Just a reminder for the old folks

John Gill still hitting the front lever at 70+ years (via the Denver Post) And BITD

Texas, week 3, intensity

Warm-up:
good mornings
overhead squat

5-3-3-2-2-2 back squat (135,185,205,225,235,245)

Cool-down:
10x Turkish getup (25# plate)
1x15s advanced tuck lever
2x5s single leg lever
1x5 bench press (135)

Squats felt really good today. Narrowed my stance, which really helped - no knee tightness on the way down, and better posture coming up, with the weight on my heels. Played around with TGUs using a 25# barbell, which adds some interesting stability issues.

Saturday squats: Texas week 2, intensity

Warm-up:
good mornings and OHS (45)

5-5-3-2-2-2 back squat (135, 165, 185, 205, 215, 225)

Cool-down:
2x20s advanced tuck lever
2x10 plate swings (45)

Back squats (low-bar) felt much better than OHS yesterday, focused on staying on my heels. Think I'm going to keep the Texas intensity days at 3x2 for a while, the added reps at lighter weight (versus 3x1) will hopefully help me concentrate on my form more.

Been working on progression work to a front lever, figure that static work on the core will only help when climbing, particularly the overhanging roofy stuff (as well as the requisite posterior chain work). Most recommendations are to start with a tuck position and advance by pushing the center of gravity forward. Little consensus on the hold lengths before progression to the next stance, they seem to range from 20 to 60 seconds. Beastskills as always has good information, including working the progressions as:

1) Lowering down through the skill

2) Holding the skill

3) Pulling up to and through the skill

4) Pullups in the position

An alternative approach focuses on negatives through the full front lever, without the different form progressions: pull to an inverted position and lower through the lever with a straight body, repeating for reps.