Saturday, 26 Jan. 2013 -
- 840-930am Lifting - P90X Chest and Shoulders.
- 545-645pm PK Conditioning - Cat hang exercises consisted of 5 standing cat leaps with 5 second holds, 40 cat hang wall climbers, 40 cat hang pull ups, 5 standing cat leaps.
Explanation of exercises -
- Cat hang exercises are designed to develop grip, core, and arm strength as well as problem solve wall impacts. Each exercise should be performed with the intention of learning how to improve technique, lessen impact, and develop coordination.
- For info on Cat Leaps here are a few videos, Parkour Generations, Gbody weight training, and 3run tube.
- For info on Cat wall climbers see this Ryan Ford video.
- For info on Cat pull ups see this Ryan Ford video.
- 830-9am Lifting - P90X Back and Biceps.
- 730-8pm Swimming.
- 805-845am Cardio - Insanity Cardio Circuit.
- 715-735pm PK Conditioning - Press Up Drill series completed 2 rounds.
- 8-830am Yoga - Yoga Today Standing Poses.
- 3-4pm PK Conditioning - Cat Hang exercises consisting of: 10 cat leaps, 50 cat hang leg pushes, 50 cat hang wall climbers, 50 cat hang pull ups. Cool down consisting of: 10 cat leaps, and half cat support holds.
- For info on Cat hang leg pushes see this Ryan Ford video.
- For explanation of all other Cat Hang exercises see, Saturday, 26 January 2013 entry.
- 8-830am Yoga - Yoga Today Core & Heart.
- 6-615pm PK Conditioning - 5 rounds with 5 reps each for time: Burpees, Tuck Jumps, Sit Ups, Squats. 2 rounds with 10 second holds and 5 reps each of Handstand push ups assisted. Cool down with 5 slow Inch worms.
- For info on Handstand push ups assisted see this Ryan Ford video. The variation I placed into it involves using a wall with no ledge so your feet are sticking to it by tightening your core muscles. Next, I add the 10 second hold and then the 5 push ups. ***Note: On my second round I was focusing more on proper positioning on my body and hand placement so I had to break up the push ups into two separate sets.*** Beginners it would be best to start with something you can place your feet on to develop proper form and then spend time on developing deeper push ups. Intermediates should either be focusing on deeper push ups or working on sticking their feet to the wall and practicing holds first.
- 8-840am Cardio - P90X Cardio.
- 6-630pm PK Conditioning - 5 sets of 10 reps: Walking assisted hand stand push ups, Single leg box jumps alternating legs after 5 reps, Wall crab walks. 5 sets of 10 reps of Plank holds alternating every 5 seconds high to low holds.
- PK Conditioning Note: Originally, I set out to do as many sets within 15 minutes but realizing I was completing one set every five minutes I decided to keep going and do five sets. My total time was 25 minutes.
- For info on walking handstand push ups or wall crab walks see, Thursday, Jan 17, 2013 post.
- 8-830am Cardio - Insanity Cardio Recovery.
- 6-630pm PK Conditioning - Max rounds for 15 minutes with 10 reps per exercise: Broad jump burpees, Tuck jumps, Monkey plant plyos, sit ups.
