The Assisted (with two fingers), Single-Arm, Bent Arm Hang-try saying that ten times- is the latest evolution of my OACU training. I've got one of my Rock Rings mounted on the bar for the two finger assist. Pull-up with one arm (with assistance) then hold for 10 seconds. No negatives at this point, so put your feet down and stand between reps.
12-2-11
-20 tuck lever rows (close grip today)
-11 inverted pike push-ups
-6x10 sec tuck planche
-bent arm, dip hold (2x30 secs)
-2x6x(1+10 sec hold) ASABAH
Showing posts with label isometrics. Show all posts
Showing posts with label isometrics. Show all posts
Friday, December 2, 2011
Wednesday, September 28, 2011
full body isometric exercise
9-28-11
-200 kb swings
-weighted shiko dachi hold (24 kgs, 1.5 min)
I came up with the weighted shiko dachi a couple of days ago. In the past I had walked around with dumbbells held up by my shoulders in a rack position. It's a great full body isometric exercise, but as I get fatigued, I tended to let the curve of my spine take the weight-not a good thing. Enter the weighted kiba dachi hold. Shiko dachi, for anyone who hasn't taken a karate class, is a wide legged stance where your knees are bent close to parallel, knees and toes are angled outwards. Grab a kettlebell by the horns and draw it up to your chin, hold it close to the body. Assume the shiko dachi position and hold. Don't forget to breathe. After a few seconds, it will be hard to find a muscle group that is not quivering from the effort: pecs, delts, traps, lats rhomboids, abs, erector spinae, glutes, quads. Like Nana's soup, it's all in there.
9-26-11
-weighted pull-ups with off-set negatives (2x5, 3x6, 24 kgs)
-rack hold (2x24 kgs, 2x1 min)
-weighted shiko dachi hold (24 kgs, 1 min)
Clean the db's to your shoulders and walk around for a minute. Rest and repeat. There's your rack hold. I felt like I strained a pec on the weighted off-set negative. Gotta watch that. Maybe more warm-up.
9-24-11
-3hrs of sambo with sambosteve
I have been looking forward to this striking and throwing seminar for weeks. Although the turnout was small, some of the most progressive and influential Kyokushin instructors in the tri-state area were in attendance. My orthopedist would not have been happy to hear what I was doing, but I organized the event. I had to be there. Besides, good buds were signed-up.
For some, throwing and falling were new experiences. I was pretty happy to work on closing-in with a technique Steve called Key 2.
9-23-11
-circular pull-ups (8x10)
Pull-up Project:
660 bw
121 weighted (24 kgs)
25 weighted (26.5 kgs)
25 weighted (25.2 kgs)
44 weighted (40.8 kgs)
40 weighted (42 kgs)
-200 kb swings
-weighted shiko dachi hold (24 kgs, 1.5 min)
I came up with the weighted shiko dachi a couple of days ago. In the past I had walked around with dumbbells held up by my shoulders in a rack position. It's a great full body isometric exercise, but as I get fatigued, I tended to let the curve of my spine take the weight-not a good thing. Enter the weighted kiba dachi hold. Shiko dachi, for anyone who hasn't taken a karate class, is a wide legged stance where your knees are bent close to parallel, knees and toes are angled outwards. Grab a kettlebell by the horns and draw it up to your chin, hold it close to the body. Assume the shiko dachi position and hold. Don't forget to breathe. After a few seconds, it will be hard to find a muscle group that is not quivering from the effort: pecs, delts, traps, lats rhomboids, abs, erector spinae, glutes, quads. Like Nana's soup, it's all in there.
9-26-11
-weighted pull-ups with off-set negatives (2x5, 3x6, 24 kgs)
-rack hold (2x24 kgs, 2x1 min)
-weighted shiko dachi hold (24 kgs, 1 min)
Clean the db's to your shoulders and walk around for a minute. Rest and repeat. There's your rack hold. I felt like I strained a pec on the weighted off-set negative. Gotta watch that. Maybe more warm-up.
9-24-11
-3hrs of sambo with sambosteve
I have been looking forward to this striking and throwing seminar for weeks. Although the turnout was small, some of the most progressive and influential Kyokushin instructors in the tri-state area were in attendance. My orthopedist would not have been happy to hear what I was doing, but I organized the event. I had to be there. Besides, good buds were signed-up.
For some, throwing and falling were new experiences. I was pretty happy to work on closing-in with a technique Steve called Key 2.
9-23-11
-circular pull-ups (8x10)
Pull-up Project:
660 bw
121 weighted (24 kgs)
25 weighted (26.5 kgs)
25 weighted (25.2 kgs)
44 weighted (40.8 kgs)
40 weighted (42 kgs)
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