dec

Around The Square (Vert Shock) – 3 x 4
Patrick Step Up – 2 x 15
CMJ – 5 jumps, best of 58cm/22.8″
DB KoT Lunge – 3 x 10 x 5kg
Assisted Nordic Curls – 3 x 5
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 25 secs

My legs didn’t feel that sore after the last session so I’m going to start adding reps/weight where possible. It feels like I could add in 1-2 more exercises so I’ll have a think about what’s missing. It could be that I go to the courts next week (weather permitting) and see where my running vert is at.

[Fraser Young]

WEEKS 57-58

5 Nov

L-Sit to Tucked Sit to Tuck Planche Pulse – 4 x 3
Advanced Tuck Planche – 6 x 6 secs
Raised L-Sit (bench) – 20, 11, 14 secs

9 Nov

Arnold Press – 3 x 12 x 7kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 4 x 8
Handstand practice – 3 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 2 x 7

12 Nov

Pseudo Waistline Holds – 2 x 4 x 5 secs
PPPu with feet against the wall – 5,3
PPPu negatives – 8,8
Planche Lean – 2 x 4 x 15 secs

I’m comfortable with the pseudo waistline holds and have revisited Osvaldo Lugones YouTube where he demonstrates the moves that you need to accomplish a Straddle Planche, starting with a 20 second waistline hold. This was a much better workout and I was feeling it for several days afterwards.

15 Nov

Arnold Press – 3 x 12 x 7kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 4 x 8

[Author]

Posts

[Fraser Young]

WEEKS 60-63

1 Dec

Arnold Press – 3 x 12 x 8.5kg
Weighted Pull ups – 3 x 6 x 15kg
Handstand practice – 2,3,2, 30 secs

I’ve been doing a 30 second wall handstand with flutter kicks and today I tried free handstands. I filmed it and it looked like a real mess so I need to work on straight body position and also awareness of what a good position feels like.

4 Dec

Pseudo Waistline Holds – 2 x 4 x 5 secs
PPPu with feet against the wall – 4,5
PPPu negatives – 8,8
Planche Lean – 2 x 4 x 15 secs

7 Dec

Arnold Press – 3 x 12 x 8.5kg
Weighted Pull ups – 6 x 20kg, 6 x 15kg, 6 x 10kg, 8 x BW
Pike Pushups – 4 x 9

I tried mixing it up with a sort of drop set in pull ups, will go back to the normal exercises in a few weeks after a busy period.

2 WEEKS OFF – I tried planche on the 11th and I could barely do 4 seconds so I decided to give my body another break.

27 Dec

Advanced Tuck Planche – 4,14,12,12,10 secs

A personal best by 1 second, video below. I have already started training for the straddle planche but I’ll have another go at holding a straddle for a few seconds and modify other exercises.

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength)

[Fraser Young]

WEEKS 59-60

18 Nov

L-Sit to Tucked Sit to Tuck Planche Pulse – 4,4,3,3
Advanced Tuck Planche – 6 x 6 secs
Raised L-Sit (bench) – 20, 17, 14 secs

21 Nov

Arnold Press – 9,12,12 x 8.5kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 11,11,8
Handstand practice – 4 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 2 x 8

24 Nov

Pseudo Waistline Holds – 2 x 4 x 5 secs
PPPu with feet against the wall – 3,4
PPPu negatives – 8,8
Planche Lean – 2 x 4 x 15 secs

26 Nov

Arnold Press – 3 x 12 x 8.5kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 4 x 9
Handstand practice – 4 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 3 x 8

29 Nov

L-Sit to Tucked Sit to Tuck Planche Pulse – 4,4,4,3
Advanced Tuck Planche – 5 x 6 secs, 1 x 3 secs

Really pleased with the consistency over the last fortnight.

[Fraser Young]

Preparation – Week 3

6 Dec

8 stretches

9 Dec

Around The Square (Vert Shock) – 3 x 4
Patrick Step Up – 2 x 15
CMJ – 8 jumps, best of 57cm/22.4″
DB KoT Lunge – 3 x 10 x 8.5kg
Assisted Nordic Curls – 3 x 6
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 25 secs

12 Dec

Around The Square (Vert Shock) – 3 x 4
Patrick Step Up – 2 x 15
CMJ – 6 jumps, best of 58cm/22.8″
DB KoT Lunge – 3 x 10 x 8.5kg
Assisted Nordic Curls – 3 x 6
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 20 secs

Good pair of sessions, I didn’t have time for my second stretching session but I feel like I’m coming back to a base level of conditioning and can start progressing from here. I want to do some running jumps next week, add weights to the patrick step up and possibly a third session, then I can start FJT3 on 21st December.

Here’s one of my Counter-movement jumps, I really like the arm swing as it gets you in a nice rhythm before the jump. I also shook my legs out between reps yesterday and that might have contributed to my extra height.

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength)

[Fraser Young]

Edit: Between Dec and Feb my jumps were off by 1-2cm, these have been corrected.

Preparation – Week 2

30 Nov

7 Stretches from Becoming a Supple Leopard
Soleus Stretch 2 x 40 secs

I’ve moved the soleus stretch with all the others.

2 Dec

Around The Square (Vert Shock) – 3 x 4
Patrick Step Up – 2 x 15
CMJ – 5 jumps, best of 54cm/21.25″
DB KoT Lunge – 3 x 10 x 2.5kg
Assisted Nordic Curls – 3 x 4
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 20 secs

Much better structure to this workout. I could tell how rusty I was when trying a CMJ so I’m not bothered by the (lack of) height. I retained my strength for nordics quite well which was pleasing.

4 Dec

4 Stretches from Becoming a Supple Leopard
Soleus Stretch 2 x 40 secs

I skipped a few as I was short on time.

5 Dec

Around The Square (Vert Shock) – 3 x 4
Patrick Step Up – 2 x 15
CMJ – 5 jumps, best of 58cm/22.8″
DB KoT Lunge – 3 x 10 x 5kg
Assisted Nordic Curls – 3 x 5
Tibialis Raise – 25 reps
Copenhagen Plank – 2 x 25 secs

My legs didn’t feel that sore after the last session so I’m going to start adding reps/weight where possible. It feels like I could add in 1-2 more exercises so I’ll have a think about what’s missing. It could be that I go to the courts next week (weather permitting) and see where my running vert is at.

[Fraser Young]

WEEKS 57-58

5 Nov

L-Sit to Tucked Sit to Tuck Planche Pulse – 4 x 3
Advanced Tuck Planche – 6 x 6 secs
Raised L-Sit (bench) – 20, 11, 14 secs

9 Nov

Arnold Press – 3 x 12 x 7kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 4 x 8
Handstand practice – 3 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 2 x 7

12 Nov

Pseudo Waistline Holds – 2 x 4 x 5 secs
PPPu with feet against the wall – 5,3
PPPu negatives – 8,8
Planche Lean – 2 x 4 x 15 secs

I’m comfortable with the pseudo waistline holds and have revisited Osvaldo Lugones YouTube where he demonstrates the moves that you need to accomplish a Straddle Planche, starting with a 20 second waistline hold. This was a much better workout and I was feeling it for several days afterwards.

15 Nov

Arnold Press – 3 x 12 x 7kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 4 x 8

[Author]

Posts