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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