"Screw it, it's game time."

Here are the revisions for the workout. Rather than just listing the workout, I'm going to explain why I cut some things, why I added others, and the principles behind more of it. This will give you (on the off-chance anyone actually reads this blog) a better idea of what I'm training, and why.

Speed:
I'm going to speed up the time of the workouts, which means mostly decreasing rest time. This is largely due to time constraints on the rest of my life, and the fact that uni will be heating up next semester. Hopefully this will encourage my mitochondria to crank out the ATP faster. I'll post how it goes.

Warm up:
10 reps of a burpee-muscle up combo + dynamic stretching. This is because I've picked up a few injuries lately (nothing serious), because against my better judgment, I have refrained from doing much of a proper warmup. Anyway, its been costing me. I'm hoping this allows me to do a nice easy warmup of pretty much all the muscles in my body, without putting too much strain on any one of them.

Muscle ups: (3 x 10)
Now going to be done slow as possible, especially on the negatives. I don't have the beastly (read: blane) skill to do them matrix-style, so I'll work on the slow negatives. This should also have the added benefits of extra tendon and joint strength.

Lunges: (3 x distance)
Since I've found these hurt me more than most of the other exercises I do, I added more in on Monday/Friday.

Deadlifts: (3 x 6)
These are going to become a staple of my workout. To be honest, I don't know why they haven't been before, they increase lung capacity, leg strength, arm strength, core strength, all round sexiness, and they're pretty fun to do too. I might set some goals for these in the future, once I experiment a bit to determine what I can lift comfortably. Plus, due to the fact my legs are just generally weak, I'm going to be adding more exercises. My core has been letting me down too, so that needs work. Oh, and did I mention my arm strength?...Deadlifts do the lot, so it should help me lots.

Laches: (6 level pyramid)
I've kind of maxed out on these. 122 cm can be done comfortably, but to do so I have to tuck as tight as I can (not that tight, actually), and leave about 2 inches of clearance between my coccyx and the ground because the smith machine only goes so high. I'll be working on proper pyramids (just been doing halves) now.

Planche Progression: (60 seconds total. PB is a 15-18 second hold)
Moved to the end of the workout to take advantage of the fact I'm already buggered by this point.

Chippa pushups: (20 pushups, 10 second holds, 15 pushups)
Chippa pushups, named by me after the guy who first showed me them when I was down in Melbourne one time, is an exercise that involves pushups with holds in various positions. Will be extending the length of holds, and the number of reps.

Tabata thrusters: (20 on, 10 off; 15 reps per set)
Thrusters (its a Gym Jones thing; check them out if you haven't. Mark Twight articulates many things that I get tongue-tied over, or never got at all) are front squats to shoulder press. Pretty standard, but it seems like a good exercise to chain tabata-style, and since I stopped running, I think it might do some good for my cardio.

Hand & a half chins: (8 reps, 4 each arm)
A nice alliterated name for doing chinups, focusing the force on one arm for OACs. I'll keep knocking off digits until I can hopefully make the switch to an OAC. I'm doing this more than negatives because negatives put substantial stress on the joints (which is good...in moderation), and since I'm doing slow muscle ups and such, I'd like to minimize my chances of tendinitis.

Butterflies: (Dunno, likely 6-10 reps with heavy weights)
An exercise for iron-cross training I found on T-nation, more or less hand upside from a bar and flap your arms while holding dumbbells. When I say heavy weights, I'm probably looking at 6-10kgs. Its all relative :P.

Snatch & C&J: (Again, dunno. Likely more reps with low weight till I get the technique well enough to start safely training for strength)
I'm putting in some more olympic lifts because I've heard wonderful things. Dogen, Gym Jones and Jim Bathurst (of Beast Skills fame) all extol the virtues of them, so I'll put them in and see how they go. Another good reason to go to a gym boys and girls - you can get people to teach you these things properly.

Turkish Get-up:
Saw this on Gym Jones a while back and thought it looked good for your wrists. Hold a (long) barbell in one hand and get up off the ground, keeping the weight raised. Check their pictures if you want to see how its done proper.

Dumbbell swings:
Another fun full-body cardio exercise.

Looking at the next two months, its going to be difficult, but certainly achievable. I can hold a handstand on a bar well, though its a wobbly press getting there (I have been using those pushup bars in my room, 'in the field' it'll be totally different I imagine), I can do a full ROM HSPU on the bars in the morning, by the end of the day its 3/4 ROM. The 'hard' goal for this month is going to be the handstand press I imagine...once I have that down the actual way I'm going to pull off the muscle-up to handstand press will become much clearer.

Train hard.