:happy: for the frogstand! I definitely recommend sticking with it for a few weeks before progressing to the advanced version.
Done those in yoga classes sometimes. They are especially challenging when one is dripping with sweat and wearing shorts and short sleeves.
Because I actually know (most of) the names of the exercises we did at Hojo Undo training for once, I will post what we did. All weighted exercises were done with kettlebells. -- 13/10/2011 -- Tire Flips x8 Battling Ropes 60s Chi Ishi 60s - Did what the guy in the video does at around 0:20 Alternating Lunges x16 @12kg Around the World + Squat x24 @12kg Tire Flips x8 Battling Ropes 60s Chi Ishi 60s - Did what the guy in the video does at around 0:20 Alternating Lunges 16x @12kg Around the World + Squat x18 @16kg I really wanted to try some deadlifting, so I did after the session had ended. Result are not too bad in my opinion. Deadlift 1x24kg, 1x32kg, 1x40kg Sumo Deadlift 1x56kg, 1x64kg, 1x72kg - Had to use two KBs per hand, and used a slightly wider stance to get them all together between my feet. [ame="http://www.youtube.com/watch?v=tsOIla6j1pM"]Club Swings[/ame]
-- 16/10/2011 -- Chin-ups - reps: 1, 2, 3, 4 Set A (2x) Squats 20s - reps: 18, 14 Jump Squats 20s - reps: 13, 9 Iso Squat Hold 20s Chin-ups - reps: 1, 2, 3, 4 Single-leg Deadlift 2x10 @6kg Frogstand 2x30s Tuck Front Lever 2x30s Tuck L-sit 4x15s Chin-ups 5x2 Push-ups 5x5 DB Shoulder Press x10 @12kg, x8 @14kg, x6 @16kg Renegade Rows 3x5 @8kg - each side - Squat complex (Set A) is tough with no rest, but I do enjoy it. - I find it hard (close to impossible) to get more volume on the chin-ups. - Push-ups are also feeling a bit weak, don't really feel like doing them. Maybe try something else for a while?
Nekoashi: I like the 'swingy' exercises you see with Indian clubs and clubbells more than the 'standard' chi ishi exercises. Chi ishi was a bit light, but the other exercises compensated for that. -- 17/10/2011 -- Frogstand 2x30s Gripper 3x10 - alternating, heavy grip #150
I read somewhere that the chishi came from the indian club. Found this website on how to make your own Indian Club for $13: http://www.unbridledmartialarts.com/2011/05/strength-training-combat-conditioning-equipment/
Nekoashi: Might go have a look in the local toy store when I have some time. -- 18/10/2011 -- Chin-ups 3x4 Set A (2x) Squats 20s - reps: 20, 14 Jumps Squats 20s - reps: 13, 11 Iso Squat Holds 20s Single-leg Deadlift 2x10 @6kg Frogstand 2x30s Tuck Front Lever 2x30s Tuck L-Sit 4x15s Incline DB Bench Press 2x15 @12kg, 2x10 @16kg DB Shoulder Press 3x5 @16kg Plank 5x20s Chin-ups 3x4 - Yay! First time I got 20 squats in 20 seconds. - Tried bench press instead of push-ups, but did not like it in my current routine. Will probably try weighted push-ups next time and decide after that. - Will stick with the Plank as my core exercise.
Was thinking the same thing. Probably would prefer to score an old-time set off of craigslist or something. I made a chishi out of an axe handle and barbell plate. It is unwieldy for some exercises and I would like a thinner set of Indian clubs. By the way, what's the deal with "plank"? Is this a type of isometric core exercise?
Nekoashi: I have chishi at home made from (part of) a broom handle and concrete (in a dr Pepper bottle ). It is quite thin, but too light for some exercises. Here a video of a basic plank, you could also use straight arms. [ame="http://www.youtube.com/watch?v=pSHjTRCQxIw"]Plank[/ame]
Hojo undo training, with kettlebells this time. We went through all/most of the 'basic' exercises. -- 20/10/2011 -- One-arm KB Swings x15 @16kg KB Clean x10 @12kg KB Shoulder Press x10 @12kg KB Push Press x10 @12kg, x10 @16kg - 2nd set was with dropping/dipping under the weight (don't know how to explain) KB Clean & Press x10 @12kg - strict press KB Clean & Press x10 @12kg, x10 @16kg - same as kb push press Two-arm KB Swing @16kg - reps: 10, 20, 15, 10, 5, 3 Two-arm KB Swing x25 @20kg
-- 23/10/2011 -- Squats 2x20, 3x10 @10kg Jump squats 3x10 Single-leg deadlift 2x10 @6kg Frogstand 2x35s Tuck front lever 2x35s Tuck l-sit 4x15s Chin-ups 3x5 Push-ups, feet raised 3x5 Push-ups 3x5 Set A (3x) DB shoulder press @14kg - reps: 8, 7, 5 DB row @14kg - reps: 14, 12, 10 Rest 30s Plank 5x20s - Started using my push-up stands again. - Wanted to do a little more volume on the squats, but at a slower pace. Not as challenging as the complex. - Gymnastic exercises all felt great, yay! - Should have increased time on the plank, 5x20s is a bit on the easy side. Small announcement: I will be away from tuesday (25/10) till about monday (31/10). Will probably do some frogstands in that time (can't resist those ), but no full workouts. Goals: November is getting close, and that means we are slowly moving towards the end of 2011. So I was thinking about setting myself some goals to reach before 2012. - Squat complex (set a): all 3 sets, with no rest. Squats 15 reps per round and jump squats 10 reps per round. - Frogstand: 2 sets of 45 seconds. - Tuck front lever: 2 set of 45 seconds. - L-sit: 3 sets of 25 seconds These are a few goals I could think of. Too hard, or too easy? anything I could/should add?
I'm back (a bit earlier) and haven't done any exercises from the 25th up till today. -- 30/10/2011 -- Frogstand 1x75s Tuck front lever 1x55s Chin-ups 2x5 Push-ups, feet raised 3x5
5 days off is nothing. I have barely worked anything but karate for two weeks. Done a lot of intense karate work, but not much of anything else.
-- 1/11/2011 -- Set A (3x) Squats 20s - reps: 16, 11, 16 Jump squats 20s - reps: 11, 7, 10 Iso squat holds 20s Rest 60s - only between 2nd and 3rd set Single-leg deadlift 2x10 @6kg Frogstand 2x35s Tuck front lever 2x35s Tuck l-sit 4x15s Chin-ups 2x2 - dead-hang, slow Push-ups, feet raised 3x5 Chin-ups 2x2 - dead-hang, slow Push-ups 3x5 Set B (3x) Db shoulder press @14kg - reps: 8, 7, 6 Db row @14kg - reps: 14, 13, 11 Rest 30s Plank 3x25s Gripper 2x10 - alternating, heavy grip #150 - Set A: Started out slow, so a few less reps on the first set and my legs failed me on the 2nd set.
Was a bit short on time and energy, so workout was a little shorter. -- 5/11/2011 -- Set A (3x) Squats 20s - reps: 18, 14, 15 Jump squats 20s - reps: 11, 9, 11 Iso squat holds 20s Rest 60s - only between 2nd and 3rd set Single-leg deadlift 2x10 @8kg Frogstand 2x35s Tuck front lever 2x35s Tuck l-sit 4x15s Set B (3x) Chin-ups x1 - dead-hang, slow Push-ups, feet raised x5 Chin-ups x1 - dead-hang, slow Push-ups x5 Rest 30s Plank 3x30s Gripper 2x10 - alternating, heavy grip #150
-- 6/11/2011 -- Set A (3x) Push-ups x5 Jump Squats x5 Chin-ups x2 - dead-hang Planche lean 20s Rest 30s Set B (3x) Frogstand 20s Plank 20s Lunges x10 Rest 30s
Not a full workout today. Yesterday's karate session was fairly intense and I might actually be catching a cold. -- 8/11/2011 -- Set A (2x) Squats x10 @10kg Lunges x10 @10kg - alternating Single-leg DL x5 @10kg - each side Rest 30s Set B (2x) Frogstand 40s Planche lean 20s Rest 30s Set C (5x) Chin-ups x1 - dead-hang Push-ups, feet raised x5 Pull-ups x1 - dead-hang Rest 30s Db push press x10 @12kg, x8 @14kg, x6 @16kg, 3x4 @18kg Plank 3x30s Gripper 2x10 - alternating, heavy grip #150 - Also tried to close my #200 gripper, but that one is still too tough for me.