Just putting this here as a note and reminder of a helpful saut de chas vid: https://www.youtube.com/watch?time_continue=345&v=PpTz3153NNU
9/30 Gymannigans stretches cable flyes from side plank 10x12 15x5 20x5 25x5 30x5 25x5 20x5 15x5 10x5 deadlift 3xbar 3x45 3x50 3x70 3x4 130 tricep pulldown 20lbsx15 25 lbsx15 35 lbsx15 25 lbsx15 20lbsx15 pullups 4x6 Front squat ATG 5xbar 3x20 3x30 3x50 3x90 3x4 115 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R climbing shenannigans 10/1 1 hour ballet. Stretch, adagio, allegro. Pique practice is paying off.
10/3 Modern dance, 1.5 hours Schade taught again. Modern combinations, all review. Making fewer mistakes now. Gymannigans stretches cable flyes from side plank 10x12 15x5 20x5 25x5 30x5 25x5 20x5 15x5 10x5 deadlift 3xbar 3x45 3x50 3x70 3x4 130 tricep pulldown 20lbsx15 25 lbsx15 35 lbsx15 25 lbsx15 20lbsx15 pullups 4x6 Front squat ATG 5xbar 3x20 3x30 3x50 3x90 3x4 115 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R climbing shenannigans
10/5 Modern dance, 1.5 hours Review of choreography. Also short forms across the floor. Intro to off-center/attitude/misshapen pirouettes and turns. Gymannigans stretches cable flyes from side plank 10x12 15x5 20x5 25x5 32.5x5 40x5 32.5x5 25x5 20x5 15x5 10x12 deadlift 3xbar 3x45 3x50 3x70 10x1 130 tricep pulldown 20lbsx15 25 lbsx15 35 lbsx15 45x15 35x15 25 lbsx15 20lbsx15 pullups 2x6 Front squat ATG 5xbar 3x20 3x30 3x50 3x90 10x1 115 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R climbing shenannigans
1 hour ballet. Stretch, intermediate-ish adagio, amusing petit allegro. Kept tripping on the segue turn in the allegro till the end of class. :/ Improving technically overall, though. Getting ever closer to that elusive full splits. 10/7 Gymannigans stretches cable flyes from side plank 10x12 15x5 20x5 25x5 32.5x5 40x5 32.5x5 25x5 20x5 15x5 10x12 deadlift 3xbar 3x45 3x50 3x70 3x4 130 tricep pulldown 20lbsx15 25 lbsx15 35 lbsx15 45x15 35x15 25 lbsx15 20lbsx15 pullups 4x6 Front squat ATG 5xbar 3x20 3x30 3x50 3x90 3x4 115 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R bicep curls, dumbells 15lbsx15 20x5 25x5 30x5 25x5 20x5 15x15 climbing shenannigans The end. Конец.
stretches cable flyes from side plank 10x12 15x5 20x5 25x5 32.5x5 45x5 32.5x5 25x5 20x5 15x5 10x12 deadlift 3xbar 3x45 3x50 3x70 3x90 3x4 140 tricep pulldown 20lbsx15 25 lbsx15 35 lbsx15 50x15 35x15 25 lbsx15 20lbsx15 pullups 4x6 Front squat ATG 5xbar 3x20 3x30 3x50 3x90 3x4 130 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R bicep curls, dumbells slow negatives 15lbsx15 20x5 25x5 30x5 25x5 20x5 15x15 hip induction/adduction some handstand pushups climbing shenannigans cooldown stretches
10/10 modern dance, 1.5 hours. Stretch, review choreography and short forms. Intro to “inversion”-slide front foot forward, push off forward foot, touch bent leg to back of other knee en l'air. 10/12 Modern dance, 1.5 hours lots of choreography.
I'm really falling behind here! :O 10/14 gymnannigans I lost track of. Some bag work and kata 10/15 1 hour ballet stretch, adagio, mild allegro/grand allegro, choreography. Stayed after for more tour jete, stretching, etc. Moar gymnannigans on 10/17 and 10/19 10/17 1.5 hours modern dance. Forms, stretch, choreography 10/19 Partnering exercises-”trust” balances-much harder than it looks. Side and back lifts that kinda remind me of judo. It's terribly amusing when the girls try to pick me up. An hour or so gymnannigans 10/21 gymnannigans- stretches cable flyes from side plank 10x12 15x5 20x5 25x5 32.5x5 45x5 32.5x5 25x5 20x5 15x5 10x12 deadlift 3xbar 3x45 3x50 3x70 3x90 3x4 140 tricep pulldown 20lbsx15 25 lbsx15 35 lbsx15 50x15 35x15 25 lbsx15 20lbsx15 pullups 4x6 Front squat ATG 5xbar 3x20 3x30 3x50 3x90 3x4 130 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R bicep curls, dumbells slow negatives 15lbsx15 20x5 25x5 30x5 25x5 20x5 15x15 hip induction/adduction handstand pushupsx5 upward rope pullup from kneeling 75x5 90x5 underhooks pulldown w/ lat pulldown attachment 85x3 92.5x3 climbing shenannigans cooldown stretches Shuttle runs with heavy bag, 2 or 3 laps (70 lbs)
Polan may not into space, but Matvei can into training shenannigans! 10/28 stretches cable flyes from side plank 10x12 15x5 20x5 25x5 32.5x5 45x5 32.5x5 25x5 20x5 15x5 10x12 deadlift 3xbar 3x45 3x50 3x70 3x90 3x4 145 tricep pulldown 20lbsx15 25 lbsx15 35 lbsx15 50x15 35x15 25 lbsx15 20lbsx15 pullups 4x6 Front squat ATG 5xbar 3x20 3x30 3x50 3x90 3x4 145 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R bicep curls, dumbells slow negatives 15lbsx15 20x5 25x5 30x5 25x5 20x5 15x15 hip induction/adduction handstand pushupsx5 upward rope pullup from kneeling 75x5 90x5 underhooks pulldown w/ lat pulldown attachment 85x3 92.5x3 climbing shenannigans cooldown stretches 10/29 staff and ni tanbo kata. Speedbag and heavy bag. Moar shuttle runs with heavy bag. No ballet this week. Sad sad sad. :'(
1.5 hours modern dance. Mostly developing choreography for final exam performance. ATM it's a canon and trio. gymnannigans stretches cable flyes from side plank 10x12 15x5 20x5 25x5 32.5x5 45x5 55x5 45x5 32.5x5 25x5 20x5 15x5 10x12 deadlift 3xbar 3x45 3x50 3x70 3x90 3x4 145 tricep pulldown 20lbsx15 25 lbsx15 35 lbsx15 50x15 35x15 25 lbsx15 20lbsx15 pullups 4x6 Front squat ATG 5xbar 3x20 3x30 3x50 3x90 3x4 145 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R hip induction/adduction handstand pushupsx5 upward rope pullup from kneeling 75x5 90x5 underhooks pulldown w/ lat pulldown attachment 85x3 92.5x3 climbing shenannigans cooldown stretches
modern dance 1.5 hours gymnannigans- modern dance 1.5 hours gymnannigans-will flesh out details in the morning deadlift 3xbar 3x45 3x50 3x70 3x90 3x4 145 tricep pulldown 20lbsx15 25 lbsx15 35 lbsx15 50x15 35x15 25 lbsx15 20lbsx15 pullups 2x6 Front squat ATG 5xbar 3x20 3x30 3x50 3x90 3x4 145 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R hip induction/adduction handstand pushupsx5 upward rope pullup from kneeling 75x5 90x5 climbing shenannigans cooldown stretches kobudo 1.5 hours kata, basics, kumae bo. Nice to review the kumae stuff because we don't seem to spend enough time on it ever. :/
11/7 modern dance 1.5 hours gymnannigans-will flesh out details in the morning deadlift 3xbar 3x45 3x50 3x70 3x90 3x4 150 tricep pulldown 20lbsx15 25 lbsx15 35 lbsx15 50x15 35x15 25 lbsx15 20lbsx15 pullups 2x6 Front squat ATG 5xbar 3x20 3x30 3x50 3x90 3x4 145 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R hip induction/adduction handstand pushupsx5 upward rope pullup from kneeling 75x5 90x5 climbing shenannigans cooldown stretches
modern dance 1.5 hours Continuing work on choreography gymnannigans deadlift 3xbar 3x45 3x50 3x70 3x90 3x4 150 tricep pulldown 20lbsx15 25 lbsx15 35 lbsx15 50x15 35x15 25 lbsx15 20lbsx15 pullups 2x6 Front squat ATG 5xbar 3x20 3x30 3x50 3x90 3x4 145 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R hip induction/adduction handstand pushupsx5 climbing shenannigans cooldown stretches 1 hour kobudo. Helping the new guy with bo basics. Also, intro to ni tanbo shodan dai.
Sheesh, I'm really behind in this! :O Sorry, lots of long days and nights. Today-1.5 hours modern dance. stretch, warmups, a bit of running, then rehearsing for the big concert. Slooooowly getting my parts down. Kobudo- helped a lower ranking student with kumae bo. blanked on kumae bo 4 because I haven't done it in so long. :/ Also, kenshin ryu bo shodan no gurai with corrections. Adding more steps to ni tanbo shodan. looooong kata is loooong. :O gymnannigans deadlift 3xbar 3x45 3x50 3x70 3x90 10x1 150 tricep pulldown 20lbsx15 25 lbsx15 35 lbsx15 50x15 35x15 25 lbsx15 20lbsx15 pullups 2x6 Front squat ATG 5xbar 3x20 3x30 3x50 3x90 10x1 145 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R hip induction/adduction handstand pushupsx5 climbing shenannigans cooldown stretches