10/17/08 - Unintentional rest day again. Ugh, I hate it.
10/18/08Springfield weekly jam today.
WarmupBody Squat - 20x2
Pushups - 15x2
Samson Stretch - 5x2 each side
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Body Squat - 10
Pushups - 5
Samson Stretch - 5 each side
Note: my energy crashed after the 2nd set of warmups here. I didn't sleep too well last night, and I haven't been active almost at all this past week.QM - about 80m
WorkoutThere was a new guy
again today, so I went through all the basics with him: landing, rolling, the two-handed vault, speed vault, and intro to the kong. Normally I would have kept him doing landings and rolling the whole time, but he was only in town for today, so I showed him how to progress with each vault on his own, and told him about this site.
As for myself, here's what I did:
Landing - 15 times, alternating arms inside and arms outside legs
Rolling - 20, 10 on each side.
Note: Tried 2-3 rolls on concrete, and it's way firmer than grass, but there wasn't much pain. I still need to work out form. I noticed one time when I rolled I came down and hit my ankle sort of hard. I need to figure out a way to fix that.Two-handed Vault progression- about 15 times spread out through 3 stages
Two-Handed Vault - 5
Speed Vault progression - about 8 times spread over 3 stages
Speed Vault - 3
Kong progression - about 20 times spread out over 3 stages
Kong Vault - 10
Eventually he told me that he has weak knees, and we stopped immediately. I talked to him a little bit about setting up a weightlifting routine with really low weight to start to condition himself, then he sat out for the rest of the time.
We went to another place to train, and ended up having a more-or-less unstructured training.
Lazy Vault - 4
Turn Vault - 2
Kong Vault - 6
Butterfly Kick - 6
Note: Turns out I can still do these, but because of my flexibility and lack of training they still look like crap.Turn Vault - 4
Note: I've never tried these before. They're kind of goofy.Next we did something that was a lot of fun. A couple of the guys left, and the rest of us decided to apply our training thus far. We jogged from where we were two or three blocks to the city square, vaulting when we came up to obstacles. Once we got to the square we spent about 30 minutes practicing movement. The obstacles weren't really appropriate for most of the "standard" movements, so we improvised and found what worked. We did some precision work (I couldn't get my head around this one jump, even though people with a shorter broad jump than me were able to do it), some cat balancing, some tree climbing, a few vaults and some rolling. After that we jogged back to our usual training spot, doing parkour movements where appropriate. It was a lot of fun!
CooldownNonexistent
It was 1:15, and my friends and I remembered the commons back at school closes at 1:30 on Saturdays, so we had to hurry to get our nutrition. I plan on doing stretching later in the day (probably as a break in this paper I've got to write), so I'll get that done.
My back is feeling a little tired after today. I'm not too surprised because I didn't do anything this past week, but I'm feeling a little cautious. It might just be sore muscles, but I'm worried that my spine is still not feeling 100%. I'll have to pay extra attention to it when I stretch, and decide what to do from there.
Also, I feel fat and haggard from a week of lethargy. I pushed myself and was proud of what I did, but sweet mother I felt like doing a LOT of complaining. I refrained for the most part.
Note: I noticed that my recorded dates for the past few workout posts were horribly jumbled. They're sorted out now.
