Exercise Journal: 21-22.04.2015

EXERCISE:

21.04.2015

Gymnastics: 2 hr 15 min
– Floor work: sprints, rolls, extensions, cartwheels, round offs, splits, bridge
– Double mini: jumps, front flips!
– Tumble track: jumps, front handsprings!, back handsprings!
– Handstand Press Practice: parallel bar pike presses, assisted handstand presses, balance beam negative handstand presses
– Push Ups: 20 in 20 secs
– V-Ups: 18 in 20 secs
– Pancake stretch, Groin Stretch, Middle Stretch

What a great day! Probably the Most Unexceptional in a long time. My cartwheels, roundoffs, front flips, and handsprings all really improved so much today! And I learned how to do negatives and maintained my pancake!! So happy, but so sweaty.

Straddle Practice:
– Wall Straddle: 10 mins w/ ankle weights

I at least got to the same level as I did last time.

22.04.2015

GMB Parallettes: Intermediate Phase 1 Day 1
8 – 12 reps, 3 -5s holds (3-5 reps), 3 – 5 sets, 60s rest
• Warm-Up Routine: Elbow Drives (behind the back), Rotator Cuff Hitchhikers, Elbow Circles, Wrist Circles, Cat Stretches
• Plank Push-Ups: 3×8
• Plank Jump to Dip: 3×8
• Battle Rams (from knees – v. 1 or 2): 3×12
• Tuck Hold: 3×5
• Mt. Climber Holds: 3×12
• Cool-Down Flow: Arm Lounge (bent arm, straight arm), Arm Thread, Wrist Lock, Floor Half Crucifix, Cobra

I managed to do it in 40 minutes warm up to cool down. 🙂 The plank jumps to dip obviously took the longest.

Handstand Press Practice:
– Front dumbbell raise: 5×3, 1×5 @30lb
– Parallel bar swing presses: 3×5
– Tuck handstands: 3×5
– Negative Handstand Presses: 3×5
– Ab wheel: 2×5

About 40-45 minutes. The front raise itself takes over 10 minutes bc it requires recovery time. The negatives also work my stability. I did okay. Got a couple good ones in there.

Straddle Practice:
– Middle Split: 10 minutes video
– Pancake: 15 mins w/ stick
– Butterfly Stretch: 5 mins
– Wall Straddle: 10 mins w/ ankle weights

Seeing some difference in my middle split probably because of my pancake. I think my lower back is getting a little lower in my pancake. It helps to look forward instead of down. Will wall straddle tonight.

Ashtanga Yoga: 50 min
– Surya Namaskara A – Sun Salutation A
– Surya Namaskara B – Sun Salutation B
– Standing poses
– Primary Series (stopped at Navasana)
– Finishing Sequence

I did a shortened version, skipping a couple of poses. My lotus felt especially good today. As did my Utthita Parshvasahita, which was a bit easier this time. Navasana is progressing slowly. My legs are almost straight. I’m pretty sure pancaking before hand helped me get warm, and working out before that as well. Time to eat!!

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1 Comment

Filed under bodyweight, exercise, gymnastics, pole, pullups, pushups, running, workout, yoga

One response to “Exercise Journal: 21-22.04.2015

  1. Pingback: Exercise Progression | Exercise.Food.Poo.

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