5 minutes Zhang Zhaung
TacGym SNAFU - Delta - Substituted Shoulder rolls for somersaults, still jarred rt. shoulder so took it easy.
TACFIT SESSION REPORT [4/1X4]
Station 1:- Score 30 HRbpm: 80 RPT: 8 RPD: 3 RPE: 6
Station 2:- Score 10 HRbpm: 80 RPT: 8 RPD: 3 RPE: 6
Station 3:- Score 40 HRbpm: 100 RPT: 8 RPD: 3 RPE: 6
Station 4:- Score 30 HRbpm: 90 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 110
Average HRbpm: 87.50
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
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Archimedes I
Showing posts with label Zhang Zhaung. Show all posts
Showing posts with label Zhang Zhaung. Show all posts
Wednesday, July 6, 2011
Tuesday, July 5, 2011
7.5.11 - no intensity
Took the long weekend off to rest my shoulder. I hurt this pretty good, it is still sore. Going to keep taking it easy. I did some Zhang Zhaung yesterday and today to force Chi into the area. Hopefully everything will be alright soon. It is better but not 100%
Strain Prevention without any use of right shoulder.
Strain Prevention without any use of right shoulder.
Monday, August 17, 2009
8.17.09 - Monday - Day 8 - 4x7
Intu-Flow
Zhang Zhaung - Wu Chi Position - Day 4 of 21 @ 5 Mins.
Heavy Day - Circuit - 3-5 reps each
A1. Dead/Hang Cleans - 32kgs
A2. RR - 40kg/48kg - pulled 40kg
A3. Dbl FSQ - 32kgs
A4. OA snatch - 40kg
A5. Push Press - 48kg
Reated 1 minute between rounds - 2 mins between circuits - I made 2.5 rounds. I didn't want to push it too much. Maybe next Heavy day :)
Zhang Zhaung - Wu Chi Position - Day 4 of 21 @ 5 Mins.
Heavy Day - Circuit - 3-5 reps each
A1. Dead/Hang Cleans - 32kgs
A2. RR - 40kg/48kg - pulled 40kg
A3. Dbl FSQ - 32kgs
A4. OA snatch - 40kg
A5. Push Press - 48kg
Reated 1 minute between rounds - 2 mins between circuits - I made 2.5 rounds. I didn't want to push it too much. Maybe next Heavy day :)
8.16.07 - Sunday - Day 7 of 4x7
Light day
Intu-Flow
Zhang Zhaung - Wu Chi for 5 min - Day 3 of 21 @ 5 min.
FlowFit - only 10 mins.
Good session overall
Intu-Flow
Zhang Zhaung - Wu Chi for 5 min - Day 3 of 21 @ 5 min.
FlowFit - only 10 mins.
Good session overall
Friday, August 14, 2009
8.14.09 - Friday - Day 5 - 4x7
Zhang Zhaung - Wu Chi position for 5 Minutes - Day 1. I have to do this for 3 weeks, the progress to 20 min/day. 3weeks on each 5 min interval. Then repeat with the second position, Holding the Balloon. Fun Times!
Intu-Flow
Medium Day
Circuit - all with 15# CBs, except Mills - Repeated twice
A1 - Dbl Swipes - 15 reps
A2. Front/back pendulums - 5F/5B each arm
A3. Inward/Outward Pendulums - 5I/5O each arm
A4. Iron Cross - 5 reps
A5. Dbl Barbarian Squats - 10 reps
A6. Mills 10/10
A7. Standing walkout(standing ab wheel w/o ab wheel) 5 reps
Rinse and repeat
The Zhang Zhaung was easier than I thought the first 5 minutes would be. I have read up to part 2 in the book. Really interesting stuff. I am already looking at Master Lam Kam Chuen's Tai Chi and the Way of Power.
Intu-Flow
Medium Day
Circuit - all with 15# CBs, except Mills - Repeated twice
A1 - Dbl Swipes - 15 reps
A2. Front/back pendulums - 5F/5B each arm
A3. Inward/Outward Pendulums - 5I/5O each arm
A4. Iron Cross - 5 reps
A5. Dbl Barbarian Squats - 10 reps
A6. Mills 10/10
A7. Standing walkout(standing ab wheel w/o ab wheel) 5 reps
Rinse and repeat
The Zhang Zhaung was easier than I thought the first 5 minutes would be. I have read up to part 2 in the book. Really interesting stuff. I am already looking at Master Lam Kam Chuen's Tai Chi and the Way of Power.
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