Tuesday, 26 April 2011

Tuesday Strength Wk2 W/O2

Time to increase intensity (through auto-regulation), but I don't want to give it 'the full beans' just yet...

Warm Up (5 mins)
Main (20 mins)
1a. Planche Variations (30s, 10s, 5s)
1b. Pillar Jumping (6, 6, 6)
2. Handwalk/MBTs/Shoulder Press (Distance, 10 per arm, 1x6x 16kg)
3. Chins (11, 11, 11)
4. Lever Variations (30s, 10s, 5s)
5. LGKF Forms *(optional)
  • KAY BOON SAU FA - Basic hand movement
  • JORN SAU - Set hand movement
  • CHARP CHOI - Drilling punches
  • FAR KUIN - Flower fist
  • FAI LOONG GEE - Finger movement of the dragon
  • LAU GAR LUK HUP KUIN - Fist of six co-ordinations
  • BAC PYE JURN - Palm of the bac pye mountain

Without the forms the whole routine took just over 20 minutes.  My shoulders were knackered from the planching and so I only managed a short handwalk.  Pitifully short.  The chins were tough and I missed two reps on the last set.  Perhaps the tempo was too high to hit the numbers, but just right to hit the right metabolic note.

I am glad to see GSP and Nagano using gymnastics, climbing and martial arts in their respective training.  They are two athletes who I would personally hold up as models of fitness to aspire to having strength, speed and agility, but also athletes able to take their fitness in to a variety of very demanding environments.

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