Archive for the ‘Grease the Groove’ Category

P90X Yoga X

Monday, December 6, 2010 Leave a comment

Well, I finally made it to the twisting chair pose… and then I stopped. 30 minutes is still my limit.

My right hammie is a bit tender from Saturday so it felt good to do yoga tonight.

I decided to change the order in which I did the tests: medium grip, neutral grip, chin-ups. Neutral grip and chin-ups tested best but I had no energy tonight. I struggled to get 2 ugly neutral grip.


Increase Your Chin up or Pull up Video Challenge

Tuesday, November 23, 2010 Leave a comment

Shoulder mobility, hard rolling, Brettzel 2.0, arm bars

Warmed up with DL (16 kg), two handed swings (16 kg) and 16 kg C&P

I took the Extreme Human Performance Video Challenge: Increase Back Size and Strength with Chinup and Pullups”.

Here is the before video and here is the after video.

Categories: Grease the Groove

Spinning: Maximum Results

Thursday, November 18, 2010 Leave a comment

My knee was tight in the beginning but after 2 standing climbs it felt okay. I will ice my knees during dinner.

Chin-ups tested best tonight but I wonder if the order affects the outcome?
10 x 2 Chin-ups

P90X Yoga X

Thursday, November 11, 2010 Leave a comment

30 min

All types of pull-ups tested well. I decided to do medium grip.
6 x 2

MVF Training Session #8

Saturday, November 6, 2010 Leave a comment

FMS Re-test
Shoulder mobility: not quite symmetric (almost a 3 on the left side)
Deep squat: no change (but knee feels great and does not get stiff)

New stuff
Rib pulls: Lay on side with left knee on bosu. Put left arm under ribs inhale and the turn while exhaling.

Corrections for swing
Left foot is usually too far forward
Bell is too far out in front – get closer
Work on breathing – inhale through nose during the back swing and then exhale sharply when snapping hips

Worked on breathing – exhale as soon as bell leaves rack position; keep tension in the core
Make sure hips stay tucked under when pressing with left hand
Recommended pressing 16 kg instead of push pressing; focus on getting one good rep

Feet same width as with a swing/snatch
Turn both feet 45 degrees
Can use opposite hand to chop fold in hip
Back leg stays locked & straight while front leg can bend
Turn head to look over to opposite hip
Squeeze glute to come back up

Work out ladder (1 to 5)

GTG @ Golds
2 x 5 neutral grip

Active Release Technique #6

Tuesday, November 2, 2010 Leave a comment

TENS with heating pad

The doctor started with ART. Then doctor used Graston on my quad and hamstring while I moved my leg through its ROM.

I tested chin-ups, neutral grip, and med grip right after I ate dinner and they all tested poorly. I attributed this to lack of warming up. So I warmed up with 10 kg presses. When I retested, chin-ups tested well.

7 x 2 chin-ups

P90X: X Scretch

Friday, October 29, 2010 Leave a comment

Tonight I finally saw a significant difference in the biofeedback test and neutral grip won.
5 x 2 neutral grip