Goal: I want to do an ABC mill. Preferably several in rapid succession.
I took this (actually three posts combined) from my Challenge Blog. It is not entirely coherent, but I hope sense can be made of it. Please feel free to ask questions and/or make suggestions.
GPP-- our beloved challenge ( I am about to complete the Transformation Challenge)
SPP-- practice: shoulder casts and inward pendulums
safety valve: side clean to back postition
flag presses (side and front)
SSP-- technical ABC mill
MEP-- technical mill/performance mill
density cycle (it depends on how long it takes me to get here how many reps I will go for)
SWuS, PYBe, I-Fl (I will spend extra time on my feet in preparation for my expected next cycle)
Prasara Flows: Flock of Pigeons(to hit a problem area for me), Spider Monkey(more specific to this THP), Custom one, will also incluse some seal walking and long arm rolls
Custom one: (tentative, this is in my imagination only)
(modify landing) table top (palms ala walking seal)
lower into seated forward bend
lateral shoulder roll
hem @ plow
twisting spinal arch out of plow
shoulder bridge (perhaps an anchored version)
leg thread back (onto stomach)*
continue leg up and over into elevated scorpion.
wash rinse repeat (unilateral so must do both sides)
*I may leg thread right or left not sure. One direction will repeat same side and the other direction will go through the other side.
during the SPP I plan to work up to 5 sets of reps of each of the exercises (moderate day will be the shoulder casts and the inward pendulums. high day will be the rest). As the high day improves I will make two chains. #1 side semi into back postition. #2 shield cast front/side flag press.
I will work to increase my reps/sets of the chains up to five rounds of 10 reps.
I also plan to to this circuit style like 4x7 reducing the rest between circuits.
I will also do spinal rock pistols (like the recent BB mag article) in the circuit. Maybe some sort of quad hop as well.
Cirucuit A is the inward pendulums in B it becomes semis into back postion
For the shoulder cast (or should it be an arm cast? I need to look at my CCC and ABC books) it grows (perhaps too large a step, but only practice will tell me) into sheild cast to flag (from what Coach Murdock showed me I think this is like what he shows in his bujinkan DVD)
In circuit C I take the "safety valve" built during Circuit B and the more grooved motion of circuit A and turn it towards a proper mill. Circuit C will smooth out into real honest mills.