|
Post by meguro on Aug 19, 2017 4:39:09 GMT -5
You feel the archers deep in the lats, as if you were doing heavy single arm db rows. 8-18-17 - PUSH-ups, 40 -HSPU, 5x3x3count - roll-outs&flis, 5x4 - bent arm hang w/ single releases, 5x10 -frog stands, tuck planches -Tabata row -narrow grip, inverted dl to front lever Unlike the archer pull-ups, where a lot of the work is in the lats, you feel the single arm bent arm hang in the biceps, or at least I do. If I can engage the lats, I figure I can hold onto the bar much longer and eventually get to negatives. With the frog stands, I am introducing wobbling and swaying as well as one legged frog stands. I also started using a narrow grip on the bar, as opposed to a shoulder width grip on the rings to do the inverted dl's to front lever. This way engages the lats and makes the front lever "seem" easier.
|
|
|
Post by meguro on Aug 23, 2017 10:22:25 GMT -5
8-23-17 - push-ups, 50 - HSPU , 5x3x3count - rollout&fly, 5x4 - archer pu's and marking time, 5x4x4 - frog stands & wobbles & such - Tabata ish row
So I played around with the formula a bit. For the pulling, I brought back the archer pull-ups, where I do 4reps per set followed immediately by the bent arm hang w/ single hand releases (these are a pain to write out, and the description rather vague, so I'll call this exercise "marking time" as they resemble marching in place. On the rower, I decreased the work period to 10 seconds, but doubled the amount of sets.
|
|
|
Post by meguro on Aug 25, 2017 9:15:53 GMT -5
8-25-17
-push-ups, 50 -HSPU , 5x3x3 count -roll-outs&flies, 5x4 -archer pull-ups and marking time, 5x6 -frog stands -Tabataish row - 16 kgs, Kiba dachi hold, 2x30 secs
Not too different from the last time, just incrementally lowering the roll-outs and trying to prolong the marking time. My right elbow lights up from the archer pull-ups, so I've got to keep an eye on it. I introcuced the Kiba dachi holds for some side split training. We'll see how that goes.
|
|
|
Post by meguro on Aug 27, 2017 12:35:29 GMT -5
8-27-16 -narrow grip ATFLBR, 20 -push-up, 40 -HSPU, 5x3x3 count -roll-out &fly, 5x4 -archer pu &smarting time, 5x6 -Tabataish row - narrow grip, front lever flutter kicks, 3x6 -weighted Kiba dachi holds, 2x30 secs
In between sets I'd hold the Muay Thai pads for one of my girls as she worked on basic elbow and knee strikes and combinations. We also worked on her guard, footwork and position.
|
|
|
Post by meguro on Sept 2, 2017 11:31:36 GMT -5
9-1-17 -push-ups, 30 -HSPU 3x3 -roll-outs & flies, 3x5 -archer pu holds, 3x4x10 sec holds
Had to cut this work-out short
9-2-17 -front lever flutter kicks, 5x6 -hanging shrugs 3x10 -front leans and frog stands
Worked on straight arms and retracting the scapulae.
|
|
|
Post by meguro on Sept 4, 2017 11:58:28 GMT -5
9-3-17 - elevated push-ups, 30 - Swiss ball front leans, 3x5x10 secs - HSPU , 5x5 - archer pu's, 5x4x10 secs - hanging shrugs, 5x10 -front lever flutter kicks, 5x6
I moved the parallettes two feet from the wall, which put a different stress on the arms, shoulders and back when doing the HSPUs. My back and neck are on fire.
|
|
|
Post by MMX on Sept 5, 2017 17:14:24 GMT -5
Yeah I need to play with elevated push ups again. Good stuff.
|
|
|
Post by meguro on Sept 6, 2017 10:09:28 GMT -5
Thanks. I was going after the delta and triceps by placing my hands around waist level, feet elevated. 9-6-17 -HSPU, 5x5 -L-Sit, 5x10 secs -wide grip, L-sit pull up 5x10 + 5x30 sec bent arm holds (right, left, center) -weighted kiba dachi holds, 5x30secs, 16 kgs -Frog stands The L-sit holds are a killer on the triceps, especially after the HSPU's.
|
|
|
Post by MMX on Sept 7, 2017 16:35:00 GMT -5
Nice stuff. L-Sit is on my list...
|
|
|
Post by meguro on Sept 8, 2017 10:11:45 GMT -5
We should compare lists. 9-7-17 -handstand balances -Front ever flutter kicks, 3x10 -shadow boxing -weighted kiba dachi holds, 2x30 secs, 16kgs 9-8-17 Back and delts are very tight today. Stretching and lacrosse ball session on the menu.
|
|
|
Post by meguro on Sept 12, 2017 10:54:28 GMT -5
9-11-17 -Wide grip pull-ups, 5x10 -archer pu holds 5x2x10 secs -Front lever flutter kicks 5x10 Rested the shoulder and rear delt all weekend. No pushing.
9-12-17 -Straddle front lever holds 5x7 secs -HSPU 3x3 -archer pull-ups 3x4 -straight arm flies, half eccentric/full concentric 3x3 I went easy on the pushing with 3x3's. I also started concentrating on getting lower with the straight arm flies by starting the eccentric from the knees and switching to the feet for the concentric. The front lever feels very solid now. The trick was retracting the shoulder blades, which I learned from one of the numerous how-to calisthenics vids. There weren't as many quality vids back when I started the front lever project. Still on the to-do list are free HSPU, planche, and the flag.
|
|
|
Post by MMX on Sept 12, 2017 16:32:12 GMT -5
Our lists are pretty dang similar LOL!!!
|
|
|
Post by meguro on Sept 13, 2017 12:57:17 GMT -5
When I came up with this list, either I wasn't looking hard enough or there weren't as many how-to vids and resources. I ended up bumbling around and hoping- not a workable plan. The path seems more clear these days, so we'll get there sooner than before. I finally set to resizing my T-Handle, and immediately broke the hack-saw blade. After a quick trip to the hardware store I was able to lop off the threaded ends of the T-handle, making for a much more swing-friendly exercise device.
|
|
|
Post by meguro on Sept 14, 2017 10:31:42 GMT -5
9-14-17 -ATFLBR, 20 -HSPU, 3x3 -Front lever flutter kicks, 3x10 -Archer pu's, 3x4 -Straight arm flies, 3x3 -Frog stands -T handles swings, 3x20 -weighted kiba nacho holds, 16 kgs, 3x30secs
The newish T handle is great.
|
|
|
Post by meguro on Sept 17, 2017 14:32:51 GMT -5
9-16-17 -hand stand balances -frog stands -front lever flutter kicks, 3x10 -T handle swings, 4x20
9-17-17 - Hand stand balances -HSPU, 3,4,5 - front lever raises, 5x3 -straight arm flies, 3,4,5 -marking time, 3x10 - T handle swings, 4x25
It is taking me a really long time to find the balance in the handstand. Recently, I have been able to hold it for 10 seconds, but not reliably. If I can nail the handstand, I feel the planche will come along much faster.
|
|