Great morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Isometric Power Flexes for the Neck in each direction
Got in Isometric Work for the Neck in each position of each direction
Hit Joint Mobility work
Got in Relaxed Stretching
Hit the following:
3 sets of 10 for DVR Eagle Flexes
3 sets of Straddle Planche Holds
3 sets of Parallette Straddle Planche Holds
20 minutes of Pentjack Silat and Kempo Practice
30minutes of Iron Fusion Tai Chi Chuan Kung Fu Practice
Great morning!!
Friday, May 31, 2019
Thursday May 30th night
Wonderful training tonight!!
Started out with 3 sets of 3 for Explosive Push-ups
Hit 3 sets of 70, 60 and 60 seconds for IT Rotational Push-ups
Got in 8 sets of 8 for Reverse Grip Parallel Bar Chest Dips with only 10 seconds rest between sets
Hit 3 sets of 10 for Svend's Presses
Moved onto 3 sets of 8 for 2-4 Pull-ups, taking 2 seconds to lift oneself and 4 seconds to lower oneself on each rep
Got in 3 sets of 6 for IT Rotational Pull-ups
Hit 8 sets of 8 for Recline Body Rows with only 10 seconds of rest between moves
Got in 3 sets of 12 for DB Pull-overs
Then hit the 3 rounds of the following Tri-set, taking no rest between moves. They were:
a.) 3 sets of 10 per side for 1-arm DSR Reverse Wrist Curls
b.) 3 sets of 10 per side for 1-arm DSR Wrist Curls
c.) 3 set of 15/15 for Abdominal Reverse Crunch Roll-ups, hitting 15 reps of the full movement followed immediately by 15 reps for the second half of the movement
Finished up with Joint Mobility work
Great night!!
Started out with 3 sets of 3 for Explosive Push-ups
Hit 3 sets of 70, 60 and 60 seconds for IT Rotational Push-ups
Got in 8 sets of 8 for Reverse Grip Parallel Bar Chest Dips with only 10 seconds rest between sets
Hit 3 sets of 10 for Svend's Presses
Moved onto 3 sets of 8 for 2-4 Pull-ups, taking 2 seconds to lift oneself and 4 seconds to lower oneself on each rep
Got in 3 sets of 6 for IT Rotational Pull-ups
Hit 8 sets of 8 for Recline Body Rows with only 10 seconds of rest between moves
Got in 3 sets of 12 for DB Pull-overs
Then hit the 3 rounds of the following Tri-set, taking no rest between moves. They were:
a.) 3 sets of 10 per side for 1-arm DSR Reverse Wrist Curls
b.) 3 sets of 10 per side for 1-arm DSR Wrist Curls
c.) 3 set of 15/15 for Abdominal Reverse Crunch Roll-ups, hitting 15 reps of the full movement followed immediately by 15 reps for the second half of the movement
Finished up with Joint Mobility work
Great night!!
Thursday, May 30, 2019
Thursday May 30th morning
Awesome morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in the following:
3 sets of 10 for DSR Liederman's Presses
30 minutes of Iron Fusion Tai Chi Chuan Practice
A random mix of Wu Dang Kung Fu and various Acrobatic and Hand Balance work outside
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in the following:
3 sets of 10 for DSR Liederman's Presses
30 minutes of Iron Fusion Tai Chi Chuan Practice
A random mix of Wu Dang Kung Fu and various Acrobatic and Hand Balance work outside
Great morning!!
Wednesday May 29th night
Terrific night tonight!!
Hit a very nice session of Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxation Stretching
Great night!!
Hit a very nice session of Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxation Stretching
Great night!!
Wednesday May 29th morning
Great morning today!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in the following:
4 sets of 70 for Atlas Push-ups
3 sets per side of Air Baby Variation Holds
1 set of 30 seconds per side for Empty Stance Holds
1 set of 30 seconds per side for Side Stance Holds
30 minutes of Iron Fusion Tai Chi Chuan Practice
10 minutes of Qi Gung Practice
Great morning!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in the following:
4 sets of 70 for Atlas Push-ups
3 sets per side of Air Baby Variation Holds
1 set of 30 seconds per side for Empty Stance Holds
1 set of 30 seconds per side for Side Stance Holds
30 minutes of Iron Fusion Tai Chi Chuan Practice
10 minutes of Qi Gung Practice
Great morning!!
Tuesday May 28th night
Great night of training tonight!!
Started out with 3 sets of 3 for Kip Ups
Then hit a great circuit with the kettlebell hitting the following 5 times with no rest:
a.) 2 Reverse Get-ups on the left immediately into
b.) 1 Overhead Squat on the left immediately into
c.) 1 Windmill on the left immediately into
d.) 10 2-hand swings immediately into
e.) 2 Reverse Get-ups on the right immediately into
f.) 1 Overhead Squat on the right immediately into
g.) 1 Windmill on the right immediately into
h.) 10 2-hand Swings immediately into
I.) 10 Bodyweight Squats
Repeat without resting for 5 rounds
Then hit a lower body KB Circuit, hitting the following with no rest:
a.) 10 Overhead Squats per side immediately into
b.) 10 Rack Position Squats to Front Kicks per side immediately into
c.) 10 Overhead Back-Step Lunges per side immediately into
d.) 10 Tactical Lunges per side immediately into
e.) 10 1-arm Swings per side immediately into
f.) 10 Bodyweight Squats
Then moved into an upper body KB circuit, hitting the following with no rest:
a.) 10 Windmills on the left immediately into
b.) 10 Overhead Presses on the left immediately into
c.) 10 Cleans on the left immediately into
d.) 10 2-hand on Horn Curls immediately into
e.) 10 1-arm Rows on the left immediately into
f.) 10 Assisted 1-arm Push-ups on the left immediately into
g.) 10 2-hand on Horn Upright Rows immediately into
h.) 10 Alternating Hot Potatoes on each side immediately into
i.) 10 Windmills on the right immediately into
j.) 10 Overhead Presses on the right immediately into
k.) 10 cleans on the right immediately into
l.) 10 2-hand on Horn Curls immediately into
m.) 10 1-arm Rows on the right immediately into
n.) 10 Assisted 1-arm Push-ups on the right immediately into
o.) 10 2-hand on Horns Upright Rows immediately into
p.) 10 Alternating Hot Potatoes on each side
After that, moved onto a total body KB circuit, hitting the following with no rest:
a.) 10 Thrusters per side immediately into
b.) 10 Clean and Presses per side immediately into
c.) 10 Overhead Squats per side immediately into
d.) 10 Windmills per side immediately into
e.) 10 1-arm Snatches per side
finished up with Joint Mobility work.
Great night!!
Started out with 3 sets of 3 for Kip Ups
Then hit a great circuit with the kettlebell hitting the following 5 times with no rest:
a.) 2 Reverse Get-ups on the left immediately into
b.) 1 Overhead Squat on the left immediately into
c.) 1 Windmill on the left immediately into
d.) 10 2-hand swings immediately into
e.) 2 Reverse Get-ups on the right immediately into
f.) 1 Overhead Squat on the right immediately into
g.) 1 Windmill on the right immediately into
h.) 10 2-hand Swings immediately into
I.) 10 Bodyweight Squats
Repeat without resting for 5 rounds
Then hit a lower body KB Circuit, hitting the following with no rest:
a.) 10 Overhead Squats per side immediately into
b.) 10 Rack Position Squats to Front Kicks per side immediately into
c.) 10 Overhead Back-Step Lunges per side immediately into
d.) 10 Tactical Lunges per side immediately into
e.) 10 1-arm Swings per side immediately into
f.) 10 Bodyweight Squats
Then moved into an upper body KB circuit, hitting the following with no rest:
a.) 10 Windmills on the left immediately into
b.) 10 Overhead Presses on the left immediately into
c.) 10 Cleans on the left immediately into
d.) 10 2-hand on Horn Curls immediately into
e.) 10 1-arm Rows on the left immediately into
f.) 10 Assisted 1-arm Push-ups on the left immediately into
g.) 10 2-hand on Horn Upright Rows immediately into
h.) 10 Alternating Hot Potatoes on each side immediately into
i.) 10 Windmills on the right immediately into
j.) 10 Overhead Presses on the right immediately into
k.) 10 cleans on the right immediately into
l.) 10 2-hand on Horn Curls immediately into
m.) 10 1-arm Rows on the right immediately into
n.) 10 Assisted 1-arm Push-ups on the right immediately into
o.) 10 2-hand on Horns Upright Rows immediately into
p.) 10 Alternating Hot Potatoes on each side
After that, moved onto a total body KB circuit, hitting the following with no rest:
a.) 10 Thrusters per side immediately into
b.) 10 Clean and Presses per side immediately into
c.) 10 Overhead Squats per side immediately into
d.) 10 Windmills per side immediately into
e.) 10 1-arm Snatches per side
finished up with Joint Mobility work.
Great night!!
Tuesday, May 28, 2019
Tuesday May 28th morning
Awesome morning tonight!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in the following:
4 sets of 90 for Feet-elevated Push-ups
3 sets per side for 1-arm Elbow Lever Holds
3 sets per side for 1-arm Bent-arm Lever Holds
1 set of 30 seconds per side for Bow Stance Holds
1 set of 30 seconds per side for Crouching Stance Holds
20 minutes of Pentjack Silat Practice
30 minutes of Tai Chi Chuan Kung Fu Practice
Great stuff!!
Started out with 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit Joint Mobility work
Got in the following:
4 sets of 90 for Feet-elevated Push-ups
3 sets per side for 1-arm Elbow Lever Holds
3 sets per side for 1-arm Bent-arm Lever Holds
1 set of 30 seconds per side for Bow Stance Holds
1 set of 30 seconds per side for Crouching Stance Holds
20 minutes of Pentjack Silat Practice
30 minutes of Tai Chi Chuan Kung Fu Practice
Great stuff!!
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