Author Topic: Chris' Gymnastics Log [Cycle 2]  (Read 18731 times)

Offline Chris

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Re: Chris' Gymnastics Log
« Reply #30 on: September 25, 2011, 12:41:46 PM »
Monday 19th September '11

Karate training for 2 hours.

Moderate intensity.

Passai kata.
« Last Edit: September 26, 2011, 03:35:52 PM by Chris »

Offline Chris

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Re: Chris' Gymnastics Log
« Reply #31 on: September 27, 2011, 12:31:35 PM »
Tuesday 20th September '11

Gymnastic strength training for 1 hour.

[Warm Up/Joint Prep]
Shoulder Rotations 2x10 -- 10, 10
Wrist Push Ups (on knees) 2x10 -- 10, 10

[FSP and FBE]
[Pull]
Back Lever Tuck 3x10s -- 10s, 10s, 10s
Rows XR Ground 3x5 -- 5, 5, 5

[Push]
Frog Stand 3x20s -- 20s, 20s, 20s
(Advanced Frog Stand after each 20s set) -- Feeling stronger now. Maybe 5s holds in the next cycle? *fingers crossed* :D
Push Ups 3x5 -- 5, 5, 5
Ring Push Up Hold 1x30s -- 30s

[Legs]
Front Lever Tuck 5x5s -- 5s, 5s, 5s, 5s, 5s
SLS 3x5 -- 5, 5, 5

[Core]
L-Sit 3x15s -- 15s, 15s, 15s
Arch Ups 3x5 -- 5, 5, 5


Notes:
« Last Edit: September 27, 2011, 12:33:52 PM by Chris »


Offline Chris

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Re: Chris' Gymnastics Log
« Reply #32 on: September 27, 2011, 12:47:08 PM »
Thursday 22nd September '11

Karate training for 2 hours.

Moderate-light intensity.

Practised chudan zuki, jodan zuki, jodan uke, gedan berai, maegeri, mawashigeri, sokuto kekomi, yoko-i-do, inasu and irimi (mainly helped the younger ones with this :)) and finished with kata Neiseishi.

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Re: Chris' Gymnastics Log
« Reply #33 on: September 27, 2011, 01:00:55 PM »
Friday 23rd September '11

Gymnastic strength training for 1 hour.

[Warm Up/Joint Prep]
Shoulder Rotations 2x10 -- 10, 10
Wrist Push Ups (on knees) 2x10 -- 10, 10

[FSP and FBE]
[Pull]
Back Lever Tuck 3x10s -- 10s, 10s, 10s
German Hang Pull 3x5 -- 5, 5, 5

[Push]
Frog Stand 3x20s -- 20s, 20s, 20s
(Advanced Frog Stand after each 20s set) -- Wrist flexibility still needs working on. Protracted scapula and correct hip position get my abs contracting, which is what I need. Plenty more practice to be done!
Negative HeSPU 3x5 -- 5, 5, 5

[Legs]
Front Lever Tuck 5x5s -- 5s, 5s, 5s, 5s, 5s
Arch Ups - Single Leg 3x5 -- 5, 5, 5

[Core]
Straddle L PB Bent 3x10s -- 10s, 10s, 10s
Windshield Wipers (supine) 3x5 -- 5, 5, 5


Notes:
« Last Edit: October 25, 2011, 09:38:32 AM by Chris »

Offline Chris

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Re: Chris' Gymnastics Log
« Reply #34 on: September 27, 2011, 01:09:27 PM »
Monday 26th September '11

Karate training for 2 hours.

Moderate-light intensity.

Practised chudan zuki, jodan zuki, jodan uke, gedan berai, chudan gaiwan uke, chudan naiwan uke, kata Kihon Gata, kata Pinan Sandan, Ippon Gumite #8 and finished with kata Passai.


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Re: Chris' Gymnastics Log
« Reply #35 on: September 27, 2011, 01:43:55 PM »
Tuesday 20th September '11

Gymnastic strength training for 1 hour.

[Warm Up/Joint Prep]
Shoulder Rotations 2x10 -- 10, 10
Wrist Push Ups (on knees) 2x10 -- 10, 10

[FSP and FBE]
[Pull]
Back Lever Tuck 3x10s -- 10s, 10s, 10s
Rows XR Ground 3x5 -- 5, 5, 5

[Push]
Frog Stand 3x20s -- 20s, 20s, 20s
(Advanced Frog Stand after each 20s set) -- Getting better, still a slight twitchy ache in my hands on occasion. If it gets worse over the next week, may have to lay off a few strength movements.
Push Ups 3x5 -- 5, 5, 5
Ring Push Up Hold 1x30s -- 30s

[Legs]
Front Lever Tuck 5x5s -- 5s, 5s, 5s, 5s, 5s
SLS 3x5 -- 5, 5, 5

[Core]
L-Sit 3x15s -- 15s, 15s, 15s
Arch Ups 3x5 -- 5, 5, 5


Notes:
All going good today :)
L-Sit is gonna be a tricky one to advanced. The next position is an l-sit, still on the parallel bars, but your shoulders are retracted and you push your hips forward slightly, giving you a vertical upper body rather than the curved shoulders of a normal L-sit. Gonna have to gradually work on it.
Arch Ups need more resistance!
SLS getting better and better.
Muddled with an advanced tuck back lever and felt my lower back working, the right position is coming :D

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Re: Chris' Gymnastics Log
« Reply #36 on: September 30, 2011, 09:08:43 AM »
Thursday 29th September '11

Karate training for 2 hours.

Moderate intensity.

HOT WEATHER! I was dripping sweat everywhere, but hey, at least it doesn't have its old neolithic smell ;)

Practised naifhanchi-dachi, chudan zuki, jodan zuki, naname zuki, maegeri, zuki in pairs, Ippon Kumite #1, ushirogeri as kihon and in kumite, finished with kata Rohai.

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Re: Chris' Gymnastics Log
« Reply #37 on: October 04, 2011, 12:13:53 PM »
Friday 30th September '11

Gymnastic strength training for 1 hour.

[Warm Up/Joint Prep]
Shoulder Rotations 2x10 -- 10, 10
Wrist Push Ups (on knees) 2x10 -- 10, 10

[FSP and FBE]
[Pull]
Back Lever Tuck 3x10s -- 10s, 10s, 10s
German hang Pull 3x5 -- 5, 5, 5

[Push]
Frog Stand 3x20s -- 20s, 20s, 20s
(Advanced Frog Stand after each 20s set) -- --
Negative HeSPU 3x5 -- 5, 5, 5

[Legs]
Front Lever Tuck 5x5s -- 5s, 5s, 5s, 5s, 5s
Arch Ups - Single Leg 3x5 -- 5, 5, 5

[Core]
Straddle L PB Bent 3x10s -- 10s, 10s, 10s
Windshield Wipers (supine) 3x5 -- 5, 5, 5


Notes:

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Re: Chris' Gymnastics Log
« Reply #38 on: October 04, 2011, 12:16:47 PM »
Sunday 2nd October '11

Karate training for 2 hours.

Moderate intensity.

October already, almost can't believe it!

The group's monthly Dan grade session today. Practised junzuki, gyakuzuki, junzuki no tsukomi and gyakuzuki no tsukomi, kata Naihanchi (practising aspects of the kata in pairs) and tanto-dori #1 and #5.

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Re: Chris' Gymnastics Log
« Reply #39 on: October 18, 2011, 10:01:37 AM »
Tuesday 4th October '11

Gymnastic strength training for 1 hour.

[Warm Up/Joint Prep]
Shoulder Rotations 2x10 -- 10, 10
Wrist Push Ups (on knees) 2x10 -- 10, 10

[FSP and FBE]
[Pull]
Back Lever Tuck 3x10s -- 10s, 10s, 10s
Rows XR Ground 3x5 -- 5, 5, 5

[Push]
Frog Stand 3x20s -- 20s, 20s, 20s
(Advanced Frog Stand after each 20s set) -- Focusing on shoulder blade protraction. Balancing my body position is as much as a priority as the muscular and tendon strength needed for the static position.
Push Ups 3x5 -- 5, 5, 5
Ring Push Up Hold 1x30s -- 30s

[Legs]
Front Lever Tuck 5x5s -- 5s, 5s, 5s, 5s, 5s
SLS 3x5 -- 5, 5, 5

[Core]
L-Sit 3x15s -- 15s, 15s, 15s
Arch Ups 3x5 -- 5, 5, 5


Notes:
Still all good, definitely feeling more adapted to the movements.
Starting to see what movements I will be progressing with in the next cycle. Some movements, like the SLS, won't be not due to a lack of strength but simply performing them with good technique.
Was in total shock with ring push ups - now that my stability has improved on the rings, I was able to do 3 decent reps! They are a lot harder :o Hoping to do 3x3 or 3x5 of them in the next cycle.

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Re: Chris' Gymnastics Log
« Reply #40 on: October 18, 2011, 10:17:25 AM »
Thursday 6th October '11

Gymnastic strength training for 1 hour.

[Warm Up/Joint Prep]
Shoulder Rotations 2x10 -- 10, 10
Wrist Push Ups (on knees) 2x10 -- 10, 10

[FSP and FBE]
[Pull]
Back Lever Tuck 3x10s -- 10s, 10s, 10s
German Hang Pull 3x5 -- 5, 5, 5

[Push]
Frog Stand 3x20s -- 20s, 20s, 20s
(Advanced Frog Stand after each 20s set) -- Getting a feel for the balance more. Nearly broke my face at one point for leaning too far forward, but otherwise, I think it's getting better :P
Negative HeSPU 3x5 -- 5, 5, 5

[Legs]
Front Lever Tuck 5x5s -- 5s, 5s, 5s, 5s, 5s
Arch Ups - Single Leg 3x5 -- 5, 5, 5

[Core]
Straddle L PB Bent 3x10s -- 10s, 10s, 10s
Windshield Wipers (supine) 3x5 -- 5, 5, 5


Notes:
Happy happy :)
Looking to add weight to the single leg arch ups in the next cycle, and possibly the supine windshield wipers, unless I can do a harder variation.
Definitely going to progress in the Straddle L. I don't know why but I absolutely love this static!
Will probably change the German Hang Pull to chin/pull ups in the next cycle.

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Re: Chris' Gymnastics Log
« Reply #41 on: October 18, 2011, 10:22:14 AM »
Friday 7th October '11

Karate training for 3 hours.

Our chief instructor, Sensei M. Shiomitsu, trained us today. This man has always amazed me; he takes the ju-jitsu elements of Wado Ryu to a different level than can ever be seen outside of Japan.

Brilliant training! LOTS of kihon, kata and in the final class we practised the three new renraku waza of the Dan grade syllabus.

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Re: Chris' Gymnastics Log
« Reply #42 on: October 18, 2011, 12:59:40 PM »
Monday 10th October '11

Karate training for 2 hours.

Moderate-light intensity.

Practised kata Chinto and practised specific movements from the kata in pairs.

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Re: Chris' Gymnastics Log
« Reply #43 on: October 18, 2011, 01:14:06 PM »
Tuesday 11th October '11

Gymnastic strength training for 1 hour.

[Warm Up/Joint Prep]
Shoulder Rotations 2x10 -- 10, 10
Wrist Push Ups (on knees) 2x10 -- 10, 10

[FSP and FBE]
[Pull]
Back Lever Tuck 3x10s -- 10s, 10s, 10s
Rows XR Ground 3x5 -- 5, 5, 5

[Push]
Frog Stand 3x20s -- 20s, 20s, 20s
(Advanced Frog Stand after each 20s set) -- Definitely need to get this lean right. I can't seem to find the centre of gravity for this movement, I pretty much always fall backwards. MORE forward lean!!
Push Ups 3x5 -- 5, 5, 5
Ring Push Up Hold 1x30s -- 30s

[Legs]
Front Lever Tuck 5x5s -- 5s, 5s, 5s, 5s, 5s
SLS 3x5 -- 5, 5, 5

[Core]
L-Sit 3x15s -- 15s, 15s, 15s
Arch Ups 3x5 -- 5, 5, 5


Notes:
Still practising the advanced frog stand... I'll get there someday!
SLS felt nice and steady with better form.
Looking forward to progressing with a lot of these movements :)

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Re: Chris' Gymnastics Log
« Reply #44 on: October 25, 2011, 09:37:22 AM »
Thursday 13th October '11

Karate training for 2 hours.

Moderate intensity.