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I injured my right foot doing a pop up to pistol Tuesday evening, so no running this week, did this session and the jump rope/pistol session Thursday instead. This session really worked the glutes a lot The pop up to pistol was fine on left leg but right, the foot didn't move properly and i landed my bodyweight on the front of the right foot

1.5 muscle ups

Tony Holler Feed the cats speed session followed by; 10 x 1 4kg muscle up aiming for speed

From today, approx 17 mins sprint session Fees the cats Around 12 mins of rings, three sets of muscle up flow Both quite good compared to earlier in the week, warmer weather seemed to help, freshly cut dry grass. Have been working out regularly but nothing much different to last month, the month before that, or the months before those!

fast in execution, and time saving Burpees/squats/pushups done as fast as possible (with decent form) thanks to Matt for coming up with the ideas and greetings to fellow speedster @PaulfromOregon

really like @BurpeeMatty quick fire routines he's doing, did Foxtrot and India tonight. you challenge yourself by trying to beat your own time, pushing the speed without compromising form. as it was raining all day I didn't get an outdoor session

tabata protocol - 8 x (20s on / 10s rest) (2x4min) I did two rounds with two mins rest in between rounds, really tough especially the dynamic pushups, in the last set I switched to regular knuckles* *I believe this struggle might be a positive in terms of the tabata principle which is that the last interval should show fatigue. however if I'd tried for a third round I would have been beyond goo...

during rests from sprint training, I did handstand kickups. remarkably, they haven't improved really in two years! I still continue at the wall too and show no progress. my shoulders definitely don't open enough but the lack of any balance after hundreds of hours practice is disappointing. over the winter especially I was racking up over an hour a week inverted at the wall, to such an extent I ...

admittedly not an exact science, as to date I measure a metre as a large pace, and time with the recorded footage.... but I always have measured like this and today's sprints were noticeably faster all round than previous footage also did the atomic workout and bin jumps with a pre jump to make them a plyometric exercise music: Delicate - finger in the noise

I did the Atomic workout first, then the object jumping cartwheels and handbalancing Inbetween sets Norwegian English voice talent @reverendterminator see his channel for voiceover business opportunities

knuckles to flat hand, fast switch fast twitch pushups

rings workout: (I describe as intermediate for a non-gymnast) rope flow dips/rows warm up 4 flow sets: 2 muscleups into shoulder stand, forward roll, L sit 4x 30s alternate one arm hangs 1 descending straddle back lever 2 forward rolls band pulls Burpee session 4:35 : 20s on/120s off Burpees/pumps for speed

I've kept on with the atomic sprint workout and little add-ons, three sessions a week. not been doing as much upper body/rings last two weeks except, notably, handstand practice (results remain as poor as ever).

footage from Tuesday/Wednesday atomic workout Coach Tony Holler 'feed the cats'

barefoot running & gymnastics rings training

outdoors workouts - clips of some of the exercises I've worked on last week

last ten days of training gymnastic rings, locomotion, conditioning

movement play in sandstorm

training highlights, Mon, Tue, Thursday - rings, sprints, squats, moves

Friday park session - quadrupedal movement barefoot burpees rings

speed and gymnastics rings session - hybrid training

rings and rope session

training highlights Saturday & Tuesday

Tuesday, Wednesday, Thursday training at a park

gymnastics rings park session

short workout with gymnastics rings and sprints

Burpees and running session, speed and leg work

Rings and slackline in the wood @reverendterminator gravity boots training