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Author Topic: World domination: Simplicity is the ultimate sophistication  (Read 223446 times)
Glen Danbury
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« Reply #2070 on: November 27, 2017, 09:40:12 PM »

Warm up butterfly hip flows and arm bars, goblet squats, overhead tricep bar stretch, weist extension stretches

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

Cleans
60kgx 5,5,5,5,5

Bench pistols x 15/15,10/10,10/10
Cossack/archer squats x 15/15,15/15,15/15
Rear foot elevated Split squats x 15/15,15/15,
Bodyweight squats x 40,40,
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Glen Danbury
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« Reply #2071 on: November 29, 2017, 06:30:40 PM »

Yesterday

Club swings -

Frog hops into tucked handstands x 6

L sit ring pull ups x5,5,5

Frog stands x 10, 10, 10 seconds

Pseudo planche push ups x 10,10,6

Planche lean x 20,20,30 seconds

Supermans x 15,15,17

Struggled with the frog stands - balance was off

Today

Warm up butterfly hip flows and arm bars, goblet squats, overhead tricep bar stretch, wrist extension stretches

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

Cleans
60kgx 5,5,5,5,5

Assisted pistol squats x 4/4,5/5,5/5

Bench pistols x 10/10,10/10,10/10

Rear foot elevated Split squats x 10/10,10/10,

Bodyweight squats x 30,30,30

Muscle memory is kicking in as legs feel like their blowing up - not great for planche stuff Smiley
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Glen Danbury
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« Reply #2072 on: November 30, 2017, 06:17:50 PM »

Today

Club swings -

Frog hops into tucked handstands x 6

Frog stands x 20, 5,5, 10 seconds

Pseudo planche push ups x 11,10,8

Planche lean x 25,25,30 seconds

Supermans x 15,16,20

Tucked front lever hold x 30,30 seconds

Couldn't get the balance right on frog/crow stands. Feel I need my knees further up my arms to get the lean correct but think I pack the straight arm strength for this
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Glen Danbury
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« Reply #2073 on: December 01, 2017, 10:16:56 PM »

Warm up butterfly hip flows and arm bars, goblet squats, overhead tricep bar stretch, wrist extension stretches

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

Cleans
60kgx 5,5,5,5,5

Assisted pistol squats x 4/4,5/5,5/5

Bench pistols x 12/12,12/12,

Air squats x 50

Finding assisted squats tricky - ended up going to much on the ball of the foot. Might be flexibility but feel I don't I do it on bench pistols as much
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Glen Danbury
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« Reply #2074 on: December 04, 2017, 10:19:03 PM »

Busy day. Up at 4.30am and not home until 8.30pmso training got trimmed a little.

Warm up butterfly hip flows and arm bars, goblet squats, overhead tricep bar stretch, wrist extension stretches

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

Cleans
70kgx 5,5,5,5,5

Weighted calf stretch

Assisted pistol squats x 6/6,6/6,6/6

Air squats x 50

Cleans done in 8 minutes 54 seconds. Going to up it to doing it every third minute before pushing it up to 80kg next week. Cleanest and most technically good reps done with weight. Could do with extending a bit more

Find the bar held for assisted pistols might be whats putting off my form. Half the reps were done as full pistols and were almost better reps. Find have to drive elevated leg out hard to push hips back which keeps heel down
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Glen Danbury
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« Reply #2075 on: December 05, 2017, 06:54:49 PM »

Today

Club swings -

Frog hops into tucked handstands x 6

Frog stands x 10, 20, 10 seconds

Pseudo planche push ups x 12,11,10

Planche lean x 30,30,30 seconds

Supermans x 15,16,20

Tucked front lever raises x 10,7

Balance is killing me on frog stands Smiley
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Glen Danbury
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« Reply #2076 on: December 06, 2017, 08:01:08 PM »

Today

Warm up butterfly hip flows and arm bars, goblet squats, overhead tricep bar stretch, wrist extension stretches

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

Cleans
70kgx 5,5,5,5,5

Weighted calf stretch

Assisted pistol squats x 6/6,6/6

Air squats x 50,50

Technique didnt feel as crisp as monday but still the key points im focused on were good namely
*staying over the bar
*not pulling with the arms
*final drive with heels firmly on the ground.

Just feel extension isnt 100% andpulling under is still hit and miss. Those times I dont i notice I dont recieve in the best position
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Glen Danbury
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« Reply #2077 on: December 07, 2017, 09:16:38 PM »

Club swings -

Frog hops into tucked handstands x 6

Frog stands x 10, 20, 10 seconds

Pseudo planche push ups x 12,11,11

Planche lean x 30

Bent arm crow pose - 20 seconds

Trimmed session as it was sons first bithday and had a busy schedule. Crow pose was to see if it was balance or straight arm strength hampering my frog pose and think its just lack of shoulder strength
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Glen Danbury
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« Reply #2078 on: December 08, 2017, 09:30:26 PM »

Late session.
Warm up butterfly hip flows and arm bars, goblet squats, overhead tricep bar stretch, wrist extension stretches

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

Cleans
70kgx 5,5,5,5,5

Assisted pistol squats x 7/7,7/7,6/6

Air squats x 50,50.

Felt clumsy on cleans. Feet were slow and second pull wasnt right
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Glen Danbury
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« Reply #2079 on: December 11, 2017, 07:44:06 PM »

Today

Warm up butterfly hip flows and arm bars, goblet squats, overhead tricep bar stretch, wrist extension stretches

Rack position carries L+R
20kg x 20 metres
32kg x 20 metres

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

Cleans - every third minute on the minute
80kgx 5,5,5,5,5 - 13:02 minutes

Overhead lockout carries L +R
20kg x 20 metres

80kg is no weight PB but definitely a technical PB at this weight. Stayed over bar, arms remained straight and caught nice and deep
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Glen Danbury
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« Reply #2080 on: December 12, 2017, 04:02:31 PM »

The last three months I have caught so many virus type illnesses - again today, sure my kids are just carriers for tons of bugs! Cut the session shorter as dont want to be pushing too hard of run down.

Club swings + Commando rocking as warm ups

Frog stands x 15,10,10 seconds

Planche push ups x 13,12

L sit ring pull ups x 6,6

Have a fan of the club swings with my three year old daughter who takes them and tries to copy after I have finished - very sweet but lethal with one year old crawling around
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Glen Danbury
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« Reply #2081 on: December 13, 2017, 09:23:33 PM »

Today

Warm up butterfly hip flows and arm bars, goblet squats, overhead tricep bar stretch, wrist extension stretches

Commando rocking

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

Hang clean +clean
40kg x 1+1
50kg x 1+1
70kg x 1+1
80kg x 1+3,1+3,1+3,1+3,1+3+5 front squats

Assisted pistols x 7/7

Air squats x 60

Full of snot and almost wasnt hoing to train. Glad I did, doing the single hang clean before cleans made them harder but at the same time snappier and felt I hit the power position better.

Cut the rest of the session shorter. Could see what was happening withmy hips on assisted pistols - trying to keep other leg off the ground I was twisting. Moved my assistance (pole) behind me to sit back more which helped but could see ankle flexibility is still a limiting factor
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Glen Danbury
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« Reply #2082 on: December 15, 2017, 10:42:54 PM »

Didnt do planche work yesterday as felt rough. Today felt a smidge better so just done the minimum

Today

Warm up butterfly hip flows and arm bars, goblet squats, overhead tricep bar stretch, wrist extension stretches

Commando rocking

Clean learning complex x 5 each position (first pull, front squat, floor to triple extension, hang clean)

clean every third minute on the minute
40kg x 2
50kg x 2
70kg x 2
80kg x 5,5,5,5,5


Took until third set to feel right and clicking correctly on cleans. Drop a little volume and move the weights continually up next week. Five sets of three for next four weeks
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