14 of July 2013
limit test
- Negative Inverted Rows
- Left focus: 8s
- Right focus: 15s
- The left or right focus is achieved by applying a similar method to the Archer Pushup. Simply having the unfocused hand further way from the body, bigger distance yields higher difficulty
resistance
- Moderate speed with bursts.
13 of July 2013
resistance
- Was able to keep a fast pace for all the 400 meters
resistance
- Joyride to pick wild berries
13 of July 2013
stretch
- Did the shoulder ROM with left arm focus and could feel the difficulty in maintaining the arm straight and the shoulder braced. Should repeat this as much as possible to strenthen left arm.
- The Tensor fasciae latae muscle was very tender. I could feel pressure diminishing
on the knees after the massage. Should do this every day.
limit test
- support hang 40s
- hollow body 15s
- Hollow body progression 1 with legs bent. It's still not possible to straighten the legs with feet on the floor, while contracting the glutes due to tight hip flexors
- With this data I can plan the time of the holds according to a Prilepin Table
moving
- Just a simple grocery run
resistance
- running non stop from the office to the bus stop. Left knee felt a bit off.
warmup
- Simple and fast warmup for upperbody training
skill
- support hang 15s-15s-15s-15s
- hollow body 9s-9s-9s-9s-9s
- L-sit leg as high as possible
- right foot up 20s max-12s-12s
- left foot up 18s max-12s-12s
- handstand 15s max-12s-12s-12s-12s
- Hollow body progression 1
- Time frames calculated with a Prilepin Table based on the max hold.
- L-sit using two chairs, one foot on the floor, the other as high as possible.
- It felt less foggy to be upside down on the HS but it was still heavy.
strength
- inverted rows 5-5-5
- Negative pullups 15s max-9s-9s9s
- pushups 8-8-8
- Inverted rows with a broom and chairs, feet close to body. Go closer to the bar more times, still needs work
- Negative pullups both with a chair chair to help go up. Left arm focus. Felt easier than the assisted pullups, could try pushing more next time.
- pushups have again pushed to my limit on the last set
12 of July 2013
stretch
- 3 x sun greeting A
- wrist routine
- 1 x Shoulder ROM
- Glutes: 1 x Stretch
- Quads: 2 x piegon stretch
- Hams: 2 x chair stretch
- 2 x front splits
- The hamstring stretch felt really good, no feeling behind the knee, all in the muscle
resistance
- Groceries run, full speed. By the end I was tired, but felt good.
11 of July 2013
stretch
- Dynamic: 2 x 10 front lifts
- Dynamic: 2 x 10 back lifts
- Dynamic: 2 x 20 dips
- Quads: 2 x lunge stretch
- Quads: 2 x piegon stretch
- Quads: 2 x Quad lunge stretch leg bent on sofa
- Right Quads: 2 x Quad lunge stretch leg bent on sofa
- The pain in the right knee was there again but this time I was able to stretch a bit more by going slower. Still, have to go even slower!
resistance
- Joyride to pick wild berries
10 of July 2013
warmup
- pain in left elbow when doing snake dive in sun greeting, switched to knees
- 2.5 repetitions of shoulder ROM because one of the elastics broke
skill
- support hang 3 min 15s-15s-15s-15s
- hollow body 10 min 15s-15s-15s-15s-15s-15s-15s-15s
- handstand 10 min 12s-12s-12s-12s-12s
- L-sit 10 min
- right foot up 10s-10s-10s-13s
- left foot up 10s-10s-10s-13s
- wall squat 8-8-8
- hollow body progression 1
- L-sit using two chairs, one foot on the floor, the other as high as possible.
- wall squats with 2 second pause at the bottom
strength
- inverted rows 8-7-7
- assisted pullups 4-4-4
- pushups 8-8-8
- inverted rows with a broom and chairs, feet close to body. Couldn't reach the broom with the chest, should reduce repetitions
- Assisted pullups both feet in a chair to help concentric and eccentric movement. Left arm and eccentric focus
- pushups pushed to my limit on the last set
9 of July 2013
stretch
- Quads: SMR & lunge stretch
- Quads: SMR & Quads piegon stretch
- Quads: 2 x SMR & lunge stretch leg bent on sofa
- Hams: 2 x chair stretch
- Calves: SMR & Downward facing dog
- Still have pain in right knee, must go slower
8 of July 2013
resistance
- Shaved off 4 min from previous time nut it was heavy
warmup
- ROM routine done 3 times is actually heavy
skill
- hollow body 5 min 20s-14s-14s-15s
- support hang 2 min 20s-14s-6s
- L-sit 10 min
- feet supported 10s-49s
- right foot up 15s
- left foot up 16s
- hollow body progression 1, very hard even with bent legs
- L-sit using two chairs, feet on the floor
strength
- both feet in a chair to help concentric and excentric movement. Left arm focus