Archive for the ‘Gymnastics’ Category
20 High-knee step-up to reverse lunge
50 Swings @ 16kg KB e.s.
2 x 10 Piston Press @ 12.5kg DBs
25 KB C&J @ 16kg e.s.
5 x 5 Ring Dips (supported)
It’s been almost four months since Chain Reaction.
I’ve done a few casual rides but nothing big, nothing steep and nothing fast. The days are dim, cold and wet, and I’m low on motivation to turn a pedal over. Even if I was keen, between moving house, the three kids, a smaller, dingier home and a holiday to Noosa (which was great), there hasn’t been much of a chance.
I went to see Edmore to relieve some tightness in my right lower back / flute yesterday and he pointed the finger at weak, tight abs. If you haven’t had someone stretch your abs for you, I don’t recommend it, but it did the trick. The prescription is, as usual, more strength in the places required to counter overdevelopment in the quads.
3 x 20 tower crunches
I remember kettlebells and conditioning being fun.
My legs don’t.
2:00 of each:
KB C&J long cycle @ 16kg e.s.
KB Swing @ 24kg (20 two-hand, alternating every 5 thereafter)
5 x OHS @ 16kg KB e.s.
10 Steps Walking Lunge
= Juuuuust under 3
Interesting to note: VMOs feeling really worked after this. I’m gonna be sore the next couple of days.
5 Strict pull-ups (PR)
Run two laps of the block
4 Strict pull-ups
10 Mt Climbers
2 OHS @ 30kg
1 DB Clean @ 12.5kg
Mt Hangover Cure
20 Mt Climbers (2 step = 1 count)
4 OHS @ 30kg
6 Full Squat DB Cleans @ 12.5kg
= 5 + 2 DB Cleans
OHS was far from good, kept coming forward onto my toes.
DB cleans were rough, especially on the VMs … maybe a weakness there.
On the up side, five strict pull-ups is about as good as I’ve ever gotten. I’m aiming to get to 10 before doing any kipping workouts.