Circuit A of Zen 4x7

[Coach Tran]

http://www.youtube.com/watch?v=sj_bP0laj8A

Here is a clip from my current 4x7 circuit. This is Circuit A of Zen. I named it Zen for the seated leg hops in my circuit.

[Joseph David]

Coach, I liked your seated leg hops :)

[Coach Gostnell]

Awesome, Coach Tran :eek:

[Coach Tran]

Thanks you guys for your comments and encouragement. I will continue to post more if I see more positive feedback.

[Coach Haggard]

I would certainly enjoy seeing more clips if you post them. It is nice to see what others are doing (and you are a good example to watch). Thanks for putting this up.

[Coach Tran]

Denis,

Thanks for the encouragement. I plan to post up free health and fitness tips. I believe this will be a good way I can help spread the message.

[Paul K]

Coach Bao,

Are you still updating your CST Warrior of NYC site?

A few comments on your ring exercise (muscle-up):
1. Your start position looks good. A key is to roll the chest forward, chin down head forward to shift your center of gravity forward.
2. As you press-up your hands rotate (palms towards yours sides) as the hands/rings slide along the ribs.
3. Nearing arm extension raise thorax (chest), head up (remember C2C)

Your program design looks interesting! Does this session represent your heavy/high intensity day? Or is it the ending of sophistication for a 4x7 program? What are you doing for no and low days?

It is good to see you posting again!

Regards,

[Coach Tran]

Paul,

Thanks for the comments and suggestions. No. I am have been quite busy so I haven't been updating my blog. I have quite busy training myself and other people. I will try to update my blog as soon as I less busy with my work. For your correction I wasn't doing a muscle up. I was doing ring dips. Please look at my youtube clip more closely because I wrote a very detailed explaination of each of my exercises on the right hand side. This routine represented my circuit A (moderate). I am glad you enjoyed my exercises choices. In my opinion, I believe this circuit follows the same ideas and principles in 4x7. Oh yeah I forgot to answer your other question. I do my personal closed chain mobility drills for my no intensity days and on my low intensity days I do my own Prasara flow drills. I want to keep these things private.

[Nick1974]

Thanks for posting. Its always inspiring and fun to watch training clips.

Quick question - would you say that your shoulders are in packed position at the bottom position of the Clubbell® pistols? It doesn't look like it to me, but to be honest I'm not too sure what shoulder pack does look like - which is why I'm asking.

cheers.

[Coach Tran]

Nick,

Thanks for the comment. I will try post up more clips when possible. To answer your question. I think my shoulders were packed in my clubbell pistols. When working with double handed clubbell athletics, one of your shoulders will always be slightly higher (top hand) even it is packed.

Yours in CST,