Sunday, November 25, 2012

Workout 11/25/2012 - Variety

11/25/2012

Gymnastic warmup -

  • shake out
  • shoulder rom
  • elbow circles
  • wrist circles
  • pump
  • lizard
  • active hip flexion - pike x 10" x 5, straddle x 10" x 5
  • butterfly
  • arm bar
Headstand - 2 x 20"
Handstand - 4 x comfortable holds
Frog Stand - 3 x comfortable hold
Planche Pushup - 5x

Skin the cat x 5
Back Lever - full, 1/2 right, 1/2 left, straddle, straddle
Front Lever - full (cycle legs), 1/2 right, 1/2 left, straddle

Box Pistol - 15# x 3 x 3

Hollow Body - 3x to 80% fatigue
Dead Bug - 15# KB overhead 10x

Hip flexor stretch/G. Bridges

Wednesday, November 21, 2012

Workout 11/21/2012 - Easy

11/21/2012

Warmup: 5 min unweighted TGU

24kg

SQ: 3x10
SW: 3x10
Plank: 30"
10 Min GU practice: 1x full, 1x (supine-1/2 kneel), 1x (supine-windmill), 1x (supine-oblique sit)
SQ: 3 x 3 w/ 10" mob at bottom
Plank: 60"
1ASW: 2 x [20kg x 10, 24kg x 10] - total 40 per arm

Workout 11/20/2012 - Variety

11/20/2012

Warmup: WFS, Halo, Pump - 5 min

Deadlift: 135x5x1, 185x5x1, 225x5,4,3,2,1

A1: Handstand Holds - 1 x 5 @ wall

A2: Pullups: 45 x 3 x 5

B1: S/L chair squat: 10 x 3 x 3

B2: Hollow body hold: 1 x 3 (hold till 80% fatigue)

My Mission = Kaizen Wellness


Kaizen refers to philosophy or practices that focus upon continuous improvement.  Therefore, Kaizen Wellness is a dedication to continually improving one’s overall well being throughout one’s life’s time.  This includes all the multitude of factors that come together dynamically to make an individual.
This blog will hopefully serve as a guidepost to stimulate the continuous development of the physical, psychological, individual, global, and spiritual aspects that shape our journey.
Thanks  for taking the time to visit. 
Cheers

Workout 11/19/2012 - Medium


11/19/2012 - Medium

5 min mobility warmup
24kg
SW 5×10
Partial get-up (supine – windmill) 5×1 continuous
1A SW 10 – 15 – 10 – 15
Partial get-up (1/2 kneel – stand) 1×5
SQ 3×10
H2H SW 5×10
notes:  today is day one of a new training program – planned on today being medium intensity and took this workout from the HKC manual since it was listed as medium.  I had to modify it down especially with the get-ups.  It called for 3 sets of 5 partial get-ups from supine to 1/2 kneel – this is much too hard for me at this point with the 24kg bell.  Felt good when finished though right wrist began “clicking” during the 1A SW set, felt fine H2H.