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Author Topic: RenGMK's Training Log  (Read 8781 times)

Offline RenGMK

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RenGMK's Training Log
« on: April 25, 2009, 03:59:41 PM »
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)


« Last Edit: October 29, 2009, 03:09:37 PM by RenGMK »
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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #1 on: April 26, 2009, 11:36:13 AM »
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

« Last Edit: April 26, 2009, 11:39:27 AM by RenGMK »
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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #2 on: April 27, 2009, 01:49:12 PM »
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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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #3 on: April 28, 2009, 03:28:35 PM »
28/04/09

Just worked some minutes in handstands

NEW GOAL:

- Get a better handstand (30 seconds)



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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #4 on: April 29, 2009, 12:17:05 PM »
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


« Last Edit: April 29, 2009, 01:52:27 PM by RenGMK »
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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #5 on: May 01, 2009, 11:41:09 AM »
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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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #6 on: May 03, 2009, 12:54:12 PM »
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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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #7 on: May 04, 2009, 01:11:28 PM »
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  :D

NEW GOAL:

- Improve my Monkey to Cat (Do 1X100 with perfect control)
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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #8 on: May 09, 2009, 12:09:40 PM »
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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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #9 on: May 10, 2009, 09:28:41 AM »
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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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #10 on: May 13, 2009, 07:21:00 AM »
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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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #11 on: May 15, 2009, 01:09:36 PM »
14/05/09

Conditioning:

3 Sets of:

- 25 Squats
- 15 Push-ups
- 30 Sit-ups
« Last Edit: May 16, 2009, 07:56:52 AM by RenGMK »
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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #12 on: May 16, 2009, 07:56:30 AM »
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.
« Last Edit: May 17, 2009, 07:12:13 AM by RenGMK »
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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #13 on: May 17, 2009, 07:14:20 AM »
17/05/09

Technical:

- Another Side Flip training day, starting to be less dependent of the pillows.
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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #14 on: May 19, 2009, 03:01:50 PM »
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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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #15 on: May 21, 2009, 01:47:34 PM »
21/05/09

Technical:

- Just did some Rolls 1X30 (1º Day)
- Trained some Capoeira skills

NEW GOAL:

- Train my rolls (Do 1X30 rolls every day for 20 days)

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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #16 on: May 22, 2009, 12:16:57 PM »
22/05/09

Technical:

- Didn't trained very much today, just worked in some vaults combinations and did the 30 rolls for the goal
- 1X30 Rolls (2º day)
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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #17 on: May 23, 2009, 12:14:27 PM »
23/05/09

Technical:

- Did 30 Rolls (3º Day)
- Some Climb-ups
- Worked in Landing+Roll in a drop of aproximatelly 4 feet (Concrete)
- Did some circuits envolving precision jumps and climb-ups

24/05/09

Technical:

- Didn't trained today, just did the 30 Rolls (4º Day)
« Last Edit: May 24, 2009, 01:03:38 PM by RenGMK »
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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #18 on: May 25, 2009, 01:46:39 PM »
25/05/09

Technical:

- Trained vaults combinations
- Did the 30X Rolls (5º Day)
- Edited a little video: http://www.youtube.com/watch?v=Ro59QKJR_uI&fmt=18
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Offline RenGMK

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Re: RenGMK's Training Log
« Reply #19 on: May 26, 2009, 01:46:55 PM »
26/05/09

Didn't trained today, just did the 30X Rolls (6º Day)

27/05/09

Another rest day, just did the 30X Rolls (7º Day)
« Last Edit: May 27, 2009, 02:21:04 PM by RenGMK »
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