RenGMK's Training Log

[RenGMK]

24/10/09

Endurance, Conditioning, Strenght:

-Push-Ups: 2X30 + 2X20 (100)
-4X10 Pistols (Alternating legs)
-1X10 Pistols (Each leg)
-5X3 One-arm Push-ups (with the assistence of a chair)
-This is the first time I tried One arm Push-ups, and I discovered I can do 3 with my right arm, but no one with the left
-Dedicated the end of my training in Handtands

NEW GOAL ARCHIVED:

- Do 10 Pistols (Each leg)

NEW GOAL:

- Do 15 Pistols (Each leg)

[RenGMK]

27/10/09

Technical:

- Had a session in some mats I found in school, with some gym things
- Played with vaults and flows
- Improved my front flip!

Endurance, Conditioning, Strenght:

-I decided to work my One arm Push-ups, and for my surprise, I archived a goal: 3 One arm Push-ups (Each-arm),

NEW ARCHIVED GOAL:

- Do 1X3 One Arm Push-ups (Each arm)

NEW GOAL:

- Do 1X6 One Arm Push-ups (Each arm)

[RenGMK]

29/10/09

Endurance, Conditioning, Strenght:

-4X20 Push-ups (Hand touching)
-5X3 Dips
-3X3 One Arm Push-ups (Hands in a chair)

NEW GOAL:

- 10 Dips in 1 set

[RenGMK]

30/10/09

- Worked in Cat Leaps
- I'm happy with the speed of my climb
- Need to work in reaching the top of the wall
- Did some sequences

[RenGMK]

02/11/09

- Went to a new spot, it's really near my house and its not very complex, its just two rails and a wall
- Worked for the first time in Rail Precisions, its not veeery hard, but I need to concentrate very much before the jump
- Did vaults sequences and some cat leaps from running in the rails
- Lots of sequences envolving rolls

03/11/09

- Another "Playing around" session
- Did lots os sequences
- Worked more in Rail Precisions
- Did some new jumps

[RenGMK]

04/11/09

- Worked in Front flips, I'm feeling I will do one outside soon..
- 1 Hour of Capoeira training
- Edited a video from my yesterday training: http://www.youtube.com/watch?v=Ai4MgQ2aJ8U

[RenGMK]

07/11/09

Spot: "Escadão" or "Big Stairs", in english



- Trained Cat Leaps in sequences
- Worked in more explosive climbs
- Trying to do more criative jumps

[RenGMK]

08/11/09

Spot: Entrance of the school near home

- 40 Rail Precisions
- Some vault sequences

[RenGMK]

09/11/09

Endurance, Conditioning, Strenght:

- 10X5 Chin-ups
- 5 Pull-ups

PLANCHE TRAINING

Today I decided to work in a new skill: The Planche, using the informations from: http://www.dragondoor.com/articler/mode3/229/

Progression 1: Frog Stand



Discovered I can hold the 1 minute total time in 1 set in this position, but my form need to be worked



Finished with vaults

[RenGMK]

10/11/09

Part 1:

-Had some free time in school and decided to train in the little gym
-Did lot os frontflips
-Did my first front flip outside!

Part 2:

-Went to a spot to train more frontflips and some techniques
-Did lots of frontflips from a little rock
-50 precision jumps
-Some vaults sequences, but the focus was in the front flip

NEED TO WORK:

- The show off aspect, when I was doing frontflips I was feeling the people around looking..  And I have to admit I liked this "atention"..so I must keep working in don't think about the others think about me

[RenGMK]

11/11/09

- Did more Front Flips, here is a little video: http://www.youtube.com/watch?v=04EC-hLjkaQ

Endurance, Conditioning, Strenght:

3 Rounds of:

-5 Chin-ups
-25 Lunges
-15 Push-ups

PLANCHE PROGRESSION:

-Worked in the Tuck Planche, and it was harder than I thinked, had to do lots of sets to archive the 60 seconds

1º-8s
2º-7s
3º-8s
4º-9s
5º-14s
6º-10s
7º-4s

And 1 Hour of Capoeira training

[RenGMK]

13/11/09

Endurance, Conditioning, Strenght:

-25 Lunges
-5 Pistols
-5 Pull-ups

Technical:

-100 Monkey + Monkey (Sequence) (Total = 200 monkeys)

PLANCHE

-Did the 60s of the Tuck planche in 3 sets (Forget the exact time of each one)

14/11/09 and 15/11/09

-Rest days..

[RenGMK]

16/11/09

-Started the traiining with some sequences, focusing in speed and agressivity
-Worked in Landing + Rolls, working in dive a little more and keep running after the roll
-Did a precision jump I was trying for some time
-Finished the training with some frontflips
-Learned the Sideflip accidentaly while learning the webster

[RenGMK]

17/11/09

-Had a nice training session in the church spot
-50 Climbs
-Some sequences with running precisions
-Precision jumps training, focusing in be silent
-Finished with some front and sideflips

[RenGMK]

18/11/09

-100 rolls

PLANCHE PROGRESSION

Tuck Planche:

-25s
-23s
-12s

1 Hour of Capoeira training

[RenGMK]

21/11/09

-Trained with Geração Tracer ("Tracer generations") and had a very nice session
-Lots of quadrupedal
-Some sequences envolving vaults and rolls
-Precision jumps

[RenGMK]

26/11/09

-Next week is my last school week and I'm very busy with tests, so I'm not treining very much

-Worked in Handstands against a wall (Holding for 1 min)
-60s of Frog Stand
-60s of HeadStand
-Practiced Handstands, my control is getting better but still needs lots of work

[RenGMK]

27/11/09

-Trained in a new spot, its a little park without lots of obstacles, just some ground level precision jumps (some with a big distance), grass and some kid stuff, good for some basics training
-Precision jumps in sequence
-Some precisions combined with flips, I want to put my new flips in sequences
-Finished with sideflips

Here is a pic:

[RenGMK]

28/11/09

-Had a nice quadrupedal session in home today, under the rain
-Played some games alone, like throwing some soccer balls around the garden and go catch in Quadrupedal
-Vaults sequences

29/11/09

-Another rain session, in the school spots
-Did some landings + rolls
-Sequences with a sideflip at the end
-Vaults, working in flow and linking moves together

[RenGMK]

01/12/09

- Some training at the mats in school
- Worked in standing sideflips, punch sideflips, sideflips with one leg take off
- Worked in diving more in the kong
- Just played around in a safe environment, practiced some kong precisions to frontflip, I want to do one outside soon