Friday, September 07, 2012

Ropes and KBs

Haven't touched a rope workout in quite a while so I ran down to my little studio so I could hit the ropes in my backyard and since I had a KB as my "rope holder" I decided to throw some 2 arm swings in as well.
And just to finish did some 2# Club swinging.

Prep work - foam roller, aslr, t-spine, hips, rolling

Battling Ropes Alternating Waves x 10 minutes continuous
32 kg 2 arm Swings x 10 at top of each minute for 10 minutes
2# Club swinging x 10 #1, 10 #2, 10 each side #3, 20 #4, 20 #5 and 10 of number 6

83 or so degrees out in the sun and felt great to get a sweat going.

Ropes felt good and I was actually surprised when the timer went off for 10 minutes
Now I am sure I didn't have the pace of a Tim Anderson or John Brookfield (I am QUITE sure of it as a matter of fact) but I was happy to keep the ropes going for 10 minutes after not touching them for a few months.
Swings felt pretty good and Clubs felt good as a finisher.

Thursday, September 06, 2012

Getting some training in...

The Bison and footwork 5 minute drills have been happening about every other day and this feels about right - 6 days into the month

Prep - Foam roller (my new travel rumble roller - very nice), ASLR, T-spine, Rolling work etc...
Circuit of:
BW SLDL x 1+1
Airborne Lunge x 1+1
BW Squat x 3
Pistol x 2+2
HSPU x 5, 5, 4
Completed 3 circuits (minimal rest and a large focus on my feet and arch position)
5 min Bison
5 min Ballet Heel Raise work
Rolling and "stretch"

Focus of the lower body work was foot and arch position
used different arm positions for the Bison "circles" - overhead, low in front, chest level, behind back and chest level again - fun stuff

Sunday, September 02, 2012

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September experiment

I will actually be home all of September so it is a great time for a little experiment.

Andre Patenko gave me a Bison forearm exercises - also known as Sotsky's Exerciser
so what I will do over the month of September is about 5 minutes per day of work on the Bison using various exercise variation found on the website (used #13 primarily today).
I have set a baseline using a COC gripper and I know where I am on bending at the moment so after a month I will re-test and see where I am in these two areas.

Also for the experiment I will be performing 5 minutes of calf work a day using a variety of movements: ballet heel raises, calf raises both on the ground and off of a step etc...

We will see where my lower body strength is at the end of the month and I have a calf measurement baseline.

In addition I will be continuing to work on handstands and other bodyweight work as well as some swings and other KB work.

Fun stuff

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