RenGMK
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« on: April 25, 2009, 04:59:41 PM » |
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Hi, my name is Renan, I'm from Brazil, 15 years old and train for 1 year approximately.
my english isn't perfect, so I'm sorry if this post have some errors.
GOALS:
Strenght, Endurance and Conditioning Goals:
- Do a Muscle-up
- Do 1X50 Push-ups
- Do 1X10 Pull-ups
- Do 1X15 Pistols (Each leg)
- Do 500X Push-ups in 1 training session
- Do 1X6 One-Arm Push-Ups (Each arm)
- 200 meters in Quadrupedal (No rests)
- 10 Dips in 1 set
Technical Goals:
- Do 20 squats in a Rail
- Get a better handstand (10 seconds)
Flexibility:
- Develop static flexibility (Side split)
300
- 300 Rolls (04/08/09)
- 300 Landings+Rolls from a 3-4 feet wall (14/08/09)
- 300 Monkeys + Rolls (22/08/09)
- 300 Barefoot Kongs (18/10/09)
Planche Progression:
- Hold the Frog Stand for 60s
Archived Goals:
- Do 10 Squats in a rail
- Train my rolls (Do 1X30 rolls every day for 20 days - Total = 600 rolls )
- Do 1X100 Squats
- Do 300X Push-ups in 1 training session
- 300 meters in Quadrupedal (with rests)
- 600 meters in Quadrupedal (With rests)
- 100 meters in Quadrupedal (No rests) (28/08/09)
- Do 1X5 Pistols (Each leg) (7/10/09)
- Do 1X10 Pistols (Each leg) (24/10/09)
- Do 1X3 One-Arm Push-Ups (Each arm) (27/10/09)
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« Last Edit: October 29, 2009, 04:09:37 PM by RenGMK »
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RenGMK
Oryctolagus cuniculus
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Posts: 41
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« Reply #1 on: April 26, 2009, 12:36:13 PM » |
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26/04/09:
Conditioning:
Quadrupedal Movement (Distance: 24 Meters= 1x )
Quadrupedal (Normal) = 3x
"Crab" Walk = 3x
Side Monkey = 3x
3X11 Push-ups
5 Dips
Technical:
100 Rolls
3X11 Monkey + Roll
Palm Spin 20X
Palm Spin (Bad side) 20X
Wall Spin 20X
11 Monkey to precision
NEW GOAL:
-Do a wall Spin in my bad side
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« Last Edit: April 26, 2009, 12:39:27 PM by RenGMK »
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RenGMK
Oryctolagus cuniculus
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Posts: 41
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« Reply #2 on: April 27, 2009, 02:49:12 PM » |
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27/04/09
Technical:
-Precision jumps (7 feets) 3X25
-1 foot take-off Precision jumps (7 feets) 3X25
Total: 150 precision jumps
And worked in some vaults
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RenGMK
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Posts: 41
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« Reply #3 on: April 28, 2009, 04:28:35 PM » |
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28/04/09
Just worked some minutes in handstands
NEW GOAL:
- Get a better handstand (30 seconds)
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RenGMK
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Posts: 41
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« Reply #4 on: April 29, 2009, 01:17:05 PM » |
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29/04/09
Conditioning:
- 5X5 Pull-ups
- 5X5 Dips
- 13X11 Push-ups
- Handstand: 30s (Legs in a wall)
Technical:
- Worked in vaults, flow and combinations for approximately 1 hour
- Started to train double kongs
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« Last Edit: April 29, 2009, 02:52:27 PM by RenGMK »
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RenGMK
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Posts: 41
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« Reply #5 on: May 01, 2009, 12:41:09 PM » |
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01/05/09
Conditioning:
Quadrupedal Movement (Distance: 24 Meters= 1x )
Quadrupedal (Normal) = 3x
"Crab" Walk = 3x
Gallop = 3x
Ground Kong = 3x
Side-Monkey = 3x
Technical:
- Worked in handstands
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RenGMK
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« Reply #6 on: May 03, 2009, 01:54:12 PM » |
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02/05/09 and 03/05/09
Just worked in some tricks, like B-Twists and Aerials, and started to try some Side Flips
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RenGMK
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« Reply #7 on: May 04, 2009, 02:11:28 PM » |
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04/05/09 Conditioning:- Inspired by this video http://www.youtube.com/watch?v=xne0bube0Og I worked in QM, trying to be creative and fluid - Push-ups - 1X10, 1X20 and 1X30 Technical:- Worked vaults during QM - Did my first monkey to cat  NEW GOAL:- Improve my Monkey to Cat (Do 1X100 with perfect control) |
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RenGMK
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Posts: 41
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« Reply #8 on: May 09, 2009, 01:09:40 PM » |
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09/05/09
Technical:
- 1X50 Cat Leaps
- Worked in some Cat Leap variations
- Did some precision jumps, working in controlled landings
- Tried some Sideflips
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RenGMK
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Posts: 41
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« Reply #9 on: May 10, 2009, 10:28:41 AM » |
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10/05/09
Conditioning:
- Did some Pull-ups
Technical:
- Tried more Sideflips
-1X25 Monkeys to Cat
-1X25 Tic Tacs to Cat
-1X25 Tic Tacs to Roll
And started to edit a little training video
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RenGMK
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Posts: 41
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« Reply #10 on: May 13, 2009, 08:21:00 AM » |
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13/05/09
Technical:
- Did some Climb-ups and Cat Leaps, feeling improvements
- Worked my balance in rails, and archived one of my goals: Did 10 squats in a rail
NEW GOAL:
- Do 20 squats in a rail
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RenGMK
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Posts: 41
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« Reply #11 on: May 15, 2009, 02:09:36 PM » |
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14/05/09
Conditioning:
3 Sets of:
- 25 Squats
- 15 Push-ups
- 30 Sit-ups
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« Last Edit: May 16, 2009, 08:56:52 AM by RenGMK »
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RenGMK
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Posts: 41
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« Reply #12 on: May 16, 2009, 08:56:30 AM » |
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16/05/09
Technical:
- Worked in Side Flips over a table with a pillow, I'm starting to get more comfortable with te movement, but it still need a lot of train.
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« Last Edit: May 17, 2009, 08:12:13 AM by RenGMK »
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RenGMK
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Posts: 41
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« Reply #13 on: May 17, 2009, 08:14:20 AM » |
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17/05/09
Technical:
- Another Side Flip training day, starting to be less dependent of the pillows.
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RenGMK
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Posts: 41
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« Reply #14 on: May 19, 2009, 04:01:50 PM » |
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19/05/09
Conditioning:
Today I did the APK WOD:
Workout: 20:00 quadrapedal movement training.
Technical:
- Worked in vaults and flow, principally the Kong
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