Monday, 18 March 2013

RPT Phase 1 W/O A


I took last Friday off and figure I'd start a new cycle - so back to a deloaded session.  The cycles are six weeks long and each workout is full body - from one of three 'flavours' of iron/gym workout performed twice a week, and a martial art workout in between.

I did some ring-work yesterday with Flash and Captain Kid.  Flash (aged 5) is preoccupied with the campus board whilst Captain Kid (aged 8) favours gymnastic rings.  Good fun.

Today's workout:

Warm Up (5 minutes)

Skill Work (10 minutes)
Cartwheels - air squats + side lunges
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes).

1. Planche Variations (25s, 25s, 25s)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 10s, 10s)
3. Bar MU progression:
  • 3 MUs to Skin the Cat to Front Lever
  • 3 MUs to StC to Back Lever to FL
  • 3  MUs to StC, BL and FL
4. 321 (8L, 8L 8L)

Paleofarce continues without any sign of waning. I remember on of the early tenets of paleo was the need to destress and 'play' more.

Yesterday ticked the latter and today I ticked both boxes.  The kicking practice was much more playful - throwing combinations with a focus on 'springiness'.  Sprints were similarly motivated with a sense of going through the gears rather than pushing it.

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