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Wednesday, 30 April 2014

New weekly work out routine take two


April 21th - Monday - Light routine

- intuflow intermediate
- Clubbells 5 sets of the following with 10lb Clubs
  20 x Mills
  10 x flat foot squats
  10 x Snatch
  10 x slow side kick leg extensions (to open hips)
  10 x flag press
  15 x elevated ankle press
  30 second break

April 22nd - Tuesday - Medium Routine 
- intuflow intermediate
- Shaolin Kung Fu
  This was a very intense session so bailed on peak workout tomorrow
  as i can hardly walk.

April 23rd - Wednesday - Rest
- Intuflow Intermediate

April 24th - Thursday - Rest 
- Intuflow Intermediate

April 25th - Friday - Rest 
- Intuflow intermediate.

April 26th - Saturday - Rest 
- was too busy to even get intflow done

April 27th Sunday - Rest 
- was still to busy and recovering from 20 hour work day on saturday.


NOTES. 
This week kind of didnt go to plan. To many interruptions with long work days, and heavier than normal
Shaolin workouts.
Next week Ill be out and about the city all week so ill attempt to do as much Shaolin Training as possible as ill be in the area. Will see how that  pans out.. Trying to fit in work outs around work and other engagements is a challenge but not impossible.

Sunday, 20 April 2014

New weekly work out routine take one.


This is a new routine based on the new knowledge I have from the study of CST.
a 3 day on 3-4 day off weekly routine and smarter workouts as opposed to quantity.
Ive tried to work it in so the Shaolin training days are on the peak days to optimise my energy.
See how it goes.
For more info on CST and clubbells check out the RMAX website.

Week one.

Day 1 - April 6th - Sunday -  Light Routine
- Intuflow Intermediate
- ICS Mills - 4 sets x 15 - 10lb Clubbells
- 2 handed front snatch 4 sets x 12 - 10lb Clubbells
- 2 Handed Flag Press - 4 sets x 12 - 10lb Clubbells

Notes:
Mills were easy
Snatches a bit harder than i thought they would be
Flag press was intense. Definitely have weakness in back and core.
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Day 2 - April 7th - Monday - Medium Routine
- Intuflow Intermediate
- ICS Mills - 4 Sets x 8 - 15lb Clubbells
- 2 handed torch snatch 4 sets x 8 - 15lb Clubbells
- Side Torch snatch 4 sets x 8 each side 15lb Clubbells

Notes:
15lb much harder
mills just got through weakness mostly around elbows
torch snatch major weakness in wrists, could not get past 5 each set without loosing form
Side torch press got through fine could feel in middle back.
-------

Day 3 - April 8th - Tuesday - Peak Routine
Intuflow Intermediate
Shaolin Kung Fu - 1 hour

Day 4 - April 9th - Wednesday - Rest
Intuflow Intermediate

Day 5 - April 10th - Thursday - Rest
Intuflow Intermediate

Day 6 - April 11th - Friday - Rest 
Intuflow Intermediate

Day 7 - April 12th - Saturday - Rest 
Intuflow Intermediate

Week two.

Day 1 - April 13th - Sunday -  Light Routine
- Intuflow Intermediate
- ICS Mills - 4 sets x 20 - 10lb Clubbells
   - 4 sets x 10 flat foot squats
   - 30 seconds between sets.
- 2 handed front snatch 4 sets x 12 - 10lb Clubbells
   - 30 seconds between sets.
- 2 Handed Flag Press - 4 sets x 13 - 10lb Clubbells
  - 2 sets x 10 slow side kick (opening hip flexor )
- 2 sets Prasara yoga Forest Flow. (working on hips )

NOTES: this is a good light workout for my current condition.

Day 2 - April 14th - Monday - Medium Routine
- Intuflow Intermediate
5 sets of the following chain
- ICS Mills  x 9 - 15lb Clubbells
- 2 handed side clean to back x 9 - 15lb Clubbells
- Parry Cast x 9 each side - 15lb Clubbells
- Reverse Parry Cast x 9 each side - 15lb Clubbells
followed by 1 set (as a test)
- ICS Mills  x 9 - 15lb Clubbells
- 2 handed side clean to back x 9 - 25lb Clubbells
- two handed Parry Cast x 9 each side - 25lb Clubbells

NOTES: 15lb clubs are feeling lighter already,. its amazing how much stronger i am after one week.
25lb is still a bit much though.

Day3 - April 15th - Tuesday - Peak Routine 
- Intuflow Intermediate
- Shaolin Kung Fu Training

NOTES:- wasn't great tonight, my stomach isnt dealing with supplement protein
so going to just focus on real food, which is better anyhow.
I also inhaled a bug at the start so that put me off all night. lol

Day4 - April 16th Wednesday rest
- Intuflow Intermediate

Day 5 - April 17th - Thursday - rest / light
- Intuflow Intermediate
- Shaolin Kung fu (light Sword Training)

NOTES: I knew Thursdays are generally lighter for training as not many people show up.
there was only 2 of us so we started using The Broadsword which was fun.

Day 6 - April 18th - Friday - Rest
- rest

Day 7 - April 19th - Saturday - Rest. 
- rest

April 20th - Sunday - Rest ready for new routine
____________________________________________
|  NOTES:
| 2 weeks of this and it isnt working so well.. Im gaining a heap of strength however I think im going too hard  on the medium days which is effecting the Peak shaolin days. Im also still dealing with a high ankle sprain. it  was a very light injury . however it needs another 2 weeks to heal. Focusing on core strength and technique  for clubbells and Kung fu while I heal my leg.
 Changing it up next week so Tuesday will be the medium day for shaolin, then a peak Strength day on  Wednesday. then a light Shaolin day on Thursday. Friday Saturday Sunday rest.

 Overall the 3 days on 3-4 days off works just needs to be adjusted to work with kung fu training.  which is t  the priority.