A Bruiser, a noob, a lawnmower, a cartwheel, parallettes, and a 4 corner squat

[Coach Simon]

My next THP:

Pulling, swinging, lowering, and pushing with the Bruiser.
Break noobs.
Lawnmower on on ring.
Four corner one legged squats.
Continue playing with cartwheels.
Develop parallette skills.



Main Challenge A :

Side clean to squat using the Bruiser,
Break noobs,
Lawnmower pulls,
One legged squat, forward, then rear, 20 lb Clubbell,
Cartwheels,
Straddle “L” on parallettes from feet on ground and return,



Main Challenge B:

Squat press using the Bruiser
Break noobs,
Lawnmower Pulls,
One legged squats, side and crossover, 20 lb Clubbell,
Cartwheels,
Front Plank on parallettes,

Main Challenge C:

Side Clean and Squat Press,
Break Noobs,
Lawnmower Pulls,
Four Corner Squat,
Cartwheels,
Straddle “L” to Front Plank on the parallettes,


Lot's of kicking , punching, trotting, and kinetic chaining, too.

Daily mobility drills to get rid of the junk.

Undulate the intensity and the volume to reflect a relative Medium, Heavy, No, Low, 4 x 7 pattern.


Review Prasara Classic Kinetic Chains often, focus on shaving away tension. (Thanks Joe for the great detailed instructional dvd. You are awesome brother.)

That’s the plan.:)

[SmprFidels]

Hey Mitch, I am curious if this is what you mean by "break noob"?

http://www.youtube.com/watch?v=Oc0vUoI_KUk

What is lawnmower on ring?

Thanks,
Matt

[Coach Simon]

Hey Mitch, I am curious if this is what you mean by "break noob"?

http://www.youtube.com/watch?v=Oc0vUoI_KUk


Yes, that's it! That is the exact video clip I first saw it, and then one I learned from.:)



What is lawnmower on ring?


I first saw Coach do it, then I watched Adam do it here at approximately 1 minute 30 seconds into clip:

http://www.youtube.com/watch?v=AHcobKiB1Zw



Thanks,
Matt
You are very welcome:)

[Coach Simon]

Day 1 of 28, Medium Intensity, Saturday, March 10, 2007

Joint Mobility, 10 minutes

Main Challenge A : 5 circuits, 3 minute rest periods between each circuit.

Side clean to squat using the Bruiser, 5, 5, 5, 5, 5 (each side)
Break noobs, 2, 2, 2, 2, 3 (each side)
Lawnmower pulls, 1, 1, 1, 1, 1 (each side)
One legged squat, forward, then rear, 20 lb Clubbell®, 1, 1, 1, 1, 1 (each side)
Cartwheels, 2, 2, 2, 2, 2 (each side)
Straddle “L” on parallettes from feet on ground and return, 1, 1, 1, 1, 1


General Movment Practice:

Joint Mobility, stance specific, 10 minutes
DAROM, (dynamic active range of motion), 20 each
Kicking drills, 5 x 10 each: front, side, roundhouse, crescent, hook, back,
Kicking Drills with red tubing, 3 x 10 each

Compensations:
Flock of Pigeons, 2x
Seal Walk, 20x

Comments:
Feeling good, feeling strong.

[Coach Simon]

Hey Tom,
I love the parallettes, I always wanted to be able to do movements like I am doing now, I just never had the tools or the expertise. It is awesome to know that both are available and attainable for me now.:D

Day 2 of 28, High Intensity, Sunday, March 11, 2007

Joint Mobility, stance specific, bilateral, 10 minutes

Main Challenge B: 5 circuits with 3 minute rest periods between circuitss

Squat press using the Bruiser, 5,5,5,5,5 (each side)
Break noobs, 2,3,3,3,3 (each side)
Lawnmower Pulls, 1, 1, 1, 1, 1 (each side)
One legged squats, side and crossover (lightly touching heel or toes), 20 lb Clubbell, 1, 1, 1, 1, 1 (each side)
Cartwheels, 3, 3, 3, 3, 3 (each side)
Front Plank on parallettes, 3, 4, 4, 4, 4


RPT = 9
RPE = 7-9
RPD = 2-3

Joint Mobility/DAROM: - 20 minutes
cardinals, circles, infinities, etc, movement, 10 reps each

Resistive kicking with 9 foot red tubing, 3 x 10 reps
Front, round, side, back and hook

[Coach Simon]

Day 3 of 28, No Intensity, Monday, March 12, 2007

Intu-Flow®, 60 minutes
Circles, Infinities, Cloverleafs, Vibrations, 4CBD, Trinity squats, quad presses, spinal rocks, DAROM hips, chair rom exercises

RPT = 8
RPE = 3
RPD = 3
RPV = 3


Comments:
I was slightly fatigued when I started, but I feel grrrreat now!

[Coach Wilson]

Mitch-

It looks awesome! Keep it up!

Always,

Joseph

[Coach Simon]

Mitch-

It looks awesome! Keep it up!

Always,

Joseph

Joseph-

Thank you for the inspiration my friend:)


Day 4 of 28, Low Intensity (RPE = 3-5), Tuesday, March 13, 2007

AM
Joint Mobility, stance specific, bilateral, 10 minutes

Warmup:
3 Three minute rounds of FF drills + Bujinkan II footwork drills
Active/Passive rest periods:
After Round 1 – 20 Breathing Squats, 20 Quad Presses, 20 Bent Knee Spinal Rocks, rest until recovered
After Round 2 – 15 Jumping Squats, 15 Jumping Quad Presses, 15 Plough Spinal Rocks, rest until recovered
After Round 3 – 10 Knee Towards Chest Jumping Squats, 10 Clapping Jumping Quad. Presses, 10 Collapsing Spinal Rocks, rest until recovered.

Main focus:
Forest, 2x
Spider Monkey, 2x

DAROM, 10x each
FOM chair exercises, 10 each

Comments:
My kicks are starting to look like kicks again, not very high yet, but above the knees:embarassed:

I have lots and lots of tension in my hips still.
My transitions to and from the ground are still very shaky and clumsy (RPT = 4)
My 4CBD looks like an 8 but feels like a 5.

I can almost do side crow. I will have it by the end of this THP.
My threading bridge needs lots of work, but I can muscle through it now.

The Forest and Spider Monkey are weak areas for me; it's time to venture into the uncomfortable once again.

PM
Yardwork, 2 hours 30 minutes, RPT = 8, RPD = 3, RPE = 5

[Coach Simon]

Day 4b of 28, Low Intensity (RPE = 3-5), Wednesday, March 14, 2007

I woke up Wednesday morning feeling lethargic, and kind of achy. At first I wanted to blame it on the two and a half hours of yardwork I did yesterday. But,then I experienced a series of sugar flashbacks:
Flashback to Bri bringing me doughnuts yesterday morning. I ate three glazed doughnuts after breakfast while doing yardwork.
Flashback to a patient bringing me a bag of the second best homemade chocolate chip cookies in the world yesterday afternoon. I scarfed quite a few throughout the afternoon and evening.
Flashback to absentmindedly muching from an open bag of gummy lifesavers brought into work for everyone by someone else.
Flashback to the two large vodka and cranberry juice drinks that I had after work.
Flashback to enjoying a scoop of ice cream for dessert after dinner.

I think I had tuna and some real food in there somewhere, but I don't recall:embarassed:

No wonder my body hurts, I haven't had that much sugar in a while and I rarely drink alcohol; my body genuinely ached liked I haven't experienced recently. Yuck.

Joint Mobility, 30 minutes
RPT = 8
RPE = 3-5 (:eek: )
RPD = 3

Comments:
Yuck again.

[Coach Simon]

Day 5 of 28, Medium Intensity (RPE = 5-7), Thursday, March 15, 2007

AM
Joint Mobility, stance specific, bilateral, 10 minutes

Warmup:
3 Three minute rounds of FF drills + Bujinkan II footwork drills
Active/Passive rest periods:
After Round 1 – 20 Breathing Squats, 20 Quad Presses, 20 Bent Knee Spinal Rocks, rest until recovered
After Round 2 – 15 Jumping Squats, 15 Jumping Quad Presses, 15 Plough Spinal Rocks, rest until recovered
After Round 3 – 10 Knee Towards Chest Jumping Squats, 10 Clapping Jumping Quad. Presses, 10 Collapsing Spinal Rocks, rest until recovered.

Main Challenge A : 5 circuits, 2 minute rest periods between each circuit.

Side clean to squat using the Bruiser, 5, 5, 5, 5, 5 (each side)
Break noobs, 3, 3, 3, 3, 3 (each side)
Ring Push-up then one arm open to the sky, 2, 2, 2, 2, 2 (each side)
One legged squat, forward, then rear, 20 lb Clubbell®, 1, 1, 1, 1, 1 (each side), my ROM is still limited to 60 %, but better than last time
Cartwheels, 3, 3, 3, 3, 3 (each side)
Straddle “L” on parallettes from feet on ground and return, 3, 3, 3, 3, 3

Compensation:
Seal walk, 3 x 10


20 minutes later:
DAROM, 3 x 10
ROM chair exercises, 3 x 10

Comments:
I feel much better today. I will keep my sugar down, and my water up. My left knee started hurting pretty bad yesterday. I found two trigger points in my left tensor fascia latae, and one in my IT band. I worked them out and my knee pain disappeared. No pain this morning.

Today's practice session felt, relatively, much easier than yesterday's.

I know that I must start blogging my diet, and that I will benefit tremendously from it. Why do I resist? Hmmmm.

[Coach Simon]

Day 6 of 28, High Intensity, Friday, March 16, 2007

Joint Mobility/Warm-up: 10 reps each
Cervical rotations, translations, protrusions/retractions, flexion/extensions, lateral flexions with axial traction, circles, rotation/translations
Arm Screws
Shoulder blade circles
Thoracic tranlations and circles
Lumbar Circles, small and large (into squats)
Hip figure eights, front high, front low, side, bottom, back

Trinity squats, 25x
Quad Presses, front, back, left side, right side, left forward and backward oblique, right forward and backward oblique, 5 reps each direction = 40 reps
Spinal Rocks, 25x

Main Challenge B:
5 circuits with 2 minute rest periods between circuits

Squat press using the Bruiser, 5,5,5,5,5 (each side)

RPT = 8
RPE = 8
RPD = 1

Comments:
This exercise kinda makes me feel like beating my chest a few times and growling when I finish, aarrrghhh.

Break noobs, 2,3,3,4,3 (each side)

RPT = 8
RPE = 6
RPD = 1

Comments:
I am getting a little lighter on my hands and feet. I find that the lighter I touch the ground the less energy it takes to lift off again, and I can go faster. I am almost looking like I can noob.:)

Lawnmower Pulls, 1, 1, 1, 1, 1 (each side)

RPT = 9
RPE = 9
RPD = 3

Comments:
I find that if I let the ring drift away from my body I can't do the motion. The 7 components are key here, especially spinal alignment, core activation, shoulder pack, elbow lock (on top?), wrist confirmation, leg drive and hip thrust. :D

One legged squats, side and crossover (lightly touching heel or toes as a training wheel), 20 lb Clubbell®®, 1, 1, 1, 1, 1 (each side)

RPT = 6
RPE = 5
RPD = 3

Comments:
I didn't touch my toes on the crossover the last two reps. the side squat I did use my training wheel.

Cartwheels, 4, 4, 4, 4, 4 (each side)
RPT = 8
RPE = 7
RPD = 2
RPV = 6

Comments:
Yeeehaww! When's the last time you said yeeehaww?


Front Plank on parallettes (1-2 second isometric hold), 3, 4, 4, 4, 4

RPT = 8
RPE = 9
RPD = 2

Comments:
I added an isometric hold to the fully extended position. My goal will be 6 second isometric holds. Not as easy as it sounds.:embarassed:


Additional focus:
Resistive kicking stimulation with 9 foot red tubing, 3 x 10 reps
front, round, side, back, hook. I am using to ankle cuffs with red (super easy) tubing on both ankles at the same time. I am not really simulating the kicks as much as greasing the groove.

[Coach Simon]

Day 7 of 28, No Intensity (RPE = 1-3), Saturday, March 17, 2007

Joint Mobility/Warm-up: 10 reps each
Cervical rotations, translations, protrusions/retractions, flexion/extensions, lateral flexions with axial traction, circles, rotation/translations
Arm Screws
Shoulder blade circles
Shoulder circles and infinities
Elbow circles and Infinities
Wrist circles
Finger ice cream cones and OK signs
Thoracic tranlations and circles
Lumbar Circles, small and large (into squats)
Hip figure eights, front high, front low, side, bottom, back
Vibrations
Trinity Squats
Quad Presses
Spinal Rocks
Shoulder rolls
Freedom of Movement DAROM


Comments:
I feel great!

[Coach Simon]

Day 8 of 28, Low Intensity (RPE = 3-5), Sunday, March 18, 2007

AM
Joint Mobility/Warm-up: 10 reps each
Cervical rotations, translations, protrusions/retractions, flexion/extensions, lateral flexions with axial traction, circles, rotation/translations
Arm Screws
Shoulder blade circles
Shoulder circles and infinities
Elbow circles and Infinities
Wrist circles
Finger ice cream cones and OK signs
Thoracic tranlations and circles
Lumbar Circles, small and large (into squats)
Hip figure eights, front high, front low, side, bottom, back
Vibrations
Trinity Squats
Quad Presses
Spinal Rocks
Shoulder rolls
Freedom of Movement DAROM

Main focus:
Forest, 3x, RPT = 4-5 on ground transitions and 7-8 on 4CBD
Spider Monkey, 3x, RPT = 5 on transition to threading bridges, 4-5 on side crow, and a 7-8 on the rest:embarassed:

DAROM, 10x each
FOM chair exercises, 10 each

Comments:
I had to do quite a bit a yardwork, but I kept my RPE at a 5 or below. I performed more joint mobility and DAROM after, and I feel pretty good.

[Coach Simon]

Day 9 of 28, Medium Intensity (RPE = 5-7), Monday, March 19, 2007

AM
Joint Mobility, stance specific, bilateral, 10 minutes

Warmup:
3 Three minute rounds of FF drills + Bujinkan II footwork drills
Active/Passive rest periods:
After Round 1 – 20 Breathing Squats, 20 Quad Presses, 20 Bent Knee Spinal Rocks, rest until recovered
After Round 2 – 15 Jumping Squats, 15 Jumping Quad Presses, 15 Plough Spinal Rocks, rest until recovered
After Round 3 – 10 Knee Towards Chest Jumping Squats, 10 Clapping Jumping Quad. Presses, 10 Collapsing Spinal Rocks, rest until recovered.

Main Challenge A : 5 circuits, 1 minute rest periods between each circuit.

Side clean to squat using the Bruiser, 5, 5, 5, 5, 5 (each side)
Break noobs, 3, 4, 4, 4, 4 (each side)
Ring Push-up then one arm open to the sky, 2, 3, 3, 3, 3 (each side)
One legged squat, forward, then rear, 20 lb Clubbell, 1, 1, 1, 1, 1 (each side), my ROM is limited to 80 %, but better than last time
Cartwheels, 4, 4, 4, 4, 4 (each side)
Straddle “L” on parallettes from feet on ground and return, 4, 4, 4, 4, 4


RPT = 8 overall by adjusting my intensity and volume
RPE = 7
RPD = 2

Compensation:
Seal Walk, 3 x 10
Plough, 3 x 30 seconds

Comments:
I started out the session a tiny bit sluggish, but after the warm-up I felt raring to go. I feel great after the session. I will do more joint mobility later today. Jacuuzi time:)

[Coach Simon]

Day 10 of 28, High Intensity, Tuesday, March 20, 2007

AM
FlowMotion, 10 minutes Joint Mobility and Injury Preventiion
Another excellent release from our coach and professor, the legendary Joseph Wilson. Keep them coming my friend.

Joint Mobility, stance specific, bilateral, 6 minutes

Warmup:
3 Three minute rounds of FF drills + Bujinkan II footwork drills
Active/Passive rest periods:
After Round 1 – 20 Breathing Squats, 20 Quad Presses, 20 Bent Knee Spinal Rocks, rest until recovered
After Round 2 – 15 Jumping Squats, 15 Jumping Quad Presses, 15 Plough Spinal Rocks, rest until recovered
After Round 3 – 10 Knee Towards Chest Jumping Squats, 10 Clapping Jumping Quad. Presses, 10 Collapsing Spinal Rocks, rest until recovered.


Main Challenge B:
5 circuits with 1 minute rest periods between circuits

Squat press using the Bruiser, 5,5,5,5,5 (each side)
Break noobs, 4,4,4,4,4 (each side)
Lawnmower Pulls, 2, 2, 2, 2, 2 (each side)
One legged squats, side and crossover, 82%ROM :) (lightly touching heel or toes as a training wheel, I did a the last two without touching), 20 lb Clubbell®®, 1, 1, 1, 1, 1 (each side)
Cartwheels, 4, 4, 4, 4, 4 (each side)
Front Plank on parallettes (1-2 second isometric hold), 4, 4, 4, 4, 4


Additional focus:
Resistive kicking stimulation with 9 foot red tubing, 3 x 10 reps, no rest periods, 15 sets of 10 reps each side side = 300 kicks total:
front, round, side, back, hook. I am using two ankle cuffs with red (super easy) tubing on both ankles at the same time.

Comments:
My RPE was about a 7 the first two rounds. I remember thinking that 60 seconds seemed kinda long between rounds 1 and 2. After round three I barely felt recovered enough to keep my RPE at a 7. By the end of the rest period between rounds 4 and 5 my RPE was 8-9 and I finished at a 9, ready to rest for 3 or four minutes, then I practiced the Hip/leg DAROM with the red tubing doing each set in cicuit manner with no rest period between sets. I focused on exhaling on both ends of each motion and/or being breathed by the movement when possible. I kinda went Prasara or qigong with it, if you know what I mean.

Compensations:
Volleyball Cobra, 3 x 30 seconds
Flock of Pigeons, 3x

[seinna023]

Hi, Mitch!

Just wanted to say good job on your program! What's funny is that I just barely stumbled on this site. I've been posting my programs on the women's forum. Also, good to see someone else doing cartwheels as part of the program. I've always wanted to do this since I was a little girl. So, I'm starting my 3rd 4x7 tomorrow which includes cartwheels.

Good luck,

Annie Sayo

[Coach Simon]

Hi Annie,
Welcome to my blog. Have fun with your next THP, cartwheels are definitely fun.:cartwheel:

Too bad I don't have a wave machine, 'cause I'd sure like to try surfing :surfing: next
:)

[seinna023]

Isn't it amazing what we can do w/ CST? I do have a question about how to start doing cartwheels.

Now, what I have is in my Circuit A, I'll just be starting out w/ a hand stand against the wall b/c I'm scared of making the full circle, so I figure if I get used to standing on my hands, then I can start there. Then, Circ B is going to be a half cartwheel where I push myself from the wall. Circuit C will be when I attempt a full cartwheel.

What do you think? Do you have any suggestions?

Annie Sayo

[Coach Simon]

Isn't it amazing what we can do w/ CST? I do have a question about how to start doing cartwheels.

Now, what I have is in my Circuit A, I'll just be starting out w/ a hand stand against the wall b/c I'm scared of making the full circle, so I figure if I get used to standing on my hands, then I can start there. Then, Circ B is going to be a half cartwheel where I push myself from the wall. Circuit C will be when I attempt a full cartwheel.

What do you think? Do you have any suggestions?

Annie Sayo

Hey Annie,

Pay attention to the 7 components, especially shoulder pack and elbow lock. Full cartwheels may be too soon this THP, or maybe not. I spent a lot of time in other THP's doing alot of handstands and hand stand pushups. Try searching the Forum for any suggestions on cartwheel progressions. I don't have time now, but I will check later.
Happy Training,

[Coach Simon]

Day 11 of 28, No Intensity (RPE = 1-3), Wed, March 21, 2007

Joint Mobility/Warm-up: 10 reps each
Cervical rotations, translations, protrusions/retractions, flexion/extensions, lateral flexions with axial traction, circles, rotation/translations
Arm Screws
Shoulder blade circles
Shoulder circles and infinities, single and double arm
Elbow circles and Infinities, single and double arm
Wrist circles
Finger circles, ice cream cones, and OK signs
Thoracic tranlations and circles
Lumbar Circles, small and large (into squats)
Full Spine circles
Hip figure eights, front high, front low, side, bottom, back
Vibrations
Trinity Squats
Quad Presses
Spinal Rocks
Shoulder rolls
Freedom of Movement DAROM


Comments:
I feel like doing more, but I won't.

[Coach Simon]

Day 12 of 28, Low Intensity (RPE = 3-5), Thursday, March 22, 2007

Joint Mobility, stance specific, bilateral, 6 minutes

Warmup:
3 Three minute rounds of FF drills + Bujinkan II footwork drills
Active/Passive rest periods:
After Round 1 – 20 Breathing Squats, 20 Quad Presses, 20 Bent Knee Spinal Rocks, rest until recovered
After Round 2 – 15 Jumping Squats, 15 Jumping Quad Presses, 15 Plough Spinal Rocks, rest until recovered
After Round 3 – 10 Knee Towards Chest Jumping Squats, 10 Clapping Jumping Quad. Presses, 10 Collapsing Spinal Rocks, rest until recovered.

Main focus:
Forest, 3x, RPT = 5 on ground transitions and 7-8 on 4CBD
Spider Monkey, 3x, RPT = 5 on transition to threading bridges, 4-5 on side crow, and a 7-8 on the rest

Comments:
I think I shaved a micro-sliver of tension off of the transitions between the ground and standing in The Forest. I still have a lot of fear reactivity that inhibits my full commitment in the side crow. I have torqued my spine in the past and I need to slowly reprogram...I'll get it...

Mid-morning:, approx 30 minutes
Joint mobility + DAROM all directions, cardinal motions, circles, infinities, clover leafs (neck, thoracics, lumbo-pelvis and full spine)

RPE = 3-5
RPD = 1
RPT = 9
RPV = 3-5

[Coach Simon]

Day 13 of 28, Medium Intensity (RPE = 5-7), Friday, March 23, 2007
AM
Joint Mobility/Warm-up: 10 reps each
Cervical rotations, translations, protrusions/retractions, flexion/extensions, lateral flexions with axial traction, circles, rotation/translations
Arm Screws
Shoulder blade circles
Shoulder circles and infinities, single and double arm
Elbow circles and Infinities, single and double arm
Wrist circles
Finger circles, ice cream cones, and OK signs
Thoracic tranlations and circles
Lumbar Circles, small and large (into squats)
Full Spine circles
Hip figure eights, front high, front low, side, bottom, back


Main Challenge A : 5 circuits, 30 second rest periods between each circuit.

Side clean to squat using the Bruiser, 5, 5, 5, 5, 5 (each side)
Break noobs, 4, 4, 4, 4, 4 (each side)
Ring Push-up then one arm open to the sky, 3, 3, 4, 4, 4 (each side)
One legged squat, forward, then rear, 20 lb Clubbell®®, 1, 1, 1, 1, 1 (each side), my ROM is limited to 85 %.
Cartwheels, 4, 4, 4, 4, 4 (each side)
Straddle “L” on parallettes from feet on ground and return, 4, 4, 4, 4, 4


RPT = 8 overall by adjusting my intensity and volume
RPE = 7
RPD = 2

DAROM: 10 reps each side
Hip flexion with straight leg
Hip abduction with external hip rotation and straight leg
Hip extension
Hip circles
Side kick
Back kick

Compensation:
Seal Walk, 3 x 10
Plough, 3 x 30 seconds

Comments:
Cutting the rest period definitely increases the intensity. I had a difficult time keeping my RPE from rising above a 7. Excellent session today.

[seinna023]

Hello,

I started my training on Wednesday, and I need assistance in how to sloooowly progress in doing a cartwheel b/c I am having a difficult time in even doing a half a cartwheel. Im scared to fall, to break my arm to just run against the wall.

Do you have suggestions?

Annie Sayo

[Coach Simon]

Hello,

I started my training on Wednesday, and I need assistance in how to sloooowly progress in doing a cartwheel b/c I am having a difficult time in even doing a half a cartwheel. Im scared to fall, to break my arm to just run against the wall.

Do you have suggestions?

Annie Sayo

Hi Annie,
I used the wall to practice getting in and out of a my handstands, and to practice the "7 components". Here is a cartwheel progression that I have used, it looks simple, but works if taken slow:
http://sports.expertvillage.com/videos/beginning-gymnastics-cartwheel.htm

Remember, health first...that's your responsibility.


Happy Training,

[Coach Simon]

Day 14 of 28, High Intensity, Saturday, March 24, 2007

AM
Joint Mobility, stance specific, bilateral, 6 minutes

Warmup: 15:09 minutes
3 Three minute rounds of FF drills
Active/Passive rest periods:
After Round 1 – 20 Breathing Squats, 20 Quad Presses, 20 Bent Knee Spinal Rocks, rest until recovered
After Round 2 – 15 Jumping Squats, 15 Jumping Quad Presses, 15 Plough Spinal Rocks, rest until recovered
After Round 3 – 10 Knee Towards Chest Jumping Squats, 10 Clapping Jumping Quad. Presses, 10 Collapsing Spinal Rocks, rest until recovered.

Main Challenge B:
5 circuits with 30 second rest periods between circuits

Squat press using the Bruiser, 5,5,5,5,5 (each side)
Break noobs, 4,4,4,4,4 (each side)
Lawnmower Pulls, 2, 2, 2, 2, 2 (each side)
One legged squats, side and crossover, 85%ROM (lightly touching heel or toes as a training wheel, 20 lb Clubbell, 1, 1, 1, 1, 1 (each side)
Cartwheels, 4, 4, 4, 4, 4 (each side)
Front Plank on parallettes (1-2 second isometric hold), 4, 4, 4, 4, 4

Additional focus:
Resistive kicking stimulation with 9 foot red tubing, 3 x 10 reps, no rest periods, 15 sets of 10 reps each side side = 300 kicks total:
front, round, side, back, hook. I am using two ankle cuffs with red (super easy) tubing on both ankles at the same time.

RPE = 7-9, last two rounds were a 9
RPT = 8
RPD = 1-3, One legged squat is a 3 when I go to the edge, or end of my controllable range, same with the plank on the parallettes.

Compensations:
Flock of Pigeons, 3x
Plough, 3 x 30 seconds (by the clock)
Volleyball Cobra, 3 x 30 seconds (by the clock)

Comments:
Today is the first day I did most of my practice session outdoors. What a blast!
No more A or B, time to move on to Circuit C.:) :cartwheel:

I will practice more joint mobility later today after yardwork.

[Coach Simon]

Day 15 of 28, No Intensity (RPE = 1-3), Sunday, March 25, 2007

Joint Mobility/Warm-up: 10+ reps each
Cervical rotations, translations, protrusions/retractions, flexion/extensions, lateral flexions with axial traction, circles, rotation/translations
Arm Screws
Shoulder blade circles
Shoulder circles and infinities, single and double arm
Elbow circles and Infinities, single and double arm
Wrist circles
Finger circles, ice cream cones, and OK signs
Thoracic tranlations and circles
Lumbar Circles, small and large (into squats)
Full Spine circles
Hip figure eights, front high, front low, side, bottom, back
Vibrations
Trinity Squats, 25x
Quad Presses, 25x
Spinal Rocks, 25x
Freedom of Movement DAROM


Comments:
I feel pretty darn good.

[Coach Simon]

Day 16 of 28, Low Intensity, Monday, March 26, 2007

Joint Mobility, stance specific, bilateral, 6 minutes

Warmup: 15:03
3 Three minute rounds of FF drills
Active/Passive rest periods:
After Round 1 – 20 Breathing Squats, 20 Quad Presses, 20 Bent Knee Spinal Rocks, rest until recovered
After Round 2 – 15 Jumping Squats, 15 Jumping Quad Presses, 15 Plough Spinal Rocks, rest until recovered
After Round 3 – 10 Knee Towards Chest Jumping Squats, 10 Clapping Jumping Quad. Presses, 10 Collapsing Spinal Rocks, rest until recovered.

Main focus:
Forest, 3x, RPT = 5 on ground transitions and 7 on 4CBD
Spider Monkey, 3x, RPT = 5 on transition to threading bridges, 5 on side crow, and a 7 on the rest

Comments:
That's all for today and that's OK.

[Coach Simon]

Day 17 of 28, Medium Intensity, Tuesday, March 27, 2007
AM

Joint Mobility, stance specific, bilateral, 6 minutes

Warm-up:
20 Breathing Squats, 20 Quad Presses, 20 Bent Knee Spinal Rocks, 20 steps Seal Walk, rest until recovered

Main Challenge C:
Side Clean and Squat Press using the Bruiser, 5, 5, 5, 5, 5, (each side)
Break Noobs,4, 4, 4, 4, 4, (each side)
Lawnmower Pulls, 2, 2, 2, 2, 2, (each side)
Four Corner Squat, 20 lb Clubbell®, 1 (50% ROM), 1 (60% ROM), 1 (75% ROM), 1 (80% ROM), 1 (60% ROM), (each side)
Cartwheels, 4, 4, 4, 4, 4,(each side)
Straddle “L” to Front Plank on the parallettes, 3, 3, 2, 2, 2

Rest until recovered:
Rest after Round 1 = 2:00 minutes, RPE = 7
Rest after Round 2 = 1:50 minutes, RPE = 7
Rest after Round 3 = 1:45 minutes, RPE = 7.5
Rest after Round 4 = 1:40 minutes, RPE = 8
Rest after Round 5 = 2:00 minutes, RPE = 8+

I worked a little too hard today. :embarassed: I was able to keep my technique an 8 or better on everything except the parallettes. I could not keep my feet from briefly touching the ground when I was transitioning back from the plank to the straddle "L". I felt a little ache in my low back, RPD = 2-3, after the parallettes. A quick 30 second upward dog seems to have erased it.

Compensations:
Seal Walk, 25 reps
Tumbleweed, 2x

Jacuuzi time!

[Coach Simon]

Day 18 of 28, High Intensity, Wednesday, March 28, 2007

AM

Joint Mobility, stance specific, bilateral, 6 minutes

Warm-up:
2 - Three minute rounds of FF drills
Active/Passive rest periods:
After Round 1 – 20 Breathing Squats, 20 Quad Presses, 20 Bent Knee Spinal Rocks, rest until recovered
After Round 2 – 15 Jumping Squats, 15 Jumping Quad Presses, 15 Plough Spinal Rocks, rest until recovered

Main Challenge C:
Side Clean and Squat Press using the Bruiser, 5, 5, 5, 5, 5, (each side)
Break Noobs,4, 4, 4, 4, 4, (each side)
Lawnmower Pulls, 2, 2, 2, 2, 2, (each side)
Four Corner Squat, 20 lb Clubbell®®, 1 (60% ROM), 1 (60% ROM), 1 (60% ROM), 1 (70% ROM), 1 (70% ROM), (each side)
Cartwheels, 4, 4, 4, 4, 4,(each side)
Straddle “L” to Front Plank on the parallettes, 2, 2, 2, 2, 2

Rest until recovered:
Rest after Round 1 = 1:00 minutes, RPE = 7, RPT = 9, RPD = 1
Rest after Round 2 = 1:00 minutes, RPE = 8, RPT = 9, RPD = 1
Rest after Round 3 = 1:05 minutes, RPE = 9, RPT = 8, RPD = 2
Rest after Round 4 = 1:00 minutes, RPE = 9, RPT = 8, RPD = 2
Rest after Round 5 = 1:00 minutes, RPE = 9, RPT = 8, RPD = 3

Additional focus:
Resistive kicking stimulation with 9 foot red tubing, 3 x 10 reps, no rest periods, 15 sets of 10 reps each side side = 300 reps total

RPT = 8, RPT = 9, 8, RPD = 1 (roundhouse on right is RPD = 3 in right hip)

Compensations:
Seal Walk, 25 reps
Tumbleweed, 2x

Comments:
Aarghh! That was a tough session. I felt lethargic at the beginning and felt that I had to overcome a little inertia to get started. By the end of the warmup I wasn't feeling any better. I almost called off the session but I decided to give the first circuit a try. my body seemed to turn right on when I picked up the Bruiser and started my side swing.

I think I will limit my 4 x 7's to the suggested 4 main exercises types for awhile. I have played with different numbers over the last year, I can say that more than 4 can be tough psychologically, and may be overkill?

[Coach Gostnell]

I think I will limit my 4 x 7's to the suggested 4 main exercises types for awhile. I have played with different numbers over the last year, I can say that more than 4 can be tough psychologically, and may be overkill?

I bow to your experiment/experience, Mitch. Like they say, moderation in all things and 4 exercises are "kill" enough for me.! ;)

[Coach Simon]

I bow to your experiment/experience, Mitch. Like they say, moderation in all things and 4 exercises are "kill" enough for me.! ;)

You are right Jeanne, " everything in moderation, even moderation":)

Day 19 of 29, No Intensity, Thursday, March 29, 2007

AM

Joint Mobility/Warm-up: 10+ reps each
Cervical circles, infinities, and clover leafs
Arm Screws
Shoulder blade circles
Shoulder circles and infinities, single and double arm
Elbow circles and Infinities, single and double arm
Wrist circles
Finger circles, ice cream cones, and OK signs
Thoracic tranlations and circles
Lumbar Circles, small and large (into squats)
Full Spine circles
Hip/leg figure eights, front high, front low, side, bottom, back
Vibrations
Trinity Squats, 25x
Quad Presses, 25x
Spinal Rocks, 25x
Freedom of Movement DAROM


Comments:
I am grateful for this new day.

[Coach Simon]

Day 20 of 28, Low Intensity, Friday, March 30, 2007

AM

Flow Motion joint mobility with Coach Wilson's DVD, 10 minutes

Main focus:
Forest, 3x, RPT = 5-6n ground transitions and 7-8 on 4CBD
Spider Monkey, 3x, RPT = 5-6n transition to threading bridges, 4-5 on side crow, and a 7-8 on the rest

DAROM, 15 sets of 5 reps each side = 150 reps

Comments:
Hi Ho, Hi Ho, off to work I go....

[Coach Simon]

Day 21 of 28, Medium Intensity, Saturday, March 31, 2007

AM

Joint Mobility/Warm-up: 10+ reps each
Cervical circles, infinities, and clover leafs
Arm Screws
Shoulder blade circles
Shoulder circles and infinities, single and double arm
Elbow circles and Infinities, single and double arm
Wrist circles
Finger circles, ice cream cones, and OK signs
Thoracic tranlations and circles
Lumbar Circles, small and large (into squats)
Full Spine circles
Hip/leg figure eights, front high, front low, side, bottom, back
Vibrations
Trinity Squats, 25x
Quad Presses, 25x
Spinal Rocks, 25x

Main Challenge C: 5 circuits of the following:
Side Clean and Squat Press using the Bruiser, 5, 5, 5, 5, 5, (each side)
Lawnmower Pulls, 2, 2, 3, 3, 3, (each side)
Four Corner Squat, 20 lb Clubbell, 1 (60% ROM), 1 (70% ROM), 1 (75% ROM), 1 (80% ROM), 1 (80% ROM), (each side)
Cartwheels, 4, 4, 5, 5, 5,(each side)

Rest until recovered:
Rest after Round 1 = 1:00 minute, RPE = 7, RPT = 9, RPD = 1
Rest after Round 2 = 1:00 minute, RPE = 7, RPT = 9, RPD = 1
Rest after Round 3 = 1:00 minute, RPE = 8, RPT = 8, RPD = 2
Rest after Round 4 = :50 minute, RPE = 8, RPT = 8, RPD = 2

Compensations:
Seal Walk, 25 reps
Plough, 3 x 30 seconds

Additional joint mobility and Prasara:, 2 hours +
Ok, it was a warm morning and I didn't feel like stopping, so I didn't:embarassed:

I turned on the radio and let it all hang out, CSTwise that is.;)

[Coach Simon]

Day 22 of 28, High Intensity, Sunday, April 1, 2007

AM

Joint mobility, 15 minutes

Main Challenge C: 19:05 minutes, 5 circuits of the following:
Side Clean and Squat Press using the Bruiser, 5, 5, 5, 5, 5, (each side)
Lawnmower Pulls, 3, 3, 3, 3, 3, (each side)
Four Corner Squat, 20 lb Clubbell®, 1 (60% ROM), 1 (70% ROM), 1 (75% ROM), 1 (80% ROM), 1 (80% ROM), (each side)
Cartwheels, 5, 5, 5, 5, 5,(each side)

Rest until recovered:
Rest after Round 1 = 1:00 minute, RPE = 7, RPT = 9, RPD = 1
Rest after Round 2 = 0:50 minute, RPE = 8, RPT = 9, RPD = 1
Rest after Round 3 = 0:45 minute, RPE = 9, RPT = 8, RPD = 2
Rest after Round 4 = 0:40 minute, RPE = 9, RPT = 8, RPD = 2
Rest after Round 5 = 1:00 minute, RPE = 9, RPT = 8, RPD = 2

Additional focus:
Resistive kicking stimulation with 9 foot red tubing, 3 x 10 reps, no rest periods, 15 sets of 10 reps each side side = 300 reps total, 9:10 minutes

RPE = 8, RPT = 8, RPD = 2 (roundhouse on right is RPD = 3 in right hip)


Compensations:
Seal Walk, 3 x 10 reps
Plough, 3 x 30 seconds
Splits, using parallettes (70% ROM), 5 x 3
KC #2 from RMAX BII
Shinbox switch combinations, lots of them:)
Pigeon Poses and lots of them

Comments:
The main challenge was very tough while I was doing it, but I feel great now.

[Coach Simon]

Day 23 of 28, No Intensity, Monday, April 2, 2007

AM

Intu-Flow® joint mobility exercises:, 45 minutes

circles, infinities, cloverleafs, 4CBD, waves, breathing squats, vibrations, spinal rocks, quad presses, seiza rolls, spinal twists, scorpions, upward dog, plough, shoulder roll

RPD = 1 (3 on the plough)
RPE = 1-3
RPT = 8 (5 on the plough)
RPV = 3

Comments:
I feel good...

[Coach Simon]

Day 23b of 28, No Intensity, Tuesday, April 3, 2007

AM

I felt like taking it easy again today:

Intu-Flow joint mobility exercises:, 45 minutes

circles, infinities, cloverleafs, 4CBD, waves, breathing squats, vibrations, spinal rocks, quad presses, seiza rolls, spinal twists, scorpions, upward dog, plough, shoulder roll

[Coach Simon]

Day 24 of 28, Low Intensity, Wednesday, April 4, 2007

AM

Joint mobility: 15 minutes
circles and infinities

Prasara:
Forest, 3x,
RPT = 5 on the ground transitions and 7 on 4CBD
RPE = 5
RPD = 3

Spider Monkey, 3x,
RPT = 5 on the transitions in threading bridges, 4 on the side crow, and a 7 on the rest.
RPE on parts of spider monkey climbs above a 5, like on side crow and the threading bridges
RPD = 3

Diving Dolphin, 2x,
RPT = 5 on the plough, 7 on the rest,
RPE = 4,
RPD = 3 on the plough

Tumbleweed, 2x,
RPT = 5 on the plough, 6 on the rest,
RPE = 5
RPD = 3 on the plough

Flock of Pigeons, 2x, for me, this flow is the most fun to practice, it feels kinda joyful.
RPT = 7-8
RPD = 2
RPE = 5


Comments:
I appreciate the classic Prasara flows, for their depth and simplicity. They are unique, yet merely examples of the infinite number of kinetic chain possibilities... Today, I am grateful for Prasara.

Later AM
More Prasara:
Cricket Flow Beginner, 3x, RPE = 4, RPT = 6, RPD = 2, Nice flow:)I am going to include this more often, and slowly progress through the progression.
Freestyle Prasara Body Flow, 20+ minutes

I had extra time this morning and it is cold outside so I played Prasara Body Flow inside.

[Coach Simon]

Day 25 of 28, Medium Intensity, Thursday, April 05, 2007

Joint mobility, 15 minutes

Main Challenge C: 5 circuits of the following:
Side Clean and Squat Press using the Bruiser, 5, 5, 5, 5, 5, (each side)
Lawnmower Pulls, 3, 3, 3, 3, 3, (each side)
Four Corner Squat, 20 lb Clubbell, 1 (60% ROM), 1 (70% ROM), 1 (75% ROM), 1 (80% ROM), 1 (80% ROM), (each side)
Cartwheels, 5, 5, 5, 5, 5,(each side)

Rest until recovered:
Rest after Round 1 = :50 minute, RPE = 7, RPT = 9, RPD = 1
Rest after Round 2 = :50 minute, RPE = 7+, RPT = 9, RPD = 1
Rest after Round 3 = 0:45 minute, RPE = 8, RPT = 8, RPD = 2
Rest after Round 4 = 0:40 minute, RPE = 9, RPT = 8, RPD = 2

Compensations:
Seal Walk, 3 x 10 reps
Plough, 3 x 30 seconds
Splits, using parallettes (70% ROM), 5 x 3
KC #2 from RMAX BII
Shinbox switch combinations,
Pigeon Poses

Comments:
I think today was more like my heavy day:embarassed: .

[Coach Simon]

Day 26 of 28, High Intensity, Friday, April 6, 2007

Joint Mobility, 15 minutes

Main Challenge:

Swipes, 2 - 20 lb Clubbells, 5 x 10 reps, 60 second rest periods

RPT = 8
RPE = 7
RPD = 2

Mills, 20 lb Clubbell®, 5 x 10 reps each side, 60-75 second rest periods

RPT = 8
RPE = 7
RPD = 3

Hammer Swings, 20 lb Clubbell®®, 5 x 10 reps each side, 60 second rest periods

RPT = 8
RPE = 7
RPD = 2

Flow Fit I, Flows 1-4, 10 minutes

Forward Pressure, Flow 1, 2 reps

Prasara, 20 minutes

Compensations:
Plough, 3 x 30 seconds
Tumbleweed, 3x

Comments:
I felt like a change of pace today.:) That was fun.


Day 27 of 28, No Intensity, Saturday, April 7, 2007

Joint Mobility, 65+ minutes

[Coach Simon]

Day 28 of 28, Low Intensity, Sunday, April 8, 2007

AM


Joint mobility: 15 minutes

Prasara:

Tumbleweed, 2x,
RPT = 5 on the plough, 6 on the rest,
RPE = 5
RPD = 3 on the plough

Flock of Pigeons, 2x,
RPT = 7-8
RPD = 2
RPE = 5

Forest, 3x,
RPT = 5 on the ground transitions and 8 on 4CBD
RPE = 5
RPD = 3

Diving Dolphin, 2x,
RPT = 5 on the plough, 7 on the rest,
RPE = 4,
RPD = 3 on the plough

Spider Monkey, 3x,
RPT = 5 on the transitions in threading bridges(wheel?), 4 on the side crow, and a 7 on the rest.
RPE on parts of spider monkey climbs above a 5, like on side crow and the threading bridges
RPD = 3

Cricket FLow Beginner, 3x
RPT = 6
RPE = 4
RPD = 1

Walking Seal Flow, 3x
RPT = 7
RPE = 4
RPD = 3


Comments:
I felt like reviewing prasara and taking inventory. This has been an intense THP. I'll review results next post. Happy Holidays.