* 2018-07-18 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout
:END:
Frog Stand 3x5s Wall HeSPU 3x1 Muscle Up négatives 3x3 (1/3 de la
descente) Advanced back lever 7+8+15s Advanced tuck Front lever
12+13+14s
* 2018-07-22 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout
:END:
Jul 22 11:19:47 CEST 2018 Frog Stand : plus la force Wall HeSPU 0 Muscle
Up négatives 3+2+2 (1/3 de la descente) Advanced back lever 10x3
Advanced tuck Front lever 10x3
* 2018-07-25 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-1
:END:
Jul 25 10:00:13 CEST 2018 Frog Stand 3x2s Wall HeSPU 2 Muscle Up
négatives 3x3 (1/2 de la descente) Advanced back lever 3x5s Advanced
Front lever 3x5s
* 2018-08-13 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout
:END:
Aug 13 14:24:09 CEST 2018 Short-term goals (5 sets of 6-8s for static, 5
sets of 9-12 repeats):
- Free Handstand 10s (ATM: 3x3s max)
- L-sits 6s (ATM: 3x4s)
- Negative muscle-up (ATM: 0)
- Straddle planche (ATM : advanced tuck planche 3x3s)
- Back lever advanced tuck (ATM: tuck)
- Front lever advanced tuck (ATM: tuck/advanced tuck)
- Pull-over (ATM : weak L-pull-ups, 3x3)
Programme : (Negative muscle-up x1 - 2.5min - L-sit x1 - 2.5min)x 3
(planche x1 - 2.5min - front lever x1 - 2.5min)x 3 Negative muscle-up :
3x5 but failed L-sit 3x6s SA frog stand : 6-5-4s back lever : 3x5s
* 2018-08-23 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout
:END:
Aug 23 19:39:30 CEST 2018 Negative muscle-up : 3x3, knee at 100 degree
Lsit 6-7-7-7-6s Advanced tuck back lever : 4-3-1 s but bad form, go back
on tuck Wall HeSPU : during breaks (1). 2 at once Tuck planche : 8-7-8s
Advanced tuck front lever : 6-8-9-5
* 2018-08-29 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-2
:END:
Aug 29 20:15:55 CEST 2018 Negative muscle-up : 4 avec genou à 90 degré,
4 à 45 degré, 3 avec anneaux au niveau triceps mais besoin des pieds
L-sit 8-7-7-7-5 Wall HeSPU 5x1 + 1x2 Tuck back lever 15s Advanced tuck
back lever 2x6s (work on form) Tuck planche 9-8-8
* 2018-09-02 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-1
:END:
Sep 2 22:14:06 CEST 2018 Negative muscle-up : 3-4-4 avec aideavec genou
à 90 degré, 4 à 45 degré, 3 avec anneaux au Lsit : 8-8-8 Wall HeSPU 6x1
Advanced tuck back lever : 3-7-7 (90) Front lever : 8-8-7
* 2018-09-07 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout
:END:
Sep 7 19:45:50 CEST 2018 Negative muscle-up : 3-7-5-5 en partant
accroupi + aidee jambes Lsit : 9-8-8-7 Wall HeSPU 6x1. 1x2 Advanced tuck
back lever : 7-7-6 Advanced front lever : 7-9-8 Advanced tuck Planche
8-7-6
* 2018-09-10 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-1
:END:
Negative muscle-up : 3 simple-3x3 montée+descente en partant accroupi,
anneaux aux épules (cf FitnessFAQ) aidee jambes Lsit : 10-8-7 Wall HeSPU
5x1 Advanced tuck back lever : 2x6 (un peu plus propre) Advanced front
lever : 8-10-10 Advanced tuck Planche : 9-8-9
* 2018-09-13 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-1
:END:
Negative muscle-up : 3x5 Lsit : 10-10-10 Wall HeSPU 5x1 Advanced tuck
back lever : 10
* 2018-09-18 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout
:END:
- Negative muscle-up : 3x5 (avec l'aide de al pointe des pieds)
Lsit :: 10-9-9 Wall HeSPU : 6x1 Advanced tuck back lever : 3x10
Advanced tuck planche : 3x7
* 2018-09-19 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-3
:END:
Stretch : splits
* 2018-09-20 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-2
:END:
Stretch : splits Negative muscle-up : 5-4-3-2 Lsit : 10-10-9 Wall
HeSPU 6x1 Advanced tuck back lever : 11-10 Advanced tuck planche : 9-5
* 2018-09-24 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-2
:END:
2x10s pancake split 1x10s toe touch Shoulder
* 2018-09-25 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-1
:END:
Negative muscle-up : 3x5 Lsit : 11-9-6 Wall HeSPU : 7x1 Advanced tuck
back lever : 7-8-8 Advanced tuck planche : 9-7-6 Advanced tuck front
lever : 8 Shoulder 3 (cf reddit) 10s each 1x90s pancake split
* 2018-09-27 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-3
:END:
Pancake split 60s Split routine 1x10s each Toe-touching
* 2018-09-28 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-1
:END:
Pancake split 90s
* 2018-09-30 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-2
:END:
Équilibre x5
* 2018-09-30 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-3
:END:
Pancake 80-55-40 Assis doit droit avec radiateur Splits : avec des
tabourets pour avoir le dos droit. 15s de chaque : 2xhip flexor et split
(cf routine d'Antranik) Negative muscle-up : 5-2-4-83 Lsit : 9-9-8 Wall
HeSPU 7x1 Advanced tuck back lever : 8-7-7 Advanced tuck planche : 9-8-9
* 2018-10-01 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-3
:END:
Pancake : 60
* 2018-10-03 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-4
:END:
Pancake : 80-60 Split : 20s pour 3 échauffement et 40s de splits de
chaque côté
* 2018-10-04 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-4
:END:
Équilibre
* 2018-10-05 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-2
:END:
Équilibre Pancake : douleur au dos assis au sol en tiran sur le
radiateur. Progression de Tom Maverick à la place. 2x70 sur une chaise
(ok) puis 65 sur une marche (seuil actuel). Pas de douleurs
* 2018-10-06 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout
:END:
Negative muscle-up : 4.5-4.5-3-3 Lsit : 3x9 Wall HeSPU 6x1 (plus
exigeant sur la forme !) Tuck back lever : 3x7 (dos rond...) Advanced
tuck planche : 3x9 Pancake : 90 sur une chaise, 2x60 sur une marche
* 2018-10-07 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-4
:END:
****Objectifs**** étirement à 2 semaines : handstand 10s, pancake assis
au sol 30s, split 60
* 2018-10-08 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-4
:END:
Splits : 30s (3 échauffement et split) Pancake 60s chaise 60s marche
* 2018-10-09 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-2
:END:
Handstand : max = 8s Toe-touching x1
* 2018-10-11 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-5
:END:
Handstand : 11s une fois ! Pancake : 1x chaise, 1x marche, non chrono
* 2018-10-12 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-3
:END:
Negative muscle-up : 4-5-3 Lsit : 3x9 Wall HeSPU 11x1 + 2 Tuck back
lever : 2x7-8 Advanced tuck planche : 9-9-7
* 2018-10-24 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-5
:END:
Pushup planche 6-3 Negative muscle-up : 4-4-3 Lsit : 8-6-7 (jambe quasi
tendu) Handstand pushup lvl 2 : 3-4-3 (new progression, see
[[https://www.youtube.com/watch?v=h0HjqYRlXYg]]) Advanced tuck back
lever : 5-5 Planche : 6x1 passages (rapide) tuck - genou écartés - tuck
([[http://gmb.io/planche/]] "straddle open tuck hold").
* 2018-11-12 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-5
:END:
Negative muscle-up : 5-4-4 L-sit 6-6-6 Handstand pushup lvl 2 : 4-4-4
Tuck back : 4-5-4
* 2018-11-19 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-6
:END:
Negative muscle-up : 4-3-3 Lsit : 5-5 (jambes tendues) Handstand pushup
lvl 2 : 4-4 Advanced tuck back lever : 5-4 (dos droits, jambe 90 ?)
Planche : 4x1 passages (rapide)
* 2018-11-26 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-7
:END:
Muscle-up : 4-2 (réussi ???)-0 Lsit : 7-5-5 (jambes tendues) Advanced
tuck back lever : 5 (fesse hautes)-5 (dos droit !)-5
Handstand pushup lvl 2 : 4-4-5 (dernier quasi sans appuis) Planche : 1x2
passages (rapide)
* 2018-11-30 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-4
:END:
Muscle-up : 1.5-2-1 (assis, bras tendus) Lsit : 7-6-5 Wall HeSPU : 4-4
Advanced tuck back lever : 5-6-5 Tucked planche (outside-inside) 2-3-3
* 2018-12-02 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-5
:END:
Muscle-up : 2-1-1 (L-sit sans toucher le sol !) Lsit : 6-6-6 Wall
HeSPU : 4-4-4 Advanced tuck back lever : 6-6-5 Tucked planche
(outside-inside) 3-3-4
* 2018-12-07 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-5
:END:
Muscle-up (L-sit) : 0 (6 tentatives)-2-1 Lsit : 7-5-6 Wall HeSPU : 5-4-4
Advanced tuck back lever : 8-8-7 Tucked planche (outside-inside) 5-4-2
* 2018-12-11 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-3
:END:
Muscle-up : (3 tentatives)-1-1 Lsit : 7-7-7 Wall HeSPU : 5-4-4 Advanced
tuck back lever : 7-7-7 Tuck - one-leg : 3x1s
* 2018-12-15 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-1
:END:
Muscle-up : 1-2-2 Lsit : 9-5-6 Wall HeSPU 4-4-4 (les pieds "sautent")
Advanced tuck back lever : 8-5-6 Tuck - one-leg : 3x0.5s (2 pieds l'un
après l'autre)
* 2018-12-20 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-6
:END:
Muscle-up : 2-0-1 Lsit : 9-9-8 Wall HeSPU 4-3-2 Advanced tuck back lever
: 4-6-4 Tuck - one-leg : 2x1s
* 2018-12-30 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-6
:END:
Muscle-up : 0-1.5-1:5 Lsit : 10-9-7 Advanced tuck back lever : 4-6-6
Tuck - one-leg : 11
* 2018-10-19 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand
:END:
* 2018-10-20 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand
:END:
* 2018-10-21 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand
:END:
* 2018-10-24 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand
:END:
Un peu de travail de changement position ("banane"-"droit"). Super dur
* 2018-10-25 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand
:END:
* 2018-10-28 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-1
:END:
* 2018-10-29 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand
:END:
* 2018-10-30 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand
:END:
* 2018-11-01 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-1
:END:
* 2018-11-02 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-1
:END:
* 2018-11-03 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-1
:END:
* 2018-11-05 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-1
:END:
* 2018-11-09 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-2
:END:
* 2018-11-11 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-2
:END:
* 2018-11-12 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-2
:END:
* 2018-11-13 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-1
:END:
* 2019-01-02 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-6
:END:
Wall straddle press eccentrics : moitié du mouvement Straddle L-sit (
[[https://www.youtube.com/watch?v=FAkSQE9cLDM]] ) seated : 2x10 (jambes
mi-pliées...) Muscle-up : 0-2x0.5-1.5 PLanche pull-up : 5-4-4 L-sit
(rings, jambes pliées) : 3x3 Advanced tuck back lever : 7-6-6
* 2019-01-04 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-6
:END:
Wall straddle press eccentrics : 2x4 (demi en remontée) Straddle L-sit
seated : 2x10 (jambes mi-pliées...) Muscle-up : 1.5-2-2 L-sit (rings,
jambes tendues à 80%) : 2x3 Advanced tuck back lever : 6-6-5 Handstand
push-up : 3x3 Tuck - one-leg : 4x1s (2 jambes à la fois, extension
complète !)
* 2019-01-07 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-8
:END:
Wall straddle press eccentrics : 2x2 (demi en remontée) Straddle L-sit
seated : 2x10 (jambes mi-pliées...) Muscle-up : 3x2 :) Advanced tuck
back lever : 6-6-6 Handstand push-up : 2 (sans "sauter" avec les pieds)
Tuck - one-leg : 3x1s
* 2019-01-10 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-7
:END:
Wall straddle press eccentrics : 4-2 Straddle L-sit seated : 3x10
Muscle-up : 2-1.5-(0.5x2) L-sit (rings, jambes tendues à 80%) : 4-4
Advanced tuck back lever : 7-6(jambe 45° !)-5 Handstand push-up : 3x3
Tuck - one-leg : 3x1
* 2019-01-12 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-2
:END:
Wall straddle press eccentrics : 3x4 Straddle L-sit seated : 3x10
Muscle-up : 3x2 (bras tendu ! et false grip) L-sit (rings, jambes non
parallèles au sol) : 3x3s Advanced tuck back lever : 3x6s Handstand
push-up : 3x3 Tuck - one-leg : 4x1s
* 2019-01-19 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-3
:END:
Wall straddle press eccentrics : 4-1 Straddle L-sit seated : 3x10
Muscle-up : 4x3 (que du négatif, impossible d'en refaire normalement
ajourd'hui) L-sit (rings, jambes non parallèles au sol) : 2x3 Advanced
tuck back lever : 5-4-3 Handstand push-up : 3x4 Tuck - one-leg : 3x1
* 2019-01-23 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-7
:END:
Wall straddle press eccentrics : 3-3-2 Straddle L-sit seated : 3x10
Muscle-up : 3 (négatif) - 3 avec appui - 3 (appui) L-sit (rings, jambes
non parallèles au sol) : 3x1s Advanced tuck back lever : 3x3s Handstand
push-up : 3-3-2.5 (plus en avant) Tuck - one-leg : 3x1
* 2019-01-25 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-7
:END:
Wall straddle press eccentrics : 3-5-5 Straddle L-sit seated : 3x10
Muscle-up : 4x3 (avec pied pour travailler technique) L-sit : 3-2-2
Advanced tuck back lever : 5-6-4 (dernier = jambe mi pliées) Handstand
push-up : 1.5-3 Tuck : 8-6 -4-4(retour dos droit en statique, 30° avec
le sol, 2 derniers avec jambes pliées)
* 2019-01-30 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-8
:END:
Wall straddle press eccentrics : 5-4-4 Straddle L-sit seated : 3x10
Muscle-up : 4-3-3 (appui) L-sit : 5-3-4 (au sol) Advanced tuck back
lever : 5-5-5 Handstand push-up : 4-3-2 Tuck : 4-4-2s
* 2019-02-03 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-7
:END:
all straddle press eccentrics : 4-5-4 Straddle L-sit seated : 3x10
Muscle-up : 6x3 (test, pour l'instant anneau niveaau épaule) L-sit :
6-5-3 (au sol) Advanced tuck back lever : 3x3 Handstand puss-up : 4-1-3
Tuck : 4-s
* 2019-02-07 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-8
:END:
Wall straddle press eccentrics : 4-4 Straddle L-sit seated : 3x10
Muscle-up : 3x3 L-sit : 4-4-4 Advanced tuck back lever : 4-4-4 Handstand
puss-up : 3-3-1 Tuck : 3x4
* 2019-02-12 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-4
:END:
Wall straddle press eccentrics : 4-3-5 Straddle L-sit seated : 3x10
Muscle-up : 3 debout épaule, 3 debout tiers nuque, 3 machoire, 3 oreille
L-sit : 4-4-4 Advanced tuck back lever : 6-6-6 Handstand push-up : 3-3-3
Tuck : 5-5-5
* 2019-02-17 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-8
:END:
Wall straddle press eccentrics : 4-3-3 Straddle L-sit seated : 3x10
Muscle-up : 3 (machoire, accroupi) 2x3 (milieu cou, idéal pour ne pas
s'aider des pieds) L-sit : 4-4-4 Advanced tuck back lever : 7-7-5
(jambes sous thorax encore) Handstand push-up : 3x3 Tuck : 6-5-5
* 2019-02-20 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-9
:END:
Wall straddle press eccentrics : 4 Straddle L-sit seated : 3x10
Muscle-up : 3-3-2-2-1 (mi cou) L-sit : 6-6-5 Advanced tuck back lever :
7-7-5 Handstand push-up :3-2-3 (plus dur si plus en vanat) Tuck : 6-6-5
* 2019-02-22 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-8
:END:
Wall straddle press eccentrics : 3-4-6 Straddle L-sit seated : 3x10
Muscle-up : 3-3-2-2 (base cou pour technique) L-sit : 6-3-4-5 Advanced
tuck back lever : 7-7-6 Handstand push-up : 3-3-3 Tuck : 6-4-5
* 2019-02-27 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-10
:END:
Wall straddle press eccentrics : 3x10 Straddle L-sit seated : 3x3
Muscle-up : 3-3 L-sit : 4-5-4 Advanced tuck back lever : 7-7-7 Handstand
push-up : 3-3-2 Tuck : 6-5-4
* 2019-02-02 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-2
:END:
* 2019-02-03 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-3
:END:
Travail de changement de position. Difficile mais semble super utile
* 2019-02-07 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-2
:END:
Pieds joints en changeant de position
* 2019-03-02 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-4
:END:
Wall straddle press eccentrics : 2-2-7 Straddle L-sit seated : Muscle-up
3-3-2-2 L-sit : 4-4-4 (jambes bien droite mais un peu bas) Advanced
tuck back lever : 6-6-5 (plus à angle droit) Handstand push-up : 3-2-2
(peut-être plus droit) Tuck : 3x5
* 2019-03-10 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-9
:END:
Wall straddle press eccentrics : 3x10 Straddle L-sit seated : 6-6-5
Muscle-up : 3-3-3 L-sit : 4-5-4 Advanced tuck back lever : 6-6-5
Handstand push-up : 3-2-3 Tuck : 5-5-5
* 2019-03-13 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-11
:END:
Wall straddle press eccentrics : 6-3-3 Straddle L-sit seated : 3x10s
Muscle-up : 3-3-3 (niveau épaule pour technique) L-sit : 4-4-5 Advanced
tuck back lever : 6-6 Handstand push-up : 3-3-2 Tuck : 6
* 2019-03-25 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-9
:END:
Wall straddle press eccentrics : 4-4-2 Straddle L-sit seated : 3x3
Muscle-up : 3-3-3 L-sit : 4-4-5 Advanced tuck back lever :6-7-6
Handstand push-up : 2.5-2-2 Tuck : 6-5-5
* 2019-03-29 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-9
:END:
Wall straddle press eccentrics : 6-6-5 Straddle L-sit seated : 3x10
Muscle-up : 3-2-2-2 L-sit : 5-5-4
* 2019-04-01 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-10
:END:
Wall straddle press eccentrics : 6-5-5 Straddle L-sit seated : 3x10
Muscle-up : 3-3-2 L-sit : 3x4 Advanced tuck back lever : 7-7-6 Handstand
push-up : 3-2-3 Tuck : 5-4-4
* 2019-04-03 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-12
:END:
Wall straddle press eccentrics : 3x5 Straddle L-sit seated : 3x10
Muscle-up : 3-3-3 L-sit : 5-4-5 Advanced tuck back lever : 6-6 Handstand
push-up : 3-3-3
* 2019-04-09 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-5
:END:
Wall straddle press eccentrics : 3x4 Straddle L-sit seated : 3x10
Muscle-up : 3x3 L-sit : 3x4 Advanced tuck back lever : 3x6 Handstand
push-up : 3-3 Tuck : 4-4-4
* 2019-04-11 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-9
:END:
Floor to hEADstand : 1-2-2 Straddle L-sit seated (lent) : 5-5 Muscle-up
: 3-2-3 Tucked planche (retour aux bases) : 10s-10
* 2019-04-17 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-13
:END:
Wall straddle press eccentrics : 5-5-3 Straddle L-sit seated : 3x5
(lent) Muscle-up : 3x3 (rings au niveau des épaules, usage de la pointe
des pieds encore) L-sit : 5-5-4 Advanced tuck back lever : 6s-6
Handstand push-up : 3-3-2 Straddle Open Tuck Hold: 1-2s
* 2019-04-24 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-14
:END:
Wall straddle press eccentrics : 3-3-4 Straddle L-sit seated : 2x5
Muscle-up : 3-3-2 L-sit : 4 (crampe...)-2-3 Advanced tuck back lever :
6-6-6 Handstand push-up : 3-3-2 Straddle Open Tuck Hold: 1-2-2s
* 2019-04-27 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-5
:END:
Wall straddle press eccentrics : 5-6-7 Straddle L-sit seated : 6-6-6
Muscle-up : 3-3-3 L-sit : 5-4-5 Tuck back lever : 6-7 Handstand push-up
3-3-3 Tuck : 0-1
* 2019-04-23 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-2
:END:
1. Handstand
* 2019-04-24 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-1
:END:
* 2019-05-01 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-15
:END:
Straddle L-sit seated : 5-5-5 Muscle-up : 3-2-2-1 L-sit : 4-4 Tuck back
lever : 4-5 Tuck : 2-1-3
* 2019-05-09 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-10
:END:
Wall straddle press eccentrics : 4-5-3 (3 quasi complets)7 Straddle
L-sit seated : 5-5-5 Muscle-up : 3-3-3 L-sit : 5-4-4 Handstand push-up :
3-3-3 Tuck : 2-2
* 2019-05-17 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-10
:END:
Wall straddle press eccentrics : 1 (entier, négatif)-2-2 Straddle L-sit
seated : 3x3 Muscle-up : 3x3 L-sit : 5 Advanced tuck back lever : 7-6
Handstand push-up : 3x3 Tuck : 3-4
* 2019-05-23 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-11
:END:
Wall straddle press eccentrics : 2-3-3 (negative) Straddle L-sit seated
3x5 Muscle-up : 3x3 L-sit : 5-5-4 Tuck back lever : 6-5-5 Handstand
push-up : 3x3 (travailler forme) Tuck to single leg (each leg) :
0.5(sic)x3
* 2019-05-29 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-16
:END:
Wall straddle press eccentrics : 3x3 Straddle L-sit seated : 3x5
Muscle-up : 3x3
* 2019-05-01 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-2
:END:
* 2019-05-07 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-3
:END:
* 2019-05-08 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-3
:END:
* 2019-05-09 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-3
:END:
* 2019-05-10 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-3
:END:
* 2019-05-15 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-4
:END:
* 2019-05-16 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-4
:END:
* 2019-05-17 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-4
:END:
* 2019-05-20 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-3
:END:
* 2019-05-21 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-4
:END:
* 2019-05-23 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-5
:END:
* 2019-05-24 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-5
:END:
* 2019-05-25 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-3
:END:
* 2019-05-26 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-4
:END:
* 2019-05-27 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-4
:END:
* 2019-05-28 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-5
:END:
* 2019-05-29 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-5
:END:
* 2019-05-30 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-6
:END:
* 2019-05-31 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-6
:END:
* 2019-06-02 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-10
:END:
- Straddle L-sit seated : 3x5 Muscle-up : 3-3-2 (2 complet !!!)
L-sit :: 5-5-5 Advanced tuck back lever : 5-5-3 Handstand push-up :
3x3 Tuck (un peu tendu): 2-2
* Revisiting goals (2019-06) Workoutgoals:
:PROPERTIES:
:CUSTOM_ID: revisiting-goals-2019-06-workoutgoals
:END:
Pushing vs pulling
1. Workout
Muscle-up : vertical pushing, extension Back lever : horizontal
pulling, extension Planche : horizontal pushing, flexion V-sit :
pulling, extension
Handstand pushup : vertical pushing, flexion Front lever : horizontal
pulling, flexion
Next levels
2. Workout
Advance if : 6s for static or 3 clean repetitions for dynamics
Goals
3. Workout
Note :
- handstand + manna are mandataroy fo S. Low and very interesting to
combine
- straitght arm press handstand is mandatory and useful for planche
| Exercice | Current level |
| andstand | |
| L-sit/V-sit/manna | |
| Press handstand | |
| Back lever | |
| Planche | |
| Muscle-up | |
Routine
4. Workout
3x5-8 4-5x9-12s (Muscle-up, rest 2.5min, Back lever, rest 2.5min) x3
(Planche, rest 2.5min, V-sit, rest 2.5min) x3
Warmup : static hold on rings 2. Skill work : L-sit, handstand,
tumbling, core compression 3. Power/eccentrics/isometrics 4. Flexibility
* 2019-06-09 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-11
:END:
NB: pairs with resting 2.5min L-sit: 5-4-4 Compression: 1-5-3s (1cm ...)
Straddle L-sit: fail Muscle-up: 1tentative avec appui-1 réussi-2 avec
appui Tuck planche: 3x7
* 2019-06-13 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-12
:END:
NB: pairs with resting 2.5min L-sit: 3x1s Compression: 5-8 Straight-arm
rings: 10-17-10 Straddle L-sit: fail Muscle-up: 3-3-2 (avec pieds.
Frayeur car barre de traction tombée...) Tuck planche: 3-5
* 2019-06-16 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-12
:END:
Straight arms rings : 20-17-15 Pull-up 3-2 Compression 3x8 Muscle-up +
L-sit : 3x3 (2'30 de repos, L-sit entre 3s et 1s (à la fin)) Plank on
rings + back lever + front lever: 1-1-1 (~3s chaque, mais mauvaise
position)
* 2019-06-20 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-13
:END:
Compression 8-6-6 Muscle-up + L-sit : 3.5#3s-2.5#2s-2#2s Tuck planche on
rings + tuck front lever + tuck back lever: 3s#3s#5s-5s#11s#7s-6s#12s#6s
* Setting goals (2019-06-22)
:PROPERTIES:
:CUSTOM_ID: setting-goals-2019-06-22
:END:
Workoutgoals:
| Now | Date | Goal |
|-----------------------------+------------+---------------------|
| Muscle-up with feet | +3 months | Strict muscle-up |
| Tuck back lever 7s | +1 year | Full back lever 1s |
| Avanced tuck front lever 1s | +1 year | Full front lever 1s |
| Semi-straddle planche 1s | +3 months | Straddle planche 5s |
| andstand 3s + | 6 months H | andstand 30s |
| L-sit 7s | +6 months | Straddle L-sit 3s |
* 2019-06-22 Sat Parkour
:PROPERTIES:
:CUSTOM_ID: sat-parkour
:END:
Essai des exercices pour le wall climb : - position chat x3 - "pull-up"
en position chat - knee raises (à droite) - extension de la jambe en
position chat (x2, jambe non complètement tendue)
* 2019-06-23 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-13
:END:
Compression 8-6-6 Straigth arms RTO : 19-20-13 Extension (lower-back) :
10-9-10 L-sit (ground) : 3-4-4-2 Muscle-up + tuck planche : 4#2s-3#2s
tuck front lever + tuck back lever: 12#12-10#10-12#12-10#6 *2019-06-29
Compression 8-6-6 Straigth arms RTO : 20-19-19 Extension (lower-back) :
20-20 L-sit (ground) : 6-5-4 Muscle-up + tuck planche : 5#1s-5#1-5#1
tuck front lever + tuck back lever: 6#58+7#6+7#6
* 2019-06-09 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-5
:END:
* 2019-06-10 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-5
:END:
* 2019-06-11 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-6
:END:
* 2019-06-15 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-4
:END:
* 2019-06-16 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-6
:END:
* 2019-06-17 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-6
:END:
* 2019-06-18 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-7
:END:
* 2019-06-20 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-7
:END:
* 2019-06-21 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-7
:END:
* 2019-06-22 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-5
:END:
* 2019-06-24 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-7
:END:
* 2019-06-25 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-8
:END:
* 2019-06-26 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-6
:END:
* 2019-06-28 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-8
:END:
* 2019-06-30 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-7
:END:
* 2019-07-01 Mon Parkour
:PROPERTIES:
:CUSTOM_ID: mon-parkour
:END:
Rambarde trop glissante...
1. Parkour
Toujours des difficultés pour le wall-climb : est-ce de la force
brute pour les bras ? Impossible de pousser avec les jambes et
envoyer vers le haut...
2. Parkour
3. Handstand
* 2019-07-02 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-9
:END:
* 2019-07-03 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-17
:END:
Compression 3x8 Planch (sol + bras bien tendus cette fois !!) : 3x8
Straigth arms RTO : 17-15-12-10 Extension (lower-back) : 15 Muscle-up +
L-sit : 3#1s-3#1-4#1-4#1 (jabmes presques horizontales) advanced tuck
front lever + advanced tuck back lever: 10#5 (dos courbé en back)-6#5
(fesse trop basses, dos droit)-6#5s (bonne position, maintenant arriver
à avoir jambes à 90°)-6#5-3#3
1. Handstand
* 2019-07-04 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-8
:END:
* 2019-07-07 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-8
:END:
* 2019-07-08 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-11
:END:
Compression 8-8-7 Planch (sol + bras bien tendus cette fois !!) : 4-4-3
Straigth arms RTO : 20-20-17-8 Extension (lower-back) : 3x22 Muscle-up +
L-sit : 3x3#1-2#1 (mais jambes à 90° quasi tendues, bras tendus au
début) advanced tuck front lever + advanced tuck back lever: 4x4#4 (dos
toujours courbé sur le back... mais front ok sur la forme)
1. Handstand
* 2019-07-09 Tue Tue
:PROPERTIES:
:CUSTOM_ID: tue-tue
:END:
Passe-muraille :
- cat hang leg press 3x2
- cat hang pull-up 3x2
- cat hang shimmy 3x1
- top out
- 2 négatifs !!! Le problème est le placement des mains (que l'on ne
travaille
pas en courant...) Handstand
* 2019-07-11 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-14
:END:
- Burpee : 5-5 Skin the cat : 3-2 Compression 8-8-8 Straigth arms
RTO :: 21-20-16 Planch (sol + bras bien tendus cette fois !!) : 5-3-4
Extension (lower-back) : 21-21-15 Muscle-up + L-sit : 4#1-4#1-3#1-4#1
(dernière répétition pas terrible en forme) advanced tuck front lever
+ advanced tuck back lever: 5#5-6#3 (dos droit pour back lever)
* 2019-07-12 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-9
:END:
1. Parkour
Passe-muraille :
- cat hang leg press 3x3
- cat hang pull-up 3-3-2
- cat hang shimmy 3x1
- top out
- 4 négatifs
* 2019-07-13 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-6
:END:
1. Running
20min à allure moyenne. 3x10 burpee pour "couper la course", à la
Spartan race
* 2019-07-14 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-9
:END:
1. Workout
Compression 8-7-8 Straigth arms RTO : 22-20-17 Planch (sol + bras
bien tendus cette fois !!) : 3x4 Extension (lower-back) : 3x22
Muscle-up + L-sit : 4#1-4#1-4#1-3#1 (15! mais forme un peu limite)
advanced tuck front lever + advanced tuck back lever: 4x6#5
* 2019-08-07 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-7
:END:
1. Parkour
Passe-muraille :
- cat hang leg press 3x3
- cat hang pull-up 3-3-2
- cat hang shimmy 3x1
- top out
2. Parkour
- 3 négatifs
3. Parkour
* 2019-08-06 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-10
:END:
* 2019-08-08 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-15
:END:
Compression 3x8 Straigth arms RTO : 17-17-17-10 Planche tucked (sol +
bras bien tendus cette fois !!) : 2x7s et 3 tentatives sur anneaux
Extension (lower-back) : 3x22 Muscle-up + L-sit : 4#1-3#1-3#1-2#1
advanced tuck front lever + advanced tuck back lever: 6#6-8#8
* 2019-08-09 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-10
:END:
1. Parkour
Passe-muraille :
- cat hang leg press 3x2
- cat hang pull-up 3-3
- cat hang shimmy 3x1
- top out
- 7 négatifs (!) dont 2 combiné à des top out
* 2019-08-12 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-12
:END:
Extension (lower-back) : 3x22 Muscle-up + L-sit : 3x3#1 advanced tuck
front lever + advanced tuck back lever:
* 2019-08-14 Wed Wed
:PROPERTIES:
:CUSTOM_ID: wed-wed
:END:
1. Running
rythme constant, essayer d'accéler. 30s marche, 15s trot
* 2019-08-15 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-9
:END:
1. Parkour
Petite session technique avec Yvain 5 négatifs. Essayer en marchant
avec changement de main
* 2019-08-16 Fri Fri
:PROPERTIES:
:CUSTOM_ID: fri-fri
:END:
1. Running
* 2019-08-17 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-7
:END:
* 2019-08-18 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-10
:END:
1. Workout
Compression : 3x8 Straigth arms RTO : 20-20-17 Planche tucked : 1-1-1
(anneau) Extension (lower-back) : 3x22 Muscle-up + L-sit :
3#1-3#2-3#2-3#2 (jambes pliées) Advanced tuck front lever + advanced
tuck back lever: 10#8-10#8-11#9
* 2019-08-19 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-8
:END:
* 2019-08-21 Wed Wed
:PROPERTIES:
:CUSTOM_ID: wed-wed-1
:END:
1. Running
Marche
* 2019-08-22 Thu Parkour
:PROPERTIES:
:CUSTOM_ID: thu-parkour
:END:
Passe-muraille :
- cat hang leg press 3-2-2
- cat hang shimmy 3x1
- top out
- 3 négatifs
- knee-raises : 9 => presque !!
* 2019-08-23 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-11
:END:
Compression : 3x8 Straigth arms RTO : 22-22-20 Planche tucked : 4x1
(commence à venir) Extension (lower-back) : 24-23-21 Muscle-up + L-sit :
4x3#3 Advanced tuck front lever + advanced tuck back lever: 7#7-5#5-10#5
(dos courbé....)
* 2019-08-24 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-8
:END:
1. Running
Rythme moyen sans pauses (objectif = 20min)
* 2019-08-25 Sun Parkour
:PROPERTIES:
:CUSTOM_ID: sun-parkour
:END:
Passe-muraille :
- cat hang leg press 3x3
- cat hang pull-up 3x3
- cat hang shimmy 3x1
- top out 3
- 5 négatifs
- knee raises : 5. On pose maintenant les mains à plat, mais pas encore
le ventre...
* 2019-08-30 Fri Fri
:PROPERTIES:
:CUSTOM_ID: fri-fri-1
:END:
1. Running
rythme moyen sans pauses (objectif = 20min)
* 2019-09-01 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-11
:END:
* 2019-09-02 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-13
:END:
Compression : 3x8 Straigth arms RTO : 3x20 Planche tucked : 3x1
Extension (lower-back) : 3x22 Muscle-up + L-sit : 3x4#3 Advanced tuck
front lever + advanced tuck back lever: 3x7#3
* 2019-09-03 Tue Tue
:PROPERTIES:
:CUSTOM_ID: tue-tue-1
:END:
1. Running
Tentative d'augmenter la fréquence
* 2019-09-05 Thu Parkour
:PROPERTIES:
:CUSTOM_ID: thu-parkour-1
:END:
Passe-muraille :
- cat hang leg press 3-2-2
- cat hang pull-up 3x3
- cat hang shimmy 3x1
- top out 3
- 3 négatifs
- knee raises 8
* 2019-09-11 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-18
:END:
Compression : 3x8 Skin the cat : 3 Planche tucked : 3x1 Extension
(lower-back) : 3x20 Muscle-up + L-sit : 3x4#3 Advanced tuck front lever
+ advanced tuck back lever: 5#5-7#5-8#5 (attention au dos)
* 2019-09-15 Sun Sun
:PROPERTIES:
:CUSTOM_ID: sun-sun
:END:
1. Running
Medium
* 2019-09-22 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-14
:END:
Compression : 3x8 German : 3-2 Active hang : 2min30 avec repos (max =
10s) Passive hang : 1min Extension (lower-back) : 3x22 Muscle-up + L-sit
: 4#3-4#3-4#1 Advanced tuck front lever + advanced tuck back lever:
7#4-7#5-7#3 (dos rond....)
* 2019-09-25 Wed Wed
:PROPERTIES:
:CUSTOM_ID: wed-wed-2
:END:
1. Running
Medium
* 2019-09-30 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-14
:END:
Compression : 3x8 Straigth arms RTO : 2 Planche tucked : 3x1 Extension
(lower-back) : 3x22 Muscle-up + L-sit : 3x4#3 (sauf dernier, 1seconde en
L-sit) Advanced tuck front lever + advanced tuck back lever: 7#5 5#5 5#5
(attention dos rond...)
* 2019-10-01 Tue Tue
:PROPERTIES:
:CUSTOM_ID: tue-tue-2
:END:
1. Running
* 2019-10-03 Thu Parkour
:PROPERTIES:
:CUSTOM_ID: thu-parkour-2
:END:
Douleur IPP 4 donc brève séance : travail flux
* 2019-10-04 Fri Fri
:PROPERTIES:
:CUSTOM_ID: fri-fri-2
:END:
1. Running
Moyenne : 9min30 + 2min30
* 2019-10-07 Mon Parkour
:PROPERTIES:
:CUSTOM_ID: mon-parkour-1
:END:
Entorse au doigts toujours. Échauffement, equilibre et side vault du
côté gauche OK.
1. Handstand
* 2019-10-08 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-6
:END:
Compression : 3x8 German hang : 2-2-2 Planche tucked : 3x4 (au sol,
jambes pliées, bras tendus) Extension (lower-back) : 3x23 Muscle-up +
L-sit : 4#3-2x4#{3-2-1} Advanced tuck front lever + advanced tuck back
lever: 5#2 (dos rond :/)
* 2019-10-13 Sun Parkour
:PROPERTIES:
:CUSTOM_ID: sun-parkour-1
:END:
Underbar, equilibre
* 2019-10-14 Mon Mon
:PROPERTIES:
:CUSTOM_ID: mon-mon
:END:
1. Running
Medium
* 2019-10-15 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-11
:END:
1. Workout
Compression : 3x8 Skin the cat x3 Planche tucked : 4-3-3 au sol
Extension (lower-back) : 3x22 Muscle-up + L-sit : 4#3-4#3-2
(fixationo cassée...) Advanced tuck front lever + advanced tuck back
lever: Front sur une branche d'arbre : 4s max sur 10 essais
* 2019-10-16 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-8
:END:
* 2019-10-17 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-10
:END:
1. Running
* 2019-10-18 Fri Parkour
:PROPERTIES:
:CUSTOM_ID: fri-parkour
:END:
Travail de l'enchaînement
* 2019-10-19 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-6
:END:
Compression : 3x8 Straigth arms RTO : Planche tucked : 3x5 (sol, jambes
pliées) Extension (lower-back) : 3x22 Muscle-up + L-sit : 5#3-4#3-4#3
Advanced tuck front lever + advanced tuck back lever: 5#3-4#3
* 2019-10-25 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-12
:END:
Compression : 3x8 Skin the cat: 3-2-2 Planche tucked : 3x5 Extension
(lower-back) : 3x22 Muscle-up + L-sit : 3x{4#3} Advanced tuck front
lever + advanced tuck back lever: 5#5-5#5-5#4
* 2019-10-26 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-9
:END:
* 2019-10-27 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-12
:END:
* 2019-10-28 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-9
:END:
1. Parkour
Passe-muraille :
- cat hang 3x10s
- top out 3
- cat hang pull-up 3x3
- knee raises 3x2
* 2019-10-29 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-7
:END:
Compression : 3x8 Skin the cat : 3x1 Planche tucked : 3x5 Extension
(lower-back) : 3x22 Muscle-up + L-sit : 3x{4#3} Advanced tuck front
lever + advanced tuck back lever: 3x{5#3} (dos toujours rond)
* 2019-10-07 Mon
:PROPERTIES:
:CUSTOM_ID: mon
:END:
* 2019-11-11 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-10
:END:
1. Workout
Compression : 3x8 Skin the cat : 3-2-2 Planche tucked : 3x4 Extension
(lower-back) : 3x22 Muscle-up + L-sit : 4#3-4#3-4#1 Advanced tuck
front lever + advanced tuck back lever: 6#4-6#5-6#5 (travail dos
droit... mais à confirmer)
* 2019-11-16 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-7
:END:
Compression : 3x8 Skin the cat : 3x2 Planche tucked : 3x4 Extension
(lower-back) : 3x22 Muscle-up + L-sit : 4#3-4#2-4#2 Advanced tuck front
lever + advanced tuck back lever: 6#5 - 6#5-6#5 (dos droit si jambes
pliées)
* 2019-11-18 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-15
:END:
Compression : 3x8 Skin the cat : 0 Planche tucked : 3x6 Extension
(lower-back) : 3x22 Muscle-up + L-sit : 6#3-6#3-3#2 (anneau mi pectoral
=> à travailler comme ça) Advanced tuck front lever + advanced tuck back
lever: 3x7#5
* Weekly-routine goals
:PROPERTIES:
:CUSTOM_ID: weekly-routine-goals
:END:
1. Goals Workout
#+begin_example
- Long term : 5 muscle up, 2s levers complets
#+end_example
- Short-term : 1 muscle-up reussi avec anneau mi-pectoral, 10s front
lever (jambes 90°) et 10s back (jambes pliées)
1. Running
- Long term : 12km
- Short-term : 1h de course
[[https://www.reddit.com/r/running/comments/3bckeh/base_training_a_guide_to_your_foundation_to/]]
2. Trampoline
- Short-term : Front-flip propre, backflip
3. Parkour
- Long-term : wall-climb, 10 enchaînements
- Short-term : wall-climb, 5 echaînements faciles, lazy vault sans
pause
2. Routine routine
Tous les jours : trampoline, handstand Lundi : sprints (10min
échauffement, 6x sprints de 100m à 95% avec 2min de pauses) Mardi :
parkour (technique, endurance) Mercredi : muscu haut du cours Jeudi :
squats, course 30min tranquille Vendredi : parkour (muscu, technique)
Samedi : muscu Dimanche : squats, course 1h
* 2019-11-21 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-11
:END:
1. Parkour
Lazy vault : continue travail Climb-up : toujours travail à l'arrêt
mais avec élan sur un pied. Pas de négatifs réussis.
* 2019-11-22 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-11
:END:
1. Running
* 2019-11-23 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-10
:END:
3x3s, 2x4s, 1x5s
* 2019-11-24 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-13
:END:
1. Parkour
Nouveau circuit : 2x2 cat hang shimmy, 2x3 pull-up, 3xnegatif, 2x2
knee raises, 2xtop out en jumpant Aujourd'hui : 2 circuit + 0.2
* 2019-11-25 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-11
:END:
3x3 23x3
* 2019-11-26 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-12
:END:
1. Running
* 2019-11-27 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-9
:END:
2-4-5-6-8
1. Workout
Compression : 8-8-7 Skin the cat : 0 Planche tucked : 3x6 Extension
(lower-back) : 3x22 Muscle-up + L-sit : 5#5-4#5-4#3 Advanced tuck
front lever + advanced tuck back lever: 10#4 - 10#4 - 11#5 (2eme =
dos droit mais bien surveiller)
* 2019-11-28 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-12
:END:
2-3x3-3x4-5
1. Parkour
Musculation, surtout jambes : pull-up : 5x3 sur poteaux blancs
(épais...) knee-shoulder : 3x4 Kipping : 3 tentatives Precision jump
#+begin_example
0 Stair jump : 1x10, 4 marches Squat : 2x25 Rail squat : 2 lunge :
#+end_example
4x6+1 Step up : 3x10 (de chaque côté) Box jamp : 3x5 Rail plank : 3
Rail push-up: 2 de chaque côté
* 2019-11-29 Fri Parkour
:PROPERTIES:
:CUSTOM_ID: fri-parkour-1
:END:
3 endurance (courts) 2 circuits passe-muraille :
- cat hang shimmy 2x2
- cat hang pull-up 4x2
- knee raises 3x2
* 2019-11-30 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-11
:END:
2+3x3-4-4-5
1. Handstand
* 2019-12-01 Sun Sun
:PROPERTIES:
:CUSTOM_ID: sun-sun-1
:END:
1. Running
* 2019-12-02 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-12
:END:
3-2x4-2x5-8-10
* 2019-12-05 Thu Parkour
:PROPERTIES:
:CUSTOM_ID: thu-parkour-3
:END:
2x26 squats 2x10 burpee Tentative de circuits passe-muraille mais
fatigue ++:
- cat hang shimmy 0
- cat hang pull-up 2x{2x2}
- knee raises 2x2
- négatifs 0
- assistance avec jambe : 6 essais
* 2019-12-06 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-12
:END:
2x2-2x3-5-2x8
1. Parkour
2 circuits : 2 shimmy - 2 pull up - 3 leg press Négatifs avec le pied
gauche en appui Pseudo climb-up en appui sur le sol. Même sur petits
obstacles, non validé...
* 2019-12-07 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-12
:END:
2x2-2x3-2x4-5-11
1. Parkour
30 squat 15 burpee Technique : 5 répétitions de simple, saut de chat,
side vault (G + D, grosse difficultés à gauche, travail de 0) 3x3
pull up, travail muscle-up avec balancé
* 2019-12-08 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-14
:END:
3x2-3-4-2x5
1. Running
* 2019-12-09 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-16
:END:
Compression : 3x8 Burpee : 10 Skin the cat : 3-2 Planche tucked : 5-5-3
Extension (lower-back) : 3x22 Muscle-up + L-sit : 5#5 - 4#4.8 - 4#5 -
4#4 - 3#4 Advanced tuck front lever + advanced tuck back lever:
10#5-10#5-10#5
* 2019-12-10 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-13
:END:
2x2-3-5-6-10
1. Parkour
15 burpees 30 side squat 2 circuits où 1 circuit =
- cat hang shimmy x2
- top out x3 (sauf 2eme ciruit)
- négatifs 3 avec 1 pied au sol
- cat hang pull-up 2x3
- knee raises 2x3
- climb-up avec appui au sol Bilan : hauteur ok, maintenant poser le
ventre (ou plutôt tenir la position)
2. L-sit
3x2-3-3
* 2019-12-11 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-10
:END:
2-3-4-5-6-2x8
* 2019-12-10 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-14
:END:
2x2-3-5-6-10
1. Running
* 2019-12-12 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-13
:END:
3-4-2x5
1. L-sit
4x4-2
* 2019-12-13 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-13
:END:
Compression : 3x8 Skin the cat : Tentative de forward roll = échec
Planche tucked : 6-6-5 Extension (lower-back) : 3x23 Muscle-up + L-sit :
5#5-4#3-4#2-3#1 Advanced tuck front lever + advanced tuck back lever :
10#6 - 10#6 - 5#3
* 2019-12-14 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-13
:END:
* 2019-12-14 Sat Running
:PROPERTIES:
:CUSTOM_ID: sat-running
:END:
* 2019-12-14 Sat L-sit
:PROPERTIES:
:CUSTOM_ID: sat-l-sit
:END:
* 2019-12-15 Sun
:PROPERTIES:
:CUSTOM_ID: sun
:END:
1. Goals
Motivation :
- Not enough progress on the muscle-up => remove L-sit.
- Isometrics : steven low recommadns dynamic moves for parkour =>
stop back lever.
Categories
- Vertical pushing : handstand
- Vertical pulling : muscle-up
- Horizontal pushing : planche push-up
- Horizontal pulling
- Core : L-sit
2. Goals (short-term)
5 tuck planche push-up (with good form) L-sit 30s (many sets as
needed) 3x15 Tuck FL pull-ups
3. Routine (workout only)
Pairs :
- Planche (dynamic) : 3x5 pseudo planche push-up, 3x5 tuck L-sit
push-up 3x5 Tuck Front-lever pull-up
- 3x5 Muscle-up (with eccentrics !!!) 3x5 Pistols
- L-sit
Compression 3x10s
* 2019-12-15 Sun Parkour
:PROPERTIES:
:CUSTOM_ID: sun-parkour-2
:END:
2 circuits :
- cat hang hold 2x10
- négatifs 3
- cat hang pull-up 2x3 (sauf 2eme passage, 1x3)
- knee raises 2x3
- leg assisted : 2x3 (sauf 2eme passage, 1x3) Bilan : peu de progressif,
fatigue
* 2019-12-16 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-13
:END:
3x2-4x3-4-5
1. Workout
Muscle-up : 5-4 (dont 3 vrais !!) - 4 (dont 3 vrais) Pistols (each
side): 5 (Léger appui 1 main, 75% de la descente) - 2x5 (95% mais
plus difficile jambe gauche) Push-up tucked planche : 3x2 (bras a
priori tendu) Pull-up front lever tucked 3x3 (attention position du
bassin !!) L-sit 0 Compression :0 Extension (lower-back) :0
* 2019-12-18 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-11
:END:
5-5-7
1. Parkour
2 circuits :
- cat hang hold 2x10
- négatifs 4
- cat hang pull-up 2x3
- knee raises 2x3
- leg assisted : 2x3 Bilan : fatiguee
* 2019-12-19 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-14
:END:
2x2-2x3-2x5-6
1. Workout
Muscle-up : 3 vrais, 2 aidés - 3 vrais, 2 aidés - 3 vrais, 2 aidés
Pistols (each side): 5 (sans appui , 80% amplitude) - 5 avec appui -
5 avec appui à 100% Push-up tucked planche : 2x3(avec pauses) - 2.5
Pull-up front lever tucked : 3x3 L-sit 3x4 Compression : 3x9
Extension (lower-back) : 3x22
2. Running
* 2020-01-02 Thu Thu
:PROPERTIES:
:CUSTOM_ID: thu-thu
:END:
1. Running
2. L-sit
4-3 (mains vers le côté)-2-2-2
3. Handstand
3x2-4x3-4-5
* 2020-01-03 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-13
:END:
2x2-3-2x4-7-8
1. Workout
Lazy vault à gauche en progression Wall turn ok à gauche ! Wall climb
#+begin_example
knee-up x3 de chaque côté x2. Essai de diminuer la difficulté :
#+end_example
- jumping OK mais négatif à travailler
- aide d'une jambe : échec, à retravailler.
* 2020-01-07 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-15
:END:
StW 45-40-35 BtW 3x2-3x3-4
1. Running
* 2020-01-08 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-12
:END:
StW 40-39 BtW 3-4-5-6-11
1. Workout
Warm-up : 5 burpee Muscle-up : 3 faux, 4 vrais avec 3 pauses - 5
vrais avec 1 pause (anneaux plus haut : 2cm au-dessus du mamelon)-4
vrais Pistols (assisted) : 3x5 Front-lever row (tucked) : 3x4 Planche
tucked push-up: 4 avec pauses - 4 (dont 2 consécutifs) - 4 (dont 2
consécutifs) Extension (lower-back) : 3x22 Compression : 3x10 L-sit
(jambes presque tendues) : 6-6-5
* 2020-01-09 Thu
:PROPERTIES:
:CUSTOM_ID: thu
:END:
1. L-sit
2x10
2. Handstand
StW 45-25-30 BtW 3x3-5-22 (!!!)
3. L-sit
3x10
4. Running
(nouveau record de vitesse mais 2 pauses aux feux)
* 2020-01-11 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-14
:END:
StW 42-35-35 BtW 2-3x3-4-5-6
1. L-sit
2x10
* 2020-01-13 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-14
:END:
StW 35-35-25
1. Workout
Demi-session Muscle-up : 7-6-3 (vrais ! et anneau mi-épaule !)
Pistols (assisted) : 3x5
* 2020-01-18 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-15
:END:
StW 40-37-32 BtW 2-3-4-7-8
1. Workout
Warm-up : Muscle-up : 5-3-3 (vrais, 1cm au dessus de l'épaule)
Pistols (assisted) : 3x5 Front-lever row (tucked) : 3x3 Planche
tucked push-up: 2+1+1 - 2-2 - 1 Extension (lower-back) : 3x22
Compression : 3x10 L-sit: 3x3
* 2020-01-19 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-15
:END:
StW 40-40-30 BtW 2x2-3-2x4-5-13
* 2020-01-20 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-15
:END:
StW 33-28-28 BtW 2-3x4-5
1. Parkour
Échauffement + circuit
* 2020-01-21 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-16
:END:
StW 35-32-25
1. Workout
Warm-up : 5 burpee Muscle-up : 3-4-3 (anneau mi-cou) Pistols
(assisted) : 3x5 Front-lever row (tucked) : »x3 Planche tucked
push-up: 2+2-2+2-2+# Extension (lower-back) : 3x22 Compression :
10-9-10
* 2020-01-30 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-15
:END:
StW 30-30-25
1. Workout
Warm-up : 5 burpee Muscle-up : 4-3-3 (anneau milieu coup) Pistols
(assisted) : 3x5 Front-lever row (tucked) : 3x3 Planche tucked
push-up: 3+2 - 1-2-2 + 3-1 Extension (lower-back) : 3x22 Compression
#+begin_example
3x10 L-sit : 3s
#+end_example
* 2020-01-31 Fri Parkour
:PROPERTIES:
:CUSTOM_ID: fri-parkour-2
:END:
Workout :
- crawl (front + back) x2
- knee-raises : 3x15 (each side)
- lunges : 3x10
- pull-up: 5+3 - 3+3 - 3+2
- dips : 3x6
* 2020-02-01 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-16
:END:
StW 35-35-30 BtW 2x2-3-4-5-8
1. Running
* 2020-02-02 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-16
:END:
StW 35-30-35 BtW 4-5-6
1. Workout
- Muscle-up : 3-3-2 Pistols (assisted) : 3x5 Front-lever row (tucked)
:: 3x3 Planche tucked push-up: 3+2 - 3+1 - 3+1 Extension
(lower-back) 3x22 Compression : 3x10 L-sit: 3x2
* 2020-02-15 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-17
:END:
StW 45-32-33 BtW 3x2-2x4-2x5
* 2020-02-16 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-17
:END:
StW 48-38-40 BtW 2x2-2x3-4-3x5
1. Workout
Warm-up : 3-2 skin the cat Muscle-up : 0-2-3 Pistols (assisted) : 3x5
Front-lever row (tucked) : 3x3 Planche tucked push-up: 3+2 - 3+2 -
1+1+1 Extension (lower-back) : 3x22 Compression : 3x10 L-sit : 2-2-1
* 2020-02-17 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-16
:END:
StW 50 (scissors) -30 (close to wall)-35 BtW 2-3-4-2x5-10
1. Running
* 2020-02-18 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-17
:END:
StW 43-40-25-25 BtW 2x2 - 3x3 - 4-5
* 2020-02-20 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-16
:END:
StW 47-32-32 BtW 4x3-4-2x5-6
1. Workout
Warm-up : 2 skin the cat Muscle-up : 0-2-4 (milieu du cou à
travailler...) Pistols (assisted) : 3x5 Front-lever row (tucked) :
3+2 - 3+2 -2+1 Planche tucked push-up: 3x3 Extension (lower-back) :
22 Compression : L-sit : 2
* 2020-02-21 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-14
:END:
StW 45-33-32 BtW 5x3-5-6-9
* 2020-02-22 Sat
:PROPERTIES:
:CUSTOM_ID: sat
:END:
1. Running
* 2020-02-23 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-18
:END:
StW 43-37-33 BtW 3x2-2x3-2x4-5
1. Workout
Warm-up : 3 skin the cat Muscle-up : 3-6-3 (on revient aux épaules
pour travailler le grip => ne pas mettre sur l'ulna...) Pistols
(assisted) : 3x5 Front-lever row (tucked) : 4-3-3 Planche tucked
push-up: 3+2 - 3+2 - 2+1 Extension (lower-back) : 3x22 Compression :
3x10 (jambes enfin tendues !) L-sit : 3-2-2
* 2020-02-25 Tue Parkour
:PROPERTIES:
:CUSTOM_ID: tue-parkour
:END:
Circuit : par tranches de 3 exercices
- crawl back + front x3
- knee drive 3x15
- dips 3x5
- pull-up 3x5
- lunges 3x10
* 2020-02-26 Wed
:PROPERTIES:
:CUSTOM_ID: wed
:END:
1. Running
* 2020-02-27 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-17
:END:
StW 35-35-30 BtW 3x2-3x3-5-2x7
1. Workout
Warm-up : Muscle-up : 3 - 2 - 3 - 2 (en intérieur, position "assise"
mais pieds en l'air) Pistols (assisted) : 4-2-3 (appui sur radiateur,
plus dur qu'avec les anneaux !) Front-lever row (tucked) : 4-4-3
Planche tucked push-up: 3x{3+2+1} Extension (lower-back) : 3x22
Compression : 3x10 L-sit: 3x2
* 2020-02-29 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-18
:END:
StW 35-32-28 BtW 3x2-4x3-4-2x8
* 2020-03-01 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-19
:END:
StW 35-30-30 BtW 2x2-2x3-4-2x5-6
1. Parkour
2x5 pompes 3x4 dips 3x16 lunges 3x17 knee raises 3x3 pull -up
(conditions météo difficiles)
* 2020-03-02 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-17
:END:
StW 32-31-25 BtW 2x3-4x4-6
* 2020-03-03 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-18
:END:
StW 37-33-25 BtW 3x2-2x3-2x4
1. Workout
Warm-up : 2 skin the cat, 3 burpee Muscle-up : 3-5-3 (épaule) Pistols
(assisted) : 5-3-3 (plus dur avec un point d'appui bas) Front-lever
row (tucked) : 4-4-3 Planche tucked push-up: 4+3 - 1+2 - 2+1
Extension (lower-back) : 22 Compression : 10 L-sit: 3
* 2020-03-04 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-13
:END:
StW 42-30-24 BtW 2-3-4x4-5-7
1. Parkour
Passe-muraille : 2 circuits avec 1 circuit =
- cat hang shimmy 8s x2
- top out 3 x2
- cat hang pull-up 3x2
- knee raises 4 x2
- pied au sol 4
* 2020-03-05 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-18
:END:
StW 32-28-28 BtW 3x3-3x4
1. Running
* 2020-03-06 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-14
:END:
(NB fatigue++) Warm-up : 4 burpee Muscle-up : 3-4-3 Pistols (assisted) :
5-4-4 Front-lever row (tucked) : 5-3-3 Planche tucked push-up: 2+2+1 -
3+2 - 2+1 Extension (lower-back) : 3x22 Compression : 3x10 L-sit : 3x3
* 2020-03-07 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-19
:END:
StW 30-27-31 BtW 2x3-3x4-5-2x6-8
* 2020-03-09 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-18
:END:
StW 41-35-30 BtW 3x2-3x3-3x4-6
1. Parkour
échauffement 2x5 burpees (dos droit pour pompes) endurance : 5
mouvements x 3 knee-drive : 4 de chaque côté
* 2020-03-10 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-19
:END:
StW 20-20-18 BtW
1. Workout
Warm-up : 2x5 burpees, 2 skin the cat Muscle-up : 3x4 Pistols
(assisted) : 3x5 Front-lever row (tucked) : 4-4 Planche tucked
push-up: 2+2 - 3+2 - 2+2 Extension (lower-back) : 3x22 Compression :
3x10 L-sit: 3-3-2
* 2020-03-12 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-19
:END:
StW 35-23-23 BtW 3x2-3-5-7
1. Workout
Warm-up : Skin the cat 2-1 et Burpee 2x6 Muscle-up : 3x4 Pistols
(assisted) : 5-4-4 Front-lever row (tucked) : 4-4 Planche tucked
push-up: 3+2 - 3+2 Extension (lower-back) : 3x22 Compression : 3x10
L-sit : 2-2
* 2020-03-14 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-20
:END:
StW 35-28 BtW 2-2x3-2-4-5-6
* 2020-03-15 Sun Parkour
:PROPERTIES:
:CUSTOM_ID: sun-parkour-3
:END:
Kong large : ok mais seulement milieu de la rampe. Endurance : 4
obstacle x 3
* 2020-03-16 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-19
:END:
StW 37-37-30 BtW 3x2-5-2x6
1. Workout
Warm-up : Trampoline Muscle-up : 5-4-4 Pistols (assisted) : 3x4
Front-lever row (tucked) : 3x4 Planche tucked push-up: 2+2 - 3+2 -
3+2 Extension (lower-back) : 3x22 Compression : 3x10 L-sit : 3-2-2
* 2020-03-18 Wed Parkour
:PROPERTIES:
:CUSTOM_ID: wed-parkour
:END:
Lazy vault x5 Underbar x5 Kong : presque ok au 1/3 latéral Knee raise x4
de chaque côté
* 2020-03-19 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-20
:END:
StW 32-33-27 BtW 6x3-4-2x5
1. Running
* 2020-03-20 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-15
:END:
StW 23-23 (on économise le poignet) BtW 2-5x3-3x4-2x5
1. Workout
Warm-up : Trampoline Muscle-up : 1-3-3 (difficile ajourd'hui) Pistols
(assisted) : 3x3 (plus difficile si on descend à 90% seulement)
Front-lever row (tucked) : 3x4 Planche tucked push-up: 3+3 - 3+2 -
2+2+1 Extension (lower-back) : 3x4 Compression : 3x10 L-sit : 3x3
* 2020-03-21 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-21
:END:
StW 32-10 BtW 3x2-5x3-2-4-5-8
1. Parkour
Kong : plateau Knee -up : too tired Underbar : need another place to
train
* 2020-03-22 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-20
:END:
StW 40-35-35 BtW 3x2-4x3-6
1. Running
* 2020-03-23 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-20
:END:
StW 15-30-35 (fesses serrées !) BtW 3x3-4-2x5
1. Workout
Warm-up : Trampoline Muscle-up : 4-4-3 Pistols (assisted) : 3-3(-1) -
3 Front-lever row (tucked) : 5-3-3 Planche tucked push-up: 4+2 -
4+1 - 3+1 Extension (lower-back) : 3x22 Compression : 3x10 L-sit :
3-3-4
* 2020-03-24 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-20
:END:
StW 37-30 BtW 2x3-2x5-7
* 2020-03-25 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-14
:END:
StW 42-30-25 BtW 2x3-4-2x5-8
* 2020-03-26 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-21
:END:
StW 43-32-30 BtW 4x3-4-2x5+6
1. Workout
Warm-up : Trampoline Muscle-up : 1 (+4 avec appui) - 2(+4) - 1(+4) !
Bien retravailler la descente Pistols (assisted) : 3x3 (bien
travailler la forme) Front-lever row (tucked) : 3-4 Planche tucked
push-up: 2+1 - 3+2 - 3+2 Extension (lower-back) : 2x2 Compression :
2x9 L-sit : 2x3
* 2020-03-28 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-22
:END:
StW 37-42-30 BtW 2x2-4x3-2x4-2x5-10
* 2020-03-29 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-21
:END:
StW 40-35-32 BtW 4x2-3x3-4-2x5
1. Parkour
Kong, à retravailler Reverse passe muraille, idem Lazy vault à
continuer Demi-tour ok, à maintenir
* 2020-03-30 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-21
:END:
StW 45-30-25 BtW 3x3-3x4-5
1. L-sit
7-7-6 (jambes pliées)
2. Workout
Warm-up : RTO 2x15, trampoline, skin the cat x2 Muscle-up : 1(+4) -
3(+2) - 3(+1) Pistols (assisted) : 4-4 (dont 1 sans appui à jambe
gauche !) - 5D+2G (sans appui à G) Front-lever row (tucked) : 5-4-5
Planche tucked push-up: 3+3 - 4+1 - 3+2 Extension (lower-back) :
Compression :
* 2020-03-31 Tue
:PROPERTIES:
:CUSTOM_ID: tue
:END:
1. Running
* 2020-04-02 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-22
:END:
StW 35-35-25 BtW 5x2-3x3-4-7
1. L-sit
7-7
* 2020-04-03 Fri Parkour
:PROPERTIES:
:CUSTOM_ID: fri-parkour-3
:END:
Léger progres en lazy vault D. Constant à gauche Régression en kong
* 2020-04-04 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-8
:END:
Warm-up : RTO 17x2-10, trampoline, skin the cat x2 Muscle-up : 1(+4
assisté) - 1(+4) sans toucher le sol Pistols (assisted) : 3x5 (appui)
Front-lever row (tucked) : 5-5-3 Planche tucked push-up: 4+4 - 4+3 - 3+1
Extension (lower-back) : 3x22 Compression : 3x9 L-sit : 3x2
* 2020-04-05 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-22
:END:
StW 35-35-30 BtW 3x2-3x3-2x4
1. L-sit
3x7
2. Parkour
Workout (sans pause sur une série, 20m ?) Quadrupédie avant + sprint : 5
puis 2 min pause Quadrupédie arrière + sprint : 3 puis 2 min pause Kong
avant : 3 puis 2 min pause Kong arrière : 1
* 2020-04-07 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-21
:END:
StW 25 BtW 2x2-2x3-2x4-6
1. L-sit
7-6-7
2. Workout
Warm-up : RTO 20-20-7 Muscle-up : 0(+5 avec appui bout du pied) -
2(+3) - 1(+4) Pistols (assisted) : 3x5 Front-lever row (tucked) :
5-5-5 Planche tucked push-up: 4+3 - 4+1 - 3+1 Extension (lower-back)
#+begin_example
3x22 Compression : 10-9-10
#+end_example
* 2020-04-09 Thu Parkour
:PROPERTIES:
:CUSTOM_ID: thu-parkour-4
:END:
Stride : à peaufiner
Passe-muraille :
- négatifs 3-3
- pull-up 3 chaque chote
- top out 4
- cat hold
- cat move sideway
- knee up 4
- with help
* 2020-04-10 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-16
:END:
StW 37-32-33 BtW 5x3-3x4-2x5
1. L-sit
3x7
* 2020-04-11 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-9
:END:
NB: début de torticolis Warm-up : RTO : 6x10 Burpee : 4 Muscle-up :
0(+5) - 1(+4) - 1(+3) Pistols (assisted) : 3x5 Front-lever row (tucked)
: 5-4-3 Planche tucked push-up: 4+2 - 3+2 - 4+1 Extension (lower-back) :
2x22 Compression : 9-10 L-sit : 3-4
* 2020-04-13 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-22
:END:
StW 37-37-36 BtW 2x2-2x3-4
1. L-sit
3x7
2. Parkour
Burpee 7+4+5 Side vault : légère progression (trottine à droite,
contact à gauche...) Kong : 2 validés Demi tour ok
* 2020-04-15 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-19
:END:
Warm-up : RTO 20-10-10 (dos droit = dur++) Muscle-up : 0(+5) - 1(+4) -
2(+3) Pistols (assisted) : 3x5 Front-lever row (tucked) : 4-4 Planche
tucked push-up: 2+2+1 - 3+2 Extension (lower-back) : 2x22 Compression :
3x10
* 2020-04-16 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-23
:END:
StW 20-37-30 BtW 4x4-2x5-7
1. Parkour
Passe-muraille :
- cat hang 8s de chaque côté x2
- cat hang shimmy 3 de chaque côté
- top out 4 (dont 3 combiné avec un négatif = fatiguant++)
- négatifs
- cat hang leg press 3 de chaque côté
- cat hang pull-up 3 de chaque côté
- knee raises 4 de chaque côté x2
- wall climb avec appui au sol : 4 x 2
* 2020-04-17 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-17
:END:
StW 41-31-33 BtW 2-2x3-2x4-2x5
1. L-sit
3x7
2. Running
* 2020-04-18 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-23
:END:
StW 37-30-31 (quasiment main au bas du mur mais difficile !) BtW
2x2-4x3-3x4-5-8
1. Workout
Warm-up : RTO 3x10 Muscle-up : 2(+3) - 4 - 2(+2) Attention à ne pas
tricher et garder les bras le plus tendus Pistols (assisted) : 3x5
Front-lever row (tucked) : 5-5-4 Planche tucked push-up: 4+4 - 4+2 -
5+1 Extension (lower-back) : Compression : L-sit :
* 2020-04-19 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-23
:END:
StW 30-30-25 BtW 3x3-2x4-2x7-8
* 2020-04-21 Tue
:PROPERTIES:
:CUSTOM_ID: tue-1
:END:
1. Running
* 2020-04-22 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-15
:END:
StW 35-28-26 BtW 2-2x3-4x4-2x5
1. Workout
Warm-up : RTO 3x10, burpee 3x5 Muscle-up : 5-6-4 (dont 3 répétitions
enchaînées ! Bras pas assez tendu mais impression de franchir un
plateau) Pistols (assisted) : 3x4 Front-lever row (tucked) : 2x4
Planche tucked push-up: 4+2 - 4+2 Extension (lower-back) : 3x22
Compression : 2x9 L-sit :
* 2020-04-23 Thu Parkour
:PROPERTIES:
:CUSTOM_ID: thu-parkour-5
:END:
Side vault : à retravailler Kong vault : enfin la sensation d'un kong
sur une barrière ! désormais, travailler la distance Passe-muraille :
2x4 knee drive, 10 negative
* 2020-04-24 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-18
:END:
StW 36-27-27 BtW 7x3-3x4
1. Running
* 2020-04-25 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-10
:END:
Warm-up : Burpee 2x6, RTO 4x10 Muscle-up : 3x3 (négatifs complets !
Jambes tendues mais bras encore pliés) Pistols (assisted) : 3x5
Front-lever row (tucked) : 5-5 Planche tucked push-up: 5+2 - 3+1 - 3+1+1
Extension (lower-back) : 3x22 Compression : 3x10 L-sit : 3x3
* 2020-04-26 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-24
:END:
StW 35-35-30 BtW 2x2-2x3-4-5-3x6
1. Parkour
Passe-muraille :
- cat hang shimmy : 3 moves
- top out : 3
- negative : 2x4 (assisted)
- cat hang leg press : 3 (each side)
- cat hang pull-up 3 (each side)
- knee raises : 4 (each side)
- assisted (1 foot down) 2x4
2. Splits
Standing splits (2-5s + rest) : 30s Wall calf : 15s Low lunge : 30s
Front split : 30s Frog pose (dynamic) : 30s Horse stance : 15s-15s
Standing pancake : 1min
* 2020-04-27 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-23
:END:
StW 40-30-25 BtW 2-2x3-4x4-4x6
1. Running
2. Splits
Standing splits (2-5s + rest) : 30s Wall calf : 0 Low lunge : 30s
Front split : 2x30s Frog pose (dynamic) : 1min Horse stance : 2x30s
Standing pancake : 2x1min
* 2020-04-28 Tue
:PROPERTIES:
:CUSTOM_ID: tue-2
:END:
1. Splits
Standing splits (2-5s + rest) : 2x30 Wall calf : Low lunge : 2x30s
Front split : 1min Frog pose (dynamic) : 1min Horse stance : 2x30s
Standing pancake : 1min
* 2020-04-29 Wed
:PROPERTIES:
:CUSTOM_ID: wed-1
:END:
1. Splits
Standing splits (2-5s + rest) : 30s Wall calf : 15s Low lunge : 40s
Frog pose (dynamic) : 1min Horse stance : 40s Standing pancake :
1min10 Front split : 1min
2. Parkour
Kong workout : 20m + 20m sprint + 40m marche 5 quadrupédie 5 reverse
kong 5 quadrupédie à l'enverse
* 2020-04-30 Thu
:PROPERTIES:
:CUSTOM_ID: thu-1
:END:
1. Running
* 2020-05-01 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-19
:END:
StW 35-30-30 BtW 4x2-2x3-4-5-6-7
* 2020-05-02 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-24
:END:
StW 40-32-30 BtW 5x2-2x3-2x4-7
1. Workout
Warm-up : 4x10 RTO Muscle-up : 0(+4 avec bras plus tendus) - 1+(3) -
2+(2 mais négatifs avec appui Pistols (assisted) : 3-2-3 (appui avec
barre mais difficile de se relever) Front-lever row (tucked) : 4-4
Planche tucked push-up: 1+1+1 - 3+2 Extension (lower-back) : 3x22
Compression : 3x10 L-sit : 3x3
2. Splits
Standing splits (2-5s + rest) : 40s Wall calf : 10s Low lunge : 40s
Frog pose (dynamic) : 1min Horse stance : 5+10-10-5 Standing pancake
#+begin_example
1min25 Front split : 1min
#+end_example
* 2020-05-03 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-25
:END:
StW 32-29-29 BtW 3x3-3x4-2x5
1. Splits
Standing splits (2-5s + rest) : 30s Wall calf : Low lunge : 50s Frog
pose (dynamic) : 1min Horse stance : 30s Standing pancake : 1min
Front split : 1min
2. Parkour
15 burpee avec 1 pause Kong : 3 validés Passe-muraille :
- 3x5 négatifs (avec appui
- 4 kip up
- avec appui : 5
! Je pense avoir compris comment poser le pied !
* 2020-05-04 Mon
:PROPERTIES:
:CUSTOM_ID: mon-1
:END:
1. Splits
Standing splits (2-5s + rest) : 30s Wall calf : 20s Low lunge : 1min
Frog pose (dynamic) : 1min Horse stance : 30s Standing pancake : 1min
Front split : 1min
* 2020-05-05 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-22
:END:
StW 43-37-33
1. Workout
Warm-up : trampoline Muscle-up : 4 (en tendant de plus en plus les
bras : mieux. Et descendant au maximum) - 1 (douleur)-4 Pistols
(assisted) : 3x4 Front-lever row (tucked) : 5-6-6 (Dos un peu rond
mais on valide quand même => niveau supérieur !) Planche tucked
push-up: 6+3 (!!) - 6+2 - 6+2 (On peut passer au niveau supérieur !)
Extension (lower-back) : 3x22 Compression : 3x10 L-sit : 3x3
2. Splits
Standing splits (2-5s + rest) : 30s Wall calf : 0 Low lunge : 40s
Frog pose (dynamic) : 1min Horse stance : 30s Standing pancake : 1min
Front split : 1min
3. Notes
Augmenter la difficulté pour FL row : commencer à tendre les jambes
Idem pour le planche push-up
* 2020-05-06 Wed Parkour
:PROPERTIES:
:CUSTOM_ID: wed-parkour-1
:END:
fatigue++ Passe-muraille :
- cat hang shimmy (each side) : 10s
- top out (each side) : 3
- negative : 3x5
- cat hang leg press (each side) : 3
- cat hang pull-up (each side) : 4
- knee raises (each side) : 2x4
* 2020-05-07 Thu
:PROPERTIES:
:CUSTOM_ID: thu-2
:END:
1. Running
* 2020-05-08 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-20
:END:
StW BtW 2x2-2x3
1. Splits
Standing splits (2-5s + rest) : Wall calf : 15s Low lunge : Frog pose
(dynamic) : Horse stance : Standing pancake : 1min Front split :
2. Handstand
StW 35-35-32 BtW 2x2-4x3-4x4
3. Workout
Warm-up : 5x10s RTO Muscle-up (négatifs lents) : 7-5-5 Pistols
(assisted) : 5-5-3 Front-lever row (advanced tuck) : 0-1-1 Planche
push-up (advanced tuck : 0-0-0 (que des négatifs)
* 2020-05-09 Sat
:PROPERTIES:
:CUSTOM_ID: sat-1
:END:
1. Splits
Standing splits (2-5s + rest) : 30s Wall calf : 10s Low lunge : 50s
Frog pose (dynamic) : 1min Horse stance : 30s Standing pancake : 45s
Front split : 45s
2. Handstand
StW 32-32-32-31 BtW 2x2-4x3-3x4-2x5
* 2020-05-10 Sun Sunday
:PROPERTIES:
:CUSTOM_ID: sun-sunday
:END:
1. Splits
Standing splits (2-5s + rest) : 30s Wall calf : 15 Low lunge : 40s
Frog pose (dynamic) : 1min Horse stance : 30s Standing pancake : 1min
Front split : 1min
2. Parkour
Side vault, endurance training (low intensity)
* 2020-05-11 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-24
:END:
StW 35-35-32 BtW
1. Workout
Warm-up : 20-20-19 RTO Muscle-up (négatifs lents) : 7-5-4 Pistols
(assisted) : 3x5 Front-lever row (advanced tuck) : 0-0-0 Planche
push-up (advanced tuck): 0-0-0 Extension (lower-back) : 3x14
(dynamique) Compression : 3x10 L-sit : 3-1-2
* 2020-05-12 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-23
:END:
StW 35-38-30 BtW 5x2-3x3-3x4
1. Splits
Standing splits (2-5s + rest) : 30s Wall calf : 15s Low lunge : 40s
Frog pose (dynamic) : 1min Horse stance : 30s Standing pancake : 1min
Front split : 1min
2. Running
* 2020-05-13 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-16
:END:
StW 47-32-33 BtW 3x3-6-10
1. Splits
Standing splits (2-5s + rest) : 30s Wall calf : 15s Low lunge : 40s
Frog pose (dynamic) : 1min Horse stance : 30s Standing pancake : 1min
Front split : 1min
* 2020-05-16 Sat Parkour
:PROPERTIES:
:CUSTOM_ID: sat-parkour-1
:END:
Quadrupédie avant + sprint x10
1. Splits
Standing splits (2-5s + rest) : 30s Wall calf : 15s Low lunge : Frog
pose (dynamic) : 30s Horse stance : 20s Standing pancake : 30s Front
split :
2. Handstand
StW 27-36-37-27 BtW 5x2-3-2x4-5
* 2020-05-17 Sun Parkour
:PROPERTIES:
:CUSTOM_ID: sun-parkour-4
:END:
Passe-muraille :
- cat hang shimmy (each side) : 10s
- top out (each side) : 5 (avec 1 négatif à chaque fois)
- negative : 2x5
- cat hang leg press (each side) : 3
- cat hang pull-up (each side) : 4
- knee raises (each side) : 4
- avec appui : 2.5 x 4 (2 côtés)
Progression sur le passe-muraille avec appui. Bien pousser avec les
jambes
* 2020-05-18 Mon
:PROPERTIES:
:CUSTOM_ID: mon-2
:END:
1. Splits
Standing splits (2-5s + rest) : 30s Wall calf : 15 Low lunge : 45s
Frog pose (dynamic) : 1min Horse stance : 30s Standing pancake : 20s
Front split : 30s
2. Running
Les sprint précédents étaient plus longs que prévus... Essayé de
forcer plus aujourd'hui sur la distance mais diminution des distances
à la moitié
3. Handstand
StW 37-27-26 BtW 2x2-3x3
* 2020-05-19 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-8
:END:
Warm-up : RTO 17x3 Muscle-up (négatifs lents) : 5 Pistols (assisted) :
5-5-4 Front-lever row (advanced tuck) : 3x2 tentatives. À la 3eme dos
droit mais difficile. Pas d'amplitude encore (1cm max) Planche push-up
(advanced tuck): 3x2 négatifs Extension (lower-back) : 3x22 (dynamique)
Compression : 3x10 L-sit : 2-3-2
1. Splits
* 2020-05-20 Wed Parkour
:PROPERTIES:
:CUSTOM_ID: wed-parkour-2
:END:
Passe-muraille :
- cat hang shimmy (each side) : 3 déplacements
- top out (each side) : 3
- negative : 3x5
- cat hang leg press (each side) : 3
- cat hang pull-up (each side) : 4
- knee raises (each side) : 4
- avec appui : 4
1. Handstand
Freestanding : 12 essais
2. Splits
Standing splits (2-5s + rest) : 30s Wall calf : 10s Low lunge : 30s
Frog pose (dynamic) : 1min Horse stance : 30s Standing pancake : 1min
Front split : 30s
* 2020-05-21 Thu
:PROPERTIES:
:CUSTOM_ID: thu-3
:END:
1. Running
-
* 2020-05-22 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-21
:END:
StW BtW 2-3x3-4
1. Splits
Standing splits (2-5s + rest) : 30s Wall calf : 15s Low lunge : 30s
Frog pose (dynamic) : 40s Horse stance : 30s Standing pancake : 30
Front split : 35
2. Handstand
StW 40-35-32 BtW 2-3-5x4-2x5
3. Workout
Warm-up : RTO 17-15-10-9 Muscle-up (négatifs lents) : 3x5 Pistols
(assisted) : 3x5 Front-lever row (advanced tuck) : 3x3 tentatives.
dos droit mais 1mm amplitude Planche push-up (advanced tuck): 3x2
négatifs Extension (lower-back) : 3x22 Compression : 3x10
* 2020-05-23 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-25
:END:
StW 30-27-25 BtW 3x3-4-2x5-6
* 2020-05-25 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-25
:END:
StW 39-33-27-25 BtW 3x2-3-4-2x6
* 2020-05-27 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-17
:END:
StW 32-30-25
1. Workout
Warm-up : RTO 17-7 (mais combiné au muscle-up))) Muscle-up (négatifs
lents) : 3x5 Pistols (assisted) : 5-4-3 Front-lever row (advanced
tuck) : 3x3 tentative (1cm max mais dos droit) Planche push-up
(advanced tuck): 3-2-2 négatifs Extension (lower-back) : 2x22
Compression : 2x10 L-sit : 3x4 (échauffement)
* 2020-05-28 Thu
:PROPERTIES:
:CUSTOM_ID: thu-4
:END:
1. Splits
Standing splits (2-5s + rest) : 30s Wall calf : 15s Low lunge : 40s
Frog pose (dynamic) : 1min Horse stance : Standing pancake : 1min
Front split : 55s
2. Handstand
StW 35-35-25 BtW 7x3-2x4-5
3. Running
* 2020-05-29 Fri Parkour
:PROPERTIES:
:CUSTOM_ID: fri-parkour-4
:END:
Passe-muraille :
- cat hang : 10
- top out (each side) : 5 (un seul côté)
- negative : 2x5 (toujours avec appui)
- cat hang leg press (each side) : 4
- cat hang pull-up (each side) : 3
- knee raises (each side) : 4
- avec appui : 4
1. Splits
Standing splits (2-5s + rest) : 30s Wall calf : 15s Low lunge : 40S
Frog pose (dynamic) : 1min Horse stance : 15s Standing pancake : 40s
Front split : 40s
* 2020-05-31 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-26
:END:
StW 39-30-25-25 BtW 3x2-3-3x4-5
1. Workout
Warm-up : RTO 18-18-15 Muscle-up (négatifs lents) : 3x5 Pistols
(assisted) : 3x5 Front-lever row (advanced tuck) : 3x3 tentatives
(fesses un peu hautes) Planche push-up (advanced tuck): 3x2 négatifs
Extension (lower-back) : 3x22 Compression : 3x10
* 2020-06-01 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-26
:END:
StW 38-28-24 (mains plus prèss = max, avec pieds qui décollent du mur
légèrement => semble bien aider !!) BtW 4x3-2x4-6-9
1. Running
* 2020-06-03 Wed
:PROPERTIES:
:CUSTOM_ID: wed-2
:END:
1. Splits
Standing splits (2-5s + rest) : 30s Wall calf : 15s Low lunge : 40S
Frog pose (dynamic) : 1min Horse stance : 15s Standing pancake : 40s
Front split : 40s
2. Handstand
StW 37-39-32-28-24 (main au max) BtW 4-5-6-7
* 2020-06-05 Fri
:PROPERTIES:
:CUSTOM_ID: fri
:END:
1. Running
* 2020-06-06 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-26
:END:
StW 40-37-27 BtW 2-3x3-4-2x5-6
1. Workout
Warm-up : RTO 19-15-15 Muscle-up (négatifs lents) : 3x5 Pistols
(assisted) : 3x5 Front-lever row (advanced tuck) : 3 x 3 tentatives
(dos droit, 1cm amplitude max) Planche push-up (advanced tuck): 3x3
tentatives en négatif Extension (lower-back) : 3x22 Compression :
3x10 L-sit : 2-3-2
* 2020-06-08 Mon Parkour
:PROPERTIES:
:CUSTOM_ID: mon-parkour-2
:END:
Passe-muraille :
- cat hang (each side) : 10s
- top out : 5
- negative : 3x5
- cat hang leg press (each side) : 5
- cat hang pull-up (each side) : 5
- knee raises (each side) : 4
- assisted : 4
* 2020-06-09 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-24
:END:
StW 35-30-30-23 (en quasi équilibre !)
* 2020-06-11 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-24
:END:
StW 31-37-25 BtW 3x2-3-2x4-2x6
1. Handstand
StW 33-23-21
* 2020-06-13 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-27
:END:
StW 10-10-26-23 BtW 5x3-2x5
* 2020-06-14 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-27
:END:
StW 32-25 BtW
* 2020-06-17 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-18
:END:
StW
- 29-25-34
- 23-32-26
BtW 2-6x3-2x4
1. Workout
Warm-up : RTO 23-21 Muscle-up (négatifs lents) : 3x5 Pistols
(assisted) : 3x5 Front-lever row (advanced tuck) : 3 tentatives
Planche push-up (advanced tuck): 3 tentatives Extension (lower-back)
#+begin_example
3x22 Compression : 3x10 L-sit : 4x4
#+end_example
* 2020-06-18 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-25
:END:
StW 20-33-32 BtW 5x3-4-2x5-6
* 2020-06-19 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-22
:END:
StW 48-35-31 BtW 2x3-3x4-5-7
* 2020-06-20 Sat Parkour
:PROPERTIES:
:CUSTOM_ID: sat-parkour-2
:END:
Passe-muraille :
- cat hang hold (each side) : 10s
- top out assisted (each side) : 2x4 (en mettant le coude pour retenir
le mouvement)
- negative : 3x5
- cat hang leg press (each side) : 4 (jambes bien tendues !)
- cat hang pull-up (each side) : 5
- knee raises (each side) : 4 (sans pause !)
* 2020-06-21 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-28
:END:
StW : 3 répétitions filéme : ok BtW : 6 essai filmé : non aligné !!
Après 3 essais, aligné mais ne tient pas la position
1. Workout
RTO-up : 2x23 L-sit : 3x4 Muscle-up (négatifs lents) : 5-5-4
(transitiont très lente !) Pistols (assisted) : 3x5 (sensation de
plus contrôler) Extension (lower-back) : 3x22 Front-lever row
(advanced tuck) : 3x{2(+1)} tentatives (attention à ne pas bouger que
les fesses... pas de triche) Planche push-up (advanced tuck): 4-3-3
tentatives Norwegian curls: 3x3 (15° ? douloureux...) Compression :
9-10
* 2020-06-22 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-27
:END:
StW 40-37-25 BtW 5 (travailler la posture en filmant depuis hier)
1. Running
* 2020-06-23 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-25
:END:
StW 45-39-33) BtW 4x2-4x3-2x5
* 2020-06-24 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-19
:END:
StW 46-32-35-30 (jambes pas assez droites et pieds trop en avant !
travailler plus près du mur) BtW 2x2-2x3-4-6-8
* 2020-06-25 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-26
:END:
StW 47-41-25 BtW 2-2x4-5-6
* 2020-06-26 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-15
:END:
RTO-up : 20-19-17 L-sit : 3x4 Muscle-up (négatifs lents) : 5-5-4 (ok
pour le false grip ! descendre plus bas) Pistols (assisted) : 3x5
Extension (lower-back) : 3x22 Front-lever row (advanced tuck) : 3 essais
(1er = 1cm) Planche push-up (advanced tuck): 3 essais avec début de
remontée Norwegian curls: 4 Compression : 9
1. Handstand
StW 37-32-31
* 2020-06-27 Sat Tricks
:PROPERTIES:
:CUSTOM_ID: sat-tricks
:END:
Goals
- front flip propre sur trampoline
- front flip sur matelas
- back flip sur trampoline
- front handspring
- kip up (utile pour back handstring)
Tricks
Front flip plutôt propre sur trampoline Kip up : essai méthode de pigme
mais pas encore ça Back flip : encore latéral. Selon Thibault, rester
désaxé pour le moment mais travailler plus le tuck Front handscsrip :
handstand + roll pour le moment
* 2020-06-28 Sun Tricks
:PROPERTIES:
:CUSTOM_ID: sun-tricks
:END:
Kip up Back flip Front handspring
* 2020-06-29 Mon Tricks
:PROPERTIES:
:CUSTOM_ID: mon-tricks
:END:
Kip up : 2 réussis Back flip Front flip : ok à mi-hauteur Front
handspring : toujours pas
* 2020-06-29 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-28
:END:
StW 45-45-38 BtW 2-3x3-3x4-6-7
* 2020-06-30 Tue Parkour
:PROPERTIES:
:CUSTOM_ID: tue-parkour-1
:END:
Passe-muraille :
- cat hang shimmy (each side) : 3
- top out (un côté) : 5
- assisted : 7-2
- negative : 2x5
- cat hang leg press (each side) : 4
- cat hang pull-up (each side) : 5
- knee raises (each side) : 4
1. Tricks
Kip up : 4 réussis Front handspring : toujours pas
* 2020-07-01 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-20
:END:
StW 55 (!) - 45 BtW 2-2x3-5-7
1. Running
2. Tricks
Kip up : aucun réussi Back flip : 3 essais mais trop fatigué Front
flip : 0 Front handspring : : avec un peu d'élan, atterissage sur les
fesses (attention au dos)
* 2020-07-02 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-27
:END:
StW 50-37-32 BtW 4-4x5-9
* 2020-07-03 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-16
:END:
RTO : 23-23-17 (!) L-sit : 3x5 (!) Muscle-up (négatifs lents) : 4-5-4
(descente trop rapide...) Pistols (assisted) : 3x4 (jambe tendue = pluse
difficile) Extension (lower-back) : 22-30 Front-lever row (advanced
tuck) : 3x3 tentatives Planche push-up (advanced tuck): 3x3 tentatives
Norwegian curls: 3-4-4 Compression : 3x10
* 2020-07-04 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-28
:END:
StW 45-36-27 BtW plusieurs tentatives non chronométrées
* 2020-07-06 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-29
:END:
StW 47-35-30 BtW 3 essais filmés
1. Tricks
Kip up : 5, semble bon la moitié du temps ! Back flip : Trop sur le
côté... Front flip : OK assez bas avec peu d'élan ! Front handspring
#+begin_example
: au mieux, on arrive sur les fesses
#+end_example
2. Running
* 2020-07-07 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-26
:END:
StW 40-30 BtW 2 essais filmés
1. Parkour
Passe-muraille :
- cat hang shimmy (each side) : 4
- top out (each side) : 5
- negative : 3x5
- cat hang leg press (each side) : 4
- cat hang pull-up (each side) : 5
- knee raises (each side) : 4
- assited : 4 dont 3 avec passage complet en haut du mur !!!!
2. Tricks
Kip up : travail avec moins d'élan Back flip : oui Front flip : oui,
avec peu de hauteur Front handspring : : travail transition
équilibre - pont
* 2020-07-08 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-20
:END:
RTO-up : 27-20 Muscle-up (négatifs lents) : 3x5 (essai de non négatifs
mais bof sur 2 essais) Pistols (assisted) : 3x5 Extension (lower-back) :
3x22 Front-lever row (advanced tuck) : 3x3 (qq mm en plus ?) Planche
push-up (advanced tuck): 3x3 Norwegian curls: 3-4-3 Compression : 3x10
1. Tricks
Kip up : 5 Back flip : 3 Front flip : 0 Front handspring : : travail
lent
* 2020-07-09 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-28
:END:
StW 34-15-30 BtW 3 essais
* 2020-07-10 Fri
:PROPERTIES:
:CUSTOM_ID: fri-1
:END:
1. Running
2. Tricks
- Kip up : contine travail avec moins d'élan Back flip : 0 Front flip
:: 0 Front handspring : : j'atteris en position accroupie. Pousser
plus avec les bras
* 2020-07-13 Mon
:PROPERTIES:
:CUSTOM_ID: mon-3
:END:
1. Running
* 2020-07-14 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-27
:END:
StW 25-32 BtW 3 essais filmés
1. Tricks
Kip up : 4 Back flip : 3 Front flip : 0 Front handspring : : à
l'arrêt et avec élan, pas de progrès
2. Parkour
Passe-muraille :
- cat hang shimmy (each side) : 3
- top out (each side) : 5
- negative : 2x5
- cat hang leg press (each side) : 4
- cat hang pull-up (each side) : 5
- knee raises (each side) :
- assisted : 4+2 avec arrivée sur le mur !
* 2020-07-15 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-21
:END:
StW 20-30 (mains encore plus proches) BtW 0
1. Tricks
Kip up : 5 Back flip : 5 Front flip : 0 Front handspring : : 5
* 2020-07-16 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-16
:END:
RTO-up : 18-8-13 L-sit : 3x4 Muscle-up (négatifs lents) : 5-5-4 + 1
positif Pistols (assisted) : 3 (pied gauche *sans* aide) / 3 (droite
avec aide) - 1/3 - 2/3 Extension (lower-back) : 3x22s Front-lever row
(advanced tuck) : 2+2 - 3+1 - 3 essais Planche push-up (advanced tuck):
3x2 Norwegian curls: 4-4-3 Compression : 3x10
* 2020-07-17 Fri Running
:PROPERTIES:
:CUSTOM_ID: fri-running
:END:
* 2020-07-17 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-23
:END:
StW BtW 3 essais de 2
* 2020-07-17 Fri Tricks
:PROPERTIES:
:CUSTOM_ID: fri-tricks
:END:
Kip up : 4 Back flip : 3 Front flip : 0 Front handspring : : 3
* 2020-07-18 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-29
:END:
StW 33-32-19 BtW 4 essais
1. Tricks
Kip up : 5 Back flip : 9 Front flip : Front handspring : :
2. Parkour
Passe-muraille :
- cat hang shimmy (each side) : 4
- top out (each side) : 5
- negative : 2x5
- cat hang leg press (each side) : 4
- cat hang pull-up (each side) : 5
- knee raises (each side) : 4
- assisted : 2+2 (mais avec un seul bras)
* 2020-07-19 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-15
:END:
RTO-up : 2x17 L-sit : 5-4 Essai de circuit : notation = 1ere passe #
2eme passe # 3eme passe Muscle-up (négatifs lents) : 3 # 5 # 5 Pistols
(assisted) : 3x5 # 3x5 (avec aide) Extension (lower-back) : 22 # 22
Front-lever row (advanced tuck) : 2 # 3 Planche push-up (advanced tuck):
2 # 3 Norwegian curls: 3 # 3 Compression : 10
* 2020-07-21 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-28
:END:
StW BtW 4 essais
1. Tricks
Kip up : 5 Back flip : 5 Front flip : Front handspring : :
2. Running
* 2020-07-22 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-22
:END:
StW 40-35-25 BtW
1. Workout
RTO-up : 20-19 L-sit : 5-4 Muscle-up (montée avec appui (genou pliés,
anneau hauteur cour + négatifs lents en descente) : 2-3-3 Pistols
(assisted) : 3#4 - 3#4 - 3#4 (non assité à gauche, assisté à droite
mais presque bon) Extension (lower-back) : 3x22 (bien contracter et
mouvement d'arcs de cercle) Front-lever row (advanced tuck) : 3x3
tentatives Planche push-up (advanced tuck): 3x3 tentatives Norwegian
curls: 3x4 Compression : 3x10
* 2020-07-26 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-16
:END:
Warm-up : 25-21 Muscle-up (négatifs lents) : 3x3 (normaux, jambes
tendues inclinées au sol) Pistols (assisted) : 3x5 (assisté) Front-lever
row (advanced tuck) : 3x3 (3 répétitions identiques) Planche push-up
(advanced tuck): 3x3 Extension (lower-back) : 3x22 Compression : 9-10-9
L-sit : 2x5
* 2020-08-09 Sun Sunday
:PROPERTIES:
:CUSTOM_ID: sun-sunday-1
:END:
1. Running
* 2020-08-10 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-17
:END:
RTO-up : 2x17 (douleur en essayant de mettre les épaules en arrière ...)
Muscle-up : 3-4 (courbatures dans les pectoraux...) Pistols (assisted) :
2x5 Extension (lower-back) : 2x21
* 2020-08-11 Tue Parkour
:PROPERTIES:
:CUSTOM_ID: tue-parkour-2
:END:
Passe-muraille :
- cat hang shimmy (each side) : 3
- top out (each side) : 5
- negative : 3
- cat hang leg press (each side) : 3
- cat hang pull-up (each side) : 4
- knee raises (each side) : 4
- assisted : 2-2 (!)
* 2020-08-12 Wed
:PROPERTIES:
:CUSTOM_ID: wed-3
:END:
1. Running
* 2020-08-15 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-11
:END:
- Demi-sessions RTO-up : 11-13 L-sit : 2x4 Muscle-up (négatifs
lents) :: 4-4-2 Pistols (assisted) : 3x5 Compression : 3x9
* 2020-08-17 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-30
:END:
BtW 5 essais
1. Workout
RTO-up : 18-20 L-sit : 6-5 (nouveau record !) Muscle-up (négatifs
lents) : Pistols (assisted) : Extension (lower-back) : 3x22
Front-lever row (advanced tuck) : 3+1 - 2+1 - 2 (presque la moitié !,
peut-être parce que demi-session ?) Planche push-up (advanced tuck):
3x3 tentatives, début remontée Norwegian curls: 3x4
2. Running
* 2020-08-17 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-31
:END:
StW BtW 3 essais
1. Running
* 2020-08-18 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-29
:END:
StW BtW 3 essais
1. Parkour
Passe-muraille :
- cat hang shimmy (each side) : 4 (nouveau record)
- top out (each side) : 5
- negative :
- cat hang leg press (each side) : 5
- cat hang pull-up (each side) : 5
- knee raises (each side) : 4
- assisted : 5 (nouveau record !)
- non-assisted : 2 (!!!!! enfin !!!!!! Mais trop de brute force, plus
s'aider des pieds)
* 2020-08-20 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-29
:END:
StW BtW 4 essais
1. Workout
RTO : 13-15 Skin-the-cat : 2 L-sit : 2x5 Muscle-up : 3-3-2 (quasiment
sans pause sur une série, le temps de reprendre la bonne position)
Pistols (assisted) : 6/2 - 6/6 - 5/3 (gauche/droit) avec appui fort)
Extension (lower-back) : 3x22 Front-lever row (advanced tuck) : 2+1 -
2+1 (plus difficile en fin de session...) Planche push-up (advanced
tuck): 2x3 tentatives (idem) Norwegian curls: 2x4 Compression : 2x9
* 2020-08-30 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-29
:END:
StW 37-19 BtW 2 tentatives
* 2020-08-30 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-17
:END:
RTO : 25/17 Skin-the-cat : 2 L-sit : 2x5 Muscle-up : 3x3 (plus facile
avec les pieds sous les anneaux) Pistols (assisted) : 3x6 (assisté)
Extension (lower-back) : 3x22 Front-lever row (advanced tuck) : 2+1 -
2 - 2 Planche push-up (advanced tuck): 3x3 Norwegian curls: 3x4
Compression : 9-10-10
* 2020-09-19 Sat
:PROPERTIES:
:CUSTOM_ID: sat-2
:END:
1. Running
* 2020-09-22 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-9
:END:
Reprise très tranquille RTO : ok Skin-the-cat : ok Muscle-up : 2x2 avec
appui sur jambe + impulsion bras Pistols (assisted) : 3#3 en moyenne
Extension (lower-back) : ok Front-lever row (advanced tuck) : 80%
Planche push-up (advanced tuck): 70% Norwegian curls: ok Compression :
ok
* 2020-09-23 Wed
:PROPERTIES:
:CUSTOM_ID: wed-4
:END:
1. Running
* 2020-09-25 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-17
:END:
RTO : 13-15 Skin-the-cat : 2+1.5 L-sit : 2 tentatives sur anneaux
Muscle-up : 2-4-2 (descente avec appui !) Pistols (assisted) : 3x4
Extension (lower-back) : 3x22 (bras tendus) Front-lever row (advanced
tuck) : 3-2-2 tentaives Planche push-up (advanced tuck): 2-2 (+1
tentative straddle mais échec) Norwegian curls: 3x3 Compression : 3x10
* 2020-09-26 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-30
:END:
StW 35-24 BtW 1-2x2-3x3-5
* 2020-09-27 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-30
:END:
StW 35-20 BtW 2x3-4-2x5-6-10
1. Goals : éviter les plateaux
- Front lever pull-up : descendre d'un niveau (tucked) et augmenter
jusque 3x15
- Planche push-up : descendre d'un niveau (tucked) et sur barres
parallèles
- L-sit: viser 60min au total
2. Workout
RTO : 18+18 Skin-the-cat : 2.5 normaux L-sit : 3x8 + 5 (rings +
tucked) Muscle-up : 2-3-3 (seul la première série a des négatifs en
plus) Pistols (assisted) : 4-4-3 Extension (lower-back) : 3x22
Front-lever row (tuck) : 7+2 - 5+2 - 4+3 Planche push-up (tuck): 0
(douleur à l'essai sur les barres) Norwegian curls: 3x3 Compression :
3x10
* 2020-09-29 Tue ning
:PROPERTIES:
:CUSTOM_ID: tue-ning
:END:
* 2020-09-30 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-23
:END:
StW 30-23 BtW 5x2-3-4-5-2x6
* 2020-10-01 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-17
:END:
RTO : 2x18 Skin-the-cat : 2 L-sit : 3x6+3 Muscle-up : 3x3 (+ négatifs !)
Pistols (assisted) : 3x4 Extension (lower-back) : 3x22 Front-lever row
(tuck) : 3+3 - 3+3 + 3-2 Planche push-up (tuck): 3x{2+1+1} Norwegian
curls: 3x3 Compression : 3x10
* 2020-10-03 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-31
:END:
StW 40-18 BtW 2-3x3-4
* 2020-10-04 Sun Sunday
:PROPERTIES:
:CUSTOM_ID: sun-sunday-2
:END:
1. Running
* 2020-10-05 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-18
:END:
RTO : 20-17-17 Skin-the-cat : 2-1 L-sit : 3x6 Muscle-up : 3x3 (négatifs)
Pistols (assisted) : 3x5 Extension (lower-back) : 3x22 Front-lever row
(tuck) : 3x{5+3) Planche push-up (tuck): 3x{3+2} Norwegian curls: 3x3
Compression : 3x10
* 2020-10-06 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-30
:END:
StW 35-25 BtW 3x3-5
* 2020-10-07 Wed Parkour
:PROPERTIES:
:CUSTOM_ID: wed-parkour-3
:END:
- Side vault : travailler fluidité (G) + sans pied (D)
Passe-muraille :: 3 avec appui et 5 sans appuis !!! -> Travailler
maintenant de l'autre côté (pente) et en mettant les 2 bras
* 2020-10-10 Sat Parkour
:PROPERTIES:
:CUSTOM_ID: sat-parkour-3
:END:
Passe-muraille :
- cat hang shimmy (each side) : 5
- top out (each side) : 5
- cat hang leg press (each side) : 3
- cat hang pull-up (each side) : 5
- knee raises (each side) : 2
- 4 assisted
- 3 non assisted
Continuer le travail (assisté + non-asisstié)
* 2020-10-13 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-31
:END:
StW 32-25-22 BtW 2x2-3x3-5-6
* 2020-10-14 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-21
:END:
Skin-the-cat : 2+1 L-sit : 4x6s Muscle-up : 2-4-4 (sans descente sauf
les 2 premiers) Pistols (assisted) : 3x4 Extension (lower-back) : 3x22
Front-lever row (tuck) : 2x{5+3} - 4+4 Planche push-up (tuck): 2+2+1 -
3+2+1 - 3+271 Norwegian curls: 3x4 Compression : 3x10
* 2020-10-16 Fri Running
:PROPERTIES:
:CUSTOM_ID: fri-running-1
:END:
* 2020-10-18 Sun Parkour
:PROPERTIES:
:CUSTOM_ID: sun-parkour-5
:END:
Passe-muraille :
- cat hang shimmy (each side) : 3
- top out (each side) : 5
- cat hang leg press (each side) : 4
- cat hang pull-up (each side) : 5
- knee raises (each side) : 4
- avec appui : 5 pour bien saisir le mouvement et du côté gauche
- sans appui : 3
* 2020-10-19 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-32
:END:
StW 15-20 BtW 2x2-3x4-7-8-11 (!)
* 2020-10-19 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-19
:END:
(Anneau un peu plus écartés) Skin-the-cat : 1.5-1.5 L-sit :
6-6-3-3-5-5-2-2 Muscle-up : 3(+3neg) - 4(+2neg) - 4(+2neg) Pistols
(assisted) : 3x5 Extension (lower-back) : 3x22 Front-lever row (tuck) :
8+2 - 5+2 Planche push-up (tuck): 4+3+1 - 4+2 Norwegian curls: 2-4
Compression : 10-9 (forcant plus)
* 2020-10-20 Tue Running
:PROPERTIES:
:CUSTOM_ID: tue-running
:END:
* 2020-10-22 Thu Parkour
:PROPERTIES:
:CUSTOM_ID: thu-parkour-6
:END:
Passe-muraille :
- cat hang shimmy (each side) : 3(0 autre côté)
- top out (each side) : 4
- negative :
- cat hang leg press (each side) :
- cat hang pull-up (each side) : 3
- knee raises (each side) : 4
- assisted : 6 (trop glissant pour normal)
* 2020-10-24 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-12
:END:
RTO : Skin-the-cat : 2.5 L-sit : 4x7 Muscle-up : 3-4-3 (bras plus tendus
et négatifs à chaque fois !) Pistols (assisted) : 3x5 Extension
(lower-back) : 3x22 Front-lever row (tuck) : 5+2 - 1+2 - 4+2 Planche
push-up (tuck): 3+2+1 - 2+1 - 3+1 Norwegian curls: 3x3 Compression :
3x10
* 2020-11-06 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-18
:END:
RTO : Skin-the-cat : 2 L-sit : 2 essais Muscle-up : 2-4-4 Pistols
(assisted) : 4-5-4 Extension (lower-back) : 3x22 Front-lever row (tuck)
: 2+2 - 4+2 - 3+2 Planche push-up (tuck): 3+2 - 2+2 - 2+2 Norwegian
curls: 3x3 Compression : 9-10-9
* 2021-08-27 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-24
:END:
StW 44-42-25 BtW 2-2x3-4
* 2021-08-28 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-32
:END:
StW 13-2)-33-39-42 BtW 3-2x8
1. L-sit (half-tucked)
11s-11-11
* 2021-08-29 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-18
:END:
RTO : 7-13 Skin-the-cat : 2-2 Forward roll : 3 essais L-sit : 5-7
Muscle-up L-sit : 2x1-4x1 (dernier sans négatif) - 4x1 (idem) Pistols
(assisted) : 3x1 - 3x1 -3x1 Extension (lower-back) : 3x22 Front-lever
row (tuck) : 2x2 - 3+1 - 3+2 Planche on rings (tuck): 2x4 - 4+3+3 - 6 -
3 essais de pompes ! Norwegian curls: 4-3 (crampe)-3 Compression :
10-5-7
* 2021-09-02 Thu Parkour
:PROPERTIES:
:CUSTOM_ID: thu-parkour-7
:END:
Passe-muraille : 10 Technique
* 2021-09-04 Sat Running
:PROPERTIES:
:CUSTOM_ID: sat-running-1
:END:
* 2021-09-04 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-33
:END:
StW 51-41 BtW
* 2021-09-04 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-13
:END:
RTO : 22-21 Skin-the-cat : 2-1 L-sit : 9-8 Muscle-up L-sit : 3x1 - 4x1 -
5x1 (!) Pistols (assisted) : 3x3 Extension (lower-back) : 3x22
Front-lever row (tuck) : 3+2 - 3+2 - 3+2 Planche on rings (tuck +
push-up): 3x1 + 2x1 + 2x1 Norwegian curls: 3x4 Compression : 3x9
* 2021-09-05 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-31
:END:
StW 53-38
* 2021-09-05 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running
:END:
* 2021-09-07 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-10
:END:
Routine: haut: 2x1 + 1muscle-up et 1 pompe en tucked planche bas: 4
pistols, 22 extensions, 10 compressions, 4 curls
haut: 2 bas: idem haut: 2 bas: idem
* 2021-09-09 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-18
:END:
RTO : 23-23 Skin-the-cat : 2-1 L-sit : 9-9 Muscle-up L-sit : 1+1.99+2
(!!) - 2(!!)+1 - 2(!!)+1 Pistols (assisted) : 3x4 Extension (lower-back)
: 3x22 Front-lever row (tuck) : Planche on rings (tuck): Norwegian
curls: Compression :
* 2021-09-11 Sat Running
:PROPERTIES:
:CUSTOM_ID: sat-running-2
:END:
* 2021-09-13 Mon Parkour
:PROPERTIES:
:CUSTOM_ID: mon-parkour-3
:END:
Passe-murail avec appui glissant Underbar
* 2021-09-13 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-20
:END:
Routine: haut = 2x1 bas : 22 extension - 3 curl - 3 pistols haut 3x1 (!)
bas : 22 extension - 3 curl - 3 pistols haut 2x1 bas : 22 extension - 3
curl - 3 pistols
* 2021-09-15 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-24
:END:
StW 15-42-10 BtW
* 2021-09-16 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-19
:END:
RTO : 28-18 Skin-the-cat : 2 L-sit : 9-7 Muscle-up L-sit : 3x1 - 2+2x1 -
2+2x1 Pistols (assisted) : 3x4 Extension (lower-back) : 3x22 Front-lever
row (tuck) : 3+3+ - 3+3 - 3+2 Planche on rings (tuck): 2+2 - 2+2 - 2+2
Norwegian curls: 3x4 Compression : 3x10
* 2021-10-01 Fri Handstand
:PROPERTIES:
:CUSTOM_ID: fri-handstand-25
:END:
StW 13-28-35-33 BtW 4x4
* 2021-10-03 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-32
:END:
StW 45-38 BtW
* 2021-10-03 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-19
:END:
RTO : 2-1 Skin-the-cat : 2-2 L-sit : 9-8 Muscle-up L-sit : 3x1 - 2+1+1 -
2+1+1 Pistols (assisted) : 3x4 Extension (lower-back) : 3x25 Front-lever
row (tuck) : 3+2 - 2x2-2+2 Planche on rings (tuck): 3x1 - 2+1 - 3x1
Norwegian curls: 3x4 Compression : 3x10
* 2021-10-15 Fri Parkour
:PROPERTIES:
:CUSTOM_ID: fri-parkour-5
:END:
Passe-muraille :
- cat hang (each side) : 10
- top out (each side) : 5
- cat hang leg press (each side) : 4 (jambes presques tendues)
- cat hang pull-up (each side) : 5
- knee raises (each side) : 4
- passe-muraille: 10 (élan correct)
* 2021-10-16 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-14
:END:
RTO : 28-18 Skin-the-cat : 1-1 L-sit : 8-7 Muscle-up L-sit : 4x1 -
2+1+1-3x1 Pistols (assisted) : 3x4#3 Extension (lower-back) : 2x22
Front-lever row (tuck) : 3+2 - 3+2 - 2+2 Planche on rings (tucked
pushed-up): 3x1 -2x1 - 3x1 Compression : 3x10
* 2021-10-19 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-11
:END:
RTO : 2-2 Skin-the-cat : 2-2 L-sit : 9-5 (jambes semi-tendues)
Routine: Muscle-up L-sit - Tucked planche - RTO - L-sit - FL row 2x1 2x1
Pistols (assisted) - Extension - Compression 3-22-9 3-22-10
* 2021-10-26 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-12
:END:
(à l'arrache) Pull-up L-sit Tucked front lever Pistols Compression
* 2021-10-26 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-32
:END:
Back to wall : 45-35-30 Stomach to wall : 3x2
* 2021-10-26 Tue Jump rope
:PROPERTIES:
:CUSTOM_ID: tue-jump-rope
:END:
* 2021-11-01 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-33
:END:
Back to wall : 40-39 Stomach to wall : 11 ## 2021-11-01 L-sit tucked
5-6s
* 2021-11-04 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-20
:END:
Tout enchainé RTO : 20-15 Skin-the-cat : 2-1+1 L-sit : 6-4 (jambes
semi-tendues) Muscle-up L-sit : 3x1-2+1+1-1+1 Pistols (assisted) : 3x3
Extension (lower-back) : 3x22 Front-lever row (tuck) : 3+2 - 3+2 - 2+1
Planche on rings (tuck): 3x{3x1} Norwegian curls: 3x3 Compression : 3x10
* 2021-11-06 Sat Running
:PROPERTIES:
:CUSTOM_ID: sat-running-3
:END:
20min en montée la moitié du temps
* 2021-11-07 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-20
:END:
RTO : 30-20 Skin-the-cat : 2-1+1 Pull-up (milieu poitrine) : 5x1 L-sit :
6-4 (jambes semi-tendues) Muscle-up L-sit : 3x1-2+1=1-2+1 Pistols
(assisted) : 3x4 Extension (lower-back) : 3x22 Front-lever row (tuck) :
3+2 - 3+2 - 2+1 Planche on rings (tuck): 2+1 - 2+2 - 2+1 Norwegian
curls: 3x4 Compression : 3x10
* 2021-12-08 Wed Running
:PROPERTIES:
:CUSTOM_ID: wed-running
:END:
10km, 400m de dénivelé De nuit, dans la boue, 1000 personnes 1h40
* 2021-12-12 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-1
:END:
25min, moderate
* 2021-12-20 Mon Jump rope
:PROPERTIES:
:CUSTOM_ID: mon-jump-rope
:END:
* 2021-12-21 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-13
:END:
Routine sur barre : pull-up - negative pull-up - planche - extension -
compression - L-sit - FL - nordic curl
* 2022-01-08 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-15
:END:
Routine sur anneaux (3x2 pour haut)
* 2022-01-13 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-21
:END:
Muscu sur anneaux (avec muscle-up négatifs à la fin)
* 2022-01-14 Fri Running
:PROPERTIES:
:CUSTOM_ID: fri-running-2
:END:
Sprint : 7x30s 2min de pause # 2022-01-15 Workout Routine sur barre avec
muscle-up en négatif seulement Retravailler le L-sit !!
* 2022-01-23 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-21
:END:
RTO: 2 fois L-sit: 3s - 2s Muscle-up : 1-2x1 - 3x1 (difficile !) PLanche
on rings: 2+1+1 - 3+1 - 1+1 Compression: 3x10 Curl: 4x3
Pistol: 3x{3#4} Extension: 3x22 FL row: 3+2 - 2+1
* 2022-01-24 Mon Running
:PROPERTIES:
:CUSTOM_ID: mon-running
:END:
15min de nuit, rythme rapide au retour
* 2022-01-27 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-22
:END:
Routine avec x2 en haut
* 2022-02-05 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-16
:END:
Muscle-up intro avec movement athlete
* 2022-02-07 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-21
:END:
Handstand avec movement
* 2022-02-09 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-22
:END:
Full body avec movement athlete mais fait seulement la moitié (covid)
* 2022-02-11 Fri Running
:PROPERTIES:
:CUSTOM_ID: fri-running-3
:END:
15 minutes
* 2022-02-13 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-2
:END:
46min
* 2022-02-14 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-22
:END:
40min mais peu satisfait des exercices
* 2022-02-24 Thu Tricking
:PROPERTIES:
:CUSTOM_ID: thu-tricking
:END:
Tricking : 1ere fois - Butterfly Kick - Roundhouse Kick - Hook Kick -
Macaco - Scoot
Parkour
* 2022-02-26 Sat Tricking
:PROPERTIES:
:CUSTOM_ID: sat-tricking
:END:
10min, régression - cartwheel
* 2022-02-27 Sun Tricking
:PROPERTIES:
:CUSTOM_ID: sun-tricking
:END:
Tricking : comme avant Workout 45 min
* 2022-02-28 Mon Tricking
:PROPERTIES:
:CUSTOM_ID: mon-tricking
:END:
Butterfly kick Macaco Kicks
* 2022-03-08 Tue Tricking
:PROPERTIES:
:CUSTOM_ID: tue-tricking
:END:
Inner et outer kick Macaco
* 2022-03-09 Wed Tricking
:PROPERTIES:
:CUSTOM_ID: wed-tricking
:END:
* 2022-03-12 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-17
:END:
* 2022-03-13 Sun Tricking
:PROPERTIES:
:CUSTOM_ID: sun-tricking-1
:END:
inner 1x15 outer 2x 15 back 1x15 butterfly 1x15 + 1x15 avec demitour
tornado 1x15 + 1x15 avec demitour combo 1x2
* 2022-03-27 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-22
:END:
45min
* 2022-03-28 Mon Tricking
:PROPERTIES:
:CUSTOM_ID: mon-tricking-1
:END:
Essai Fei-Lin +/- bkick Bckick pas assez bas !
* 2022-03-29 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-14
:END:
* 2022-03-30 Wed Running
:PROPERTIES:
:CUSTOM_ID: wed-running-1
:END:
20min montée + descente
* 2022-03-31 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-23
:END:
demi-workout, trop fatigué
* 2022-04-09 Sat Running
:PROPERTIES:
:CUSTOM_ID: sat-running-4
:END:
50min au total avec de nombreuses pauses à la montée Perte d'orientation
dans la forêt !
* 2022-04-08 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-19
:END:
Appli. 40min au lieu de 50 car vent + pluie !
* 2022-04-07 Thu Tricking
:PROPERTIES:
:CUSTOM_ID: thu-tricking-1
:END:
B-kick surtout et Feilong. Bkick commence à décoller Feilong /= saut !
* 2022-04-10 Sun Tricking, tir à l'arc
:PROPERTIES:
:CUSTOM_ID: sun-tricking-tir-à-larc
:END:
Bkick, petite session car courbature Foret : perdu 1 flèches, cassés 4
* 2022-04-12 Tue Running
:PROPERTIES:
:CUSTOM_ID: tue-running-1
:END:
12min montée douche puis 3min plat puis descente Total 25min
* 2022-04-13 Wed Tricking
:PROPERTIES:
:CUSTOM_ID: wed-tricking-1
:END:
* 2022-04-14 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-24
:END:
* 2022-04-16 Sat Tricking
:PROPERTIES:
:CUSTOM_ID: sat-tricking-1
:END:
Bkick : commence un peu à venir Feilong : bof Bkick aerial Tornado kick
* 2022-04-17 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-23
:END:
* 2022-04-18 Mon Running
:PROPERTIES:
:CUSTOM_ID: mon-running-1
:END:
50min avec 6 min de montéé
* 2022-04-19 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-15
:END:
<2022-04-27 Wed> Tricking <2022-04-28 Thu> Workout
* 2022-04-23 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-18
:END:
Échauffement : 10min tricking Demi-session car appli a crashée puis
15min planche avec quelques tractions et pompes en mode planche
* 2022-04-25 Mon Running
:PROPERTIES:
:CUSTOM_ID: mon-running-2
:END:
7min échauffement tricking 15min course
* 2022-05-02 Mon Tricking
:PROPERTIES:
:CUSTOM_ID: mon-tricking-2
:END:
20min, peu de progrès
* 2022-05-03 Tue Running
:PROPERTIES:
:CUSTOM_ID: tue-running-2
:END:
5min montée pentue 12min total
* 2022-05-04 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-23
:END:
Rings :
- warmup : RTO: 5-15-17-8 skin the cat (avec descente lente pour abdo)
L-sit x3 negative muscle-up x3
- muscle-up : 3x1 - 1
- extension 22s
- compression 9s pas plus à cause de la fatigue
* Workout: objectifs d'ici 1 mois
:PROPERTIES:
:CUSTOM_ID: workout-objectifs-dici-1-mois
:END:
Muscle-up : 3x2 FL tucked row : 3x10 Pistols : 3x1 sans appuis Planche
tucked push-up: 3x8
* 2022-05-05 Thu Tricking
:PROPERTIES:
:CUSTOM_ID: thu-tricking-2
:END:
Roundkick 15 Reverse roundkick 15 Bkick 15 Tornado kick 15 Fei long 15
* 2022-05-06 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-20
:END:
Handstand : 1 min avec appui, 40s et 30 avec essai décollement L-sit :
5x10 + 3 + 2 RTO 18 15 Muscle-up (anneau sur arbre donc bas) 1+1 - 2+1 -
2 Pistols 3x4 (pause) FL tucked row : 4+2+1 - 5+3+1 - 5+2 Extension 3x22
(pause) Planch tucked push-up 3+2+1 - 4+2+1 Compression 3x9
* 2022-05-07 Sat Running
:PROPERTIES:
:CUSTOM_ID: sat-running-5
:END:
Trail 11km 300m dénivelé ~1h22
* 2022-05-16 Mon Tricking
:PROPERTIES:
:CUSTOM_ID: mon-tricking-3
:END:
* 2022-05-19 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-25
:END:
Muscle-up 1 - 2+3x1 - 2+2x1 Pistols Novergian curl
* 2022-05-20 Fri Tricking
:PROPERTIES:
:CUSTOM_ID: fri-tricking
:END:
Bkick 180kick fei long
* 2022-05-22 Sun Tricking
:PROPERTIES:
:CUSTOM_ID: sun-tricking-2
:END:
15min seulement
* 2022-05-22 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-24
:END:
- RTO: 40-18
L-sit: 2 Skin-the-cat (avec descente): 2x2
- Muscle-up 1+1 - 2+1 - 2+1
Extension: 3x22
- FL tucked row : 5+2+1 - 2x{5+3+1}
Pistols : 3x4
- Planche tucked push-up: 3x {4+3+1}
Compression: 3x9
* 2022-05-31 Tue Jumprope
:PROPERTIES:
:CUSTOM_ID: tue-jumprope
:END:
15min
* 2022-06-01 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-24
:END:
Routine: 3x{1+1} Muscle-upx1 - RTO 1s - Tucked pushed-upx1 - L-sit
(halfway) - negative muscle-up - skin the cat - negative FL
- Compression x3
* 2022-06-02 Thu Tricking
:PROPERTIES:
:CUSTOM_ID: thu-tricking-3
:END:
Essai combo
* 2022-06-07 Tue Running
:PROPERTIES:
:CUSTOM_ID: tue-running-3
:END:
Hills run : 1min sprint, 1min descente, 2min repo x5
* 2022-06-09 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-26
:END:
- RTO: 30-10
L-sit: 2-2 Skin-the-cat (avec descente): 2
- Muscle-up 2+1 - 2+1+1 - 2+1+1
Extension: 3x22
- FL tucked row : 7+3+1 - 6+3+1 - 5+3+1
Pistols : 3x4 Planche tucked push-up: 4+1+1 - 4+2 - 3+1+1 Compression:
3*10
* 2022-06-11 Sat Running
:PROPERTIES:
:CUSTOM_ID: sat-running-6
:END:
11km, 1h40. Gennes -> Yamana 3 pause dans la montées, 4 en ville à cause
de la chaleur
* 2022-06-12 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-25
:END:
Haut seulement.
- RTO: ?-?
L-sit: 2x2 Skin-the-cat (avec descente): 2x2
- Muscle-up 2+1 - 3+1 !! - 3+1 !!
- FL tucked row : 7+3+1 - 6+3+1 - 5+3+1
- Planche tucked push-up: 4+3 -4+3 - 4+2
* Workout: objectifs
:PROPERTIES:
:CUSTOM_ID: workout-objectifs
:END:
Muscle-up 3x2 validé une fois -> 3x3
* 2022-06-15 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-25
:END:
- RTO: 30-12
L-sit: 12 Skin-the-cat (avec descente): Routine x 3
- 2x{Muscle-up - RTO - planched tucked - L-sit - skin the cat - dragon
flag negative}
Extension- Pistols - Compression:
* 2022-06-19 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-33
:END:
Back to wall x2 Stomach to wall x2
* 2022-06-19 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-26
:END:
- RTO: 30-20
L-sit: 2x2 Skin-the-cat (avec descente): 2x2
- Muscle-up 2+1 - 2+1+1 - 3+1 !
Extension: 3x22
- FL tucked row : 8+4+1 ! - 7+3+1 - 7+3
Pistols : 3x4
- Planche tucked push-up: 5+1 ! - 5+1 - 4+1
Compression: 3x10
* 2022-06-22 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-26
:END:
- RTO: 30-20
L-sit: 2x1 Skin-the-cat (avec descente): 2x2
- Muscle-up 2+1 - 3+1 - 3+1
Extension: 3x22
- FL tucked row : 3x10 !
Pistols : 3x4 Planche tucked push-up: 6+3 - 4+3 - 4+2 Compression:
10-10-9
* 2022-07-07 Thu Running
:PROPERTIES:
:CUSTOM_ID: thu-running
:END:
20min, 10 en montée
* 2022-07-09 Sat Tricking
:PROPERTIES:
:CUSTOM_ID: sat-tricking-2
:END:
Basics : kicking
* 2022-07-10 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-27
:END:
RTO 28-18
- Muscle-up 2+1 3+1 3+1 Pistols 3x4 L-sit 2+1 - 1 - 0
- FL 90° 2+2+1 3+2 Planche tucked pushup 4+3 - 5+3 - 6+1 Compression:
10-10-9
* 2022-07-11 Mon Tricking
:PROPERTIES:
:CUSTOM_ID: mon-tricking-4
:END:
Basics : kicking
* 2022-07-16 Sat Tricking
:PROPERTIES:
:CUSTOM_ID: sat-tricking-3
:END:
30min, basic kicks
* 2022-07-14 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-27
:END:
- RTO: 17-22
L-sit: 3x1 x2 Skin-the-cat (avec descente): 2x2
- Muscle-up 2+1 - 3+1 - 3+1
Extension: 3x22
- FL tucked row : 3+2 - 3+1 - 3+1
Pistols : 3x4
- Planche tucked push-up: 6+1 - 4+2 - 2+2
Compression: 3x9
* 2022-07-17 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-3
:END:
15min jusqu'à la colline, exploration 10min de descente
* 2022-07-18 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-23
:END:
Circuit 3x {2xhaut} - bas
* 2022-07-20 Wed Tricking
:PROPERTIES:
:CUSTOM_ID: wed-tricking-2
:END:
Kicks + raize + bkick
* 2022-07-23 Sat Tricking
:PROPERTIES:
:CUSTOM_ID: sat-tricking-4
:END:
Kicks + raize + bkick
* 2022-07-24 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-4
:END:
30min avec 8min de montée + 2min Peut augmenter l'intensitée à la montée
!
* 2022-07-25 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-24
:END:
- RTO: 4x1
Skin-the-cat (avec descente): 4x1
- Muscle-up 2+1 - 3+1 - 3+1
Extension: 3x22
- FL tucked row : 2+2 - 2+2 - 2+2
Pistols : 4-2-2
- Planche tucked push-up: 5+1 - 5+1 - 5+1
Compression: 3x10
* 2022-07-26 Tue Tricking
:PROPERTIES:
:CUSTOM_ID: tue-tricking-1
:END:
Kicks surtout
* 2022-07-31 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-5
:END:
Sprint en montée 2min - 1m10 recup puis 4x1min avec 1min10 récup
* 2022-08-01 Mon Tricking
:PROPERTIES:
:CUSTOM_ID: mon-tricking-5
:END:
Kicks
* 2022-08-18 Thu Tricking
:PROPERTIES:
:CUSTOM_ID: thu-tricking-4
:END:
Kicks
* 2022-08-19 Fri Tricking
:PROPERTIES:
:CUSTOM_ID: fri-tricking-1
:END:
Capoiera intro
* 2022-08-20 sam. Running + parkour
:PROPERTIES:
:CUSTOM_ID: sam.-running-parkour
:END:
Kong + turn vault Course: 1m30 de sprint sur pente raide, 3min repos,
puis 2x45s avec 2min de repos
* 2022-08-21 dim. Workout
:PROPERTIES:
:CUSTOM_ID: dim.-workout
:END:
Routine avec 3x3 pistols
* 2022-08-25 jeu. Workout
:PROPERTIES:
:CUSTOM_ID: jeu.-workout
:END:
- RTO: 32-20
L-sit: 0 Skin-the-cat (avec descente): 2x2
- Muscle-up 2-3-3
Extension: 3x22
- FL tucked row : 2+2+1 - 3x2 - 2+2
Pistols : 3x4
- Planche tucked push-up: 3+1 - 3+1+1 - 3+1
Compression: 3x10
* 2022-08-29 lun. Tricking
:PROPERTIES:
:CUSTOM_ID: lun.-tricking
:END:
Front sweep x10 Round front sweep x10 B-kick x5 B-kick aerial x5 Kick
x10 Backup flix x5 Raiz x10
* 2022-09-02 ven. Tricking
:PROPERTIES:
:CUSTOM_ID: ven.-tricking
:END:
Courte session tardive 10 kicks 5 bkicks
* 2022-09-03 sam. Tricking
:PROPERTIES:
:CUSTOM_ID: sam.-tricking
:END:
session difficile... b-kick, b-kick aerial + usual kicks. Max 10 par
type
* 2022-09-04 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-6
:END:
10min + 7min uphill + 10min
* 2022-09-07 Wed Tricking
:PROPERTIES:
:CUSTOM_ID: wed-tricking-3
:END:
Kicks, b-kick surtout
* 2022-09-11 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-7
:END:
8min côte sans pause ! +28 min plat et descente
* 2022-09-12 Mon Tricking
:PROPERTIES:
:CUSTOM_ID: mon-tricking-6
:END:
kick front, reverse x10 backflip x10 aerial bkick x10 bkick x10
* 2022-09-12 Mon Tricking
:PROPERTIES:
:CUSTOM_ID: mon-tricking-7
:END:
kick front, reverse x10 backflip x10 tornado kick x10 raiz x10
* 2022-10-01 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-34
:END:
Walk to HS: 5 Heel puls 1x10 Top puls 1x10 Standalone Kicks: 2x5 (each
side)
* 2022-10-02 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-28
:END:
Anneau un peu écartés
- RTO: 3x5 - 3x5 Dragon-flag : 3x2 Skin-the-cat (avec descente): 2x2
- Muscle-up 2 - 2+1 - 2+1 Extension: 3x20
- FL tucked row : 3x{2+2} Pistols : 3x4
- Planche tucked push-up: 3x{3+3} Compression: 3x9
* 2022-10-01 Sat Tricking
:PROPERTIES:
:CUSTOM_ID: sat-tricking-5
:END:
Front 10 Back 10 Bkick 5 Aerial bkick 5 Tornado 10 "Raiz" 10
* 2022-10-05 Wed Running
:PROPERTIES:
:CUSTOM_ID: wed-running-2
:END:
24min dont 8 en côte, intensité moyenne
* 2022-10-06 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-28
:END:
Échauffement 2
Circuit 2x2 muscle-up
- vertical + l-sit + push-up tucked + negative muscle-up + tucked
pulled-up negative dragonflag
* 2022-10-07 Fri Tricking
:PROPERTIES:
:CUSTOM_ID: fri-tricking-2
:END:
5 back 5 bkick 5 bkick-aerial 10 front 10 reverse 10 tornado 10
roundabout
* 2022-10-20 Thu Tricking
:PROPERTIES:
:CUSTOM_ID: thu-tricking-5
:END:
Bkick 5 Aerial 2x5 Cartwheel 2x5 for aerial Tornado x10 Back x10 Front
x10 Raiz-like x10
* 2022-10-22 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-19
:END:
- RTO: 23-20
L-sit: 0 Skin-the-cat (avec descente): 2x2
- Muscle-up 1+1 - 2+1 - 3+1
Extension: 3x22
- FL tucked row : 3x{2+1}
Pistols : 3x4
- Planche tucked push-up: 3 au sol, 3 anneaux x3
Compression: 3x10
* 2022-10-23 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-8
:END:
8min de montée douce + 59min de course sur du plat (sommet de la
colline)
* 2022-10-25 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-16
:END:
- RTO: 30-20
L-sit: 2x1 Skin-the-cat (avec descente): 2x2
- Muscle-up 2+1-3+2-3+1
Extension: 3x22
- FL tucked row : 3x(3+1)
Pistols : 3x5
- Planche tucked push-up: 3x{3+2)
Compression: 3x10 (assis + lever)
* 2022-11-01 Tue Running
:PROPERTIES:
:CUSTOM_ID: tue-running-4
:END:
3min + 45s + 50s + 50s modéré en montée
* 2022-11-04 Fri Tricking
:PROPERTIES:
:CUSTOM_ID: fri-tricking-3
:END:
Bkick Aerial x10 Front, back, tornado, raizx10
* 2022-11-05 Sat Tricking
:PROPERTIES:
:CUSTOM_ID: sat-tricking-6
:END:
Travaial aerial 20min avec essai progression
[[https://www.youtube.com/watch?v=bf0Wt3H5s6Y&t=36s]]
* 2022-11-06 Sun Tricking
:PROPERTIES:
:CUSTOM_ID: sun-tricking-3
:END:
Travail aérial avec progression : quelques progrès Travail macaco
(début)
* 2022-11-07 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-25
:END:
- RTO: 20-16
L-sit: 0 Skin-the-cat (avec descente): 2x2
- Muscle-up 3x1 - 2+1+1 - 2+1+1
Extension: 3x22
- FL tucked row : 3+1-3+1-1+1
Pistols : 3x4
- Planche tucked push-up: 3x{3+1}
Compression: 3x10 (levé)
* 2022-11-08 Tue Tricking
:PROPERTIES:
:CUSTOM_ID: tue-tricking-2
:END:
Aerial progression Bkick x10
* 2022-11-09 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-27
:END:
- RTO: 2
L-sit: 1 Skin-the-cat (avec descente): 2x2
- Muscle-up 1+1+1 - 2+1 - 2+1
- FL tucked row : 2+1- 2+1 - 1+1
- Planche tucked push-up: 3+1 - 3+1 - 2+1
* 2022-11-14 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-26
:END:
Circuit 3x{2 haut + bas} NB: première série sans skin the cat ni dragon
flag négative
* 2022-11-20 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-29
:END:
Barre :
- Pull-up : 5 fractionné - 2x6 fractionné
- Handstand en L 3x10
- Dragon flag négative 3x5 fractionné
- Push-up 3x6 fractionné
Puis course : 20min intensité modérée
* 2022-11-21 Mon Tricking
:PROPERTIES:
:CUSTOM_ID: mon-tricking-8
:END:
Aerial
* 2022-11-22 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-17
:END:
- RTO: 20-15
L-sit: Skin-the-cat (avec descente): 2x2
- Muscle-up 1+1 - 2+1+1 - 3+1
Extension: 3x22
- FL tucked row : 3x{2+1}
Pistols : 3x4
- Planche tucked push-up: 6+3+1 - 5+3+1 - 5+3+1
Compression: 3x10
* 2022-11-24 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-30
:END:
Chest-to-wall 60s 1 leg assisted hold 30s 1 leg switch 45s + 35 Negative
(slow descente) 5-5 Heel pull 8+7 - 7+10 L freestand : 10 essais
* 2022-11-26 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-20
:END:
- RTO: 28-13
Skin-the-cat (avec descente): 2x2
- Muscle-up 1-1+1-3+1
Extension: 3x22
- FL tucked row : 3x{2+1}
Pistols : 3x4
- Planche tucked push-up: 5+3+2 - 5+3+1 - 5+2+2
Compression: 3x10
* Goals
:PROPERTIES:
:CUSTOM_ID: goals
:END:
Handstand + press handstand preparation 5min x2 par jour
* 2022-11-27 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-34
:END:
- Chest-to-wall 60s
- Toe pull 12
- Negative 5
- Heel pull 10
- L freestand 6
* 2022-11-28 Mon Handstand
:PROPERTIES:
:CUSTOM_ID: mon-handstand-34
:END:
- Chest-to-wall 50s
- Toe pull 10
- Negative 5
- Heel pull 10
* 2022-11-28 Mon Press handstand
:PROPERTIES:
:CUSTOM_ID: mon-press-handstand
:END:
- Pancake split 5x5
- Compression: 5x1s
* 2022-11-28 Mon Tricking
:PROPERTIES:
:CUSTOM_ID: mon-tricking-9
:END:
Bkick x10 Gumby x5 Roue x5 Tornado x10 Roundhouse x6
* 2022-11-30 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-25
:END:
- Chest-to-wall 47
- Toe pullk 22
- Negative
- Heel pull 20
* 2022-11-30 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-28
:END:
- RTO: 18-13
Skin-the-cat (avec descente): 2x2
- Muscle-up 1+1+1-2+1-2+1
Extension: 3x22
- FL tucked row : 2+1-3+1-3+1
Pistols : 3x4
- Planche tucked push-up: 2+2+3+2 - 5+2+3-5+2+2+1
Compression: 3x10
* 2022-12-03 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-35
:END:
- Chest-to-wall 60s-47s
- Toe pull 10-13
- Negative 5-5
- Heel pull 6+7 - 11
#+begin_html
<!-- -->
#+end_html
- L handstand 10-10
* 2022-12-03 Sat Press handstand
:PROPERTIES:
:CUSTOM_ID: sat-press-handstand
:END:
- Pancake split 5x3 (coin du lit)
- Legs raise 5x3
* 2022-12-04 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-9
:END:
49min : 9min montée, descente puis 7 (?) min de montée. 2min de pause et
redescente
* 2022-12-04 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-35
:END:
- Chest-to-wall 60s
- Toe pull 18
- Heel pull 15
* 2022-12-05 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-27
:END:
- RTO: 20+10+10+10+10
Skin-the-cat (avec descente): 4
- Muscle-up 1-2+1-2+1-2+1-1+1
Extension: 0
- FL tucked row : 3+1-2+1-2+1
Pistols : 3x4
- Planche tucked push-up: 3+3+3+1 - 3+3+3+1 - 4+3+3
Compression: 3x10
* 2022-12-07 Wed Tricking
:PROPERTIES:
:CUSTOM_ID: wed-tricking-4
:END:
Aerial, bkick
* 2022-12-08 Thu Handstand
:PROPERTIES:
:CUSTOM_ID: thu-handstand-31
:END:
- Chest-to-wall 30s-40s
- Toe pull 12
- Negative 5
- Heel pull 14
- L freestand 3
* 2022-12-11 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-10
:END:
58min, 10min de montée
* 2022-12-10 Sat Handstand
:PROPERTIES:
:CUSTOM_ID: sat-handstand-36
:END:
- Chest-to-wall 60s
- Toe pull 10
- Negative 5
- Heel pull 10
- L freestand 10
* 2022-12-11 Sun Handstand
:PROPERTIES:
:CUSTOM_ID: sun-handstand-36
:END:
- Chest-to-wall
- Toe pull
- Negative
- Heel pull 14
- L freestand
* 2022-12-13 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-33
:END:
- Chest-to-wall 60s
- Toe pull 12
- Negative 5
- Heel pull 13
- L freestand 10
* 2022-12-13 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-18
:END:
- RTO: 2-8-12-12
Skin-the-cat (avec descente): 4
- Muscle-up (8 neg)-2+(3)-2+1+(3)+1+1
Extension: 3x22
- FL tucked row : 3x{2+1}
Pistols : 0
- Planche tucked push-up: 4+3+2+1 - 3+2+2+2+1 + 3+3+2+1
Compression: 3x22
* 2022-12-14 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-26
:END:
- Chest-to-wall 60-43
- Toe pull 14 -9+8
- Negative 5 -5
- Heel pull 6+10 - 15
- L freestand 10-10
L-sit x5
* 2022-12-21 Wed Handstand
:PROPERTIES:
:CUSTOM_ID: wed-handstand-27
:END:
- Chest-to-wall 60s
- Negative 5
- Heel pull 10x2
* 2022-12-21 Wed Tricking
:PROPERTIES:
:CUSTOM_ID: wed-tricking-5
:END:
Travail bkick + aerial + routine
* 2022-12-22 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-29
:END:
- RTO: 30+20+15
Skin-the-cat (avec descente): 3x1
- Muscle-up (négatif) 3x5
Extension: 3x22
- FL tucked row : 3x{2+1}
Pistols : 4-5-4
- Planche tucked push-up: 3x{3+3+2+2}
Compression: 3x10
* 2023-01-03 Tue Handstand
:PROPERTIES:
:CUSTOM_ID: tue-handstand-34
:END:
- Chest-to-wall 60s
- Toe pull 10+7
- Negative 5
- Heel pull
- L freestand 5
* 2023-01-03 Tue Running
:PROPERTIES:
:CUSTOM_ID: tue-running-5
:END:
Sprint : 8x40s avec 2min repos
* 2023-01-04 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-29
:END:
- RTO: 32-15-13
Skin-the-cat (avec descente): 3
- Muscle-up (négatifs) 3x5
Extension: 3x10
- FL tucked row : 3x{3+1}
Pistols : 4-5-5
- Planche tucked push-up: 3x{5+3+2}
Compression: 3x22
* 2023-01-09 Mon Parkour
:PROPERTIES:
:CUSTOM_ID: mon-parkour-4
:END:
Saut de chat, tic-tac
* 2023-01-07 Sat Running
:PROPERTIES:
:CUSTOM_ID: sat-running-7
:END:
Fort de brégille + beauregard. Course en montée pour le premier avec
pauses
* 2023-01-08 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-30
:END:
Circuit 3x2
* 2023-01-09 Mon Parkour
:PROPERTIES:
:CUSTOM_ID: mon-parkour-5
:END:
Débloqué tic-tac + atterissage sur mur, kong
* 2023-01-14 Sat Tricking
:PROPERTIES:
:CUSTOM_ID: sat-tricking-7
:END:
Traavil enchaînement : font, tornado, b-kick
* 2023-01-18 Wed Tricking
:PROPERTIES:
:CUSTOM_ID: wed-tricking-6
:END:
B-kick, aerial, roundhouse
* 2023-01-20 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-21
:END:
- RTO: 30-10-10-10
Skin-the-cat (avec descente): 2-2
- Muscle-up 2x1-3x1-3x1
Extension: 3x22
- FL tucked row : 2x2 - 2x2 - 3+1
Pistols : 3x4
- Planche tucked push-up: 4+4+2 - 5+5 - 5+5
Compression: 3x10
* 2023-01-22 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-11
:END:
44min, 10min montée moyenne
* 2023-01-24 Tue Parkour
:PROPERTIES:
:CUSTOM_ID: tue-parkour-3
:END:
1h30, chat
* 2023-01-25 Wed Tricking
:PROPERTIES:
:CUSTOM_ID: wed-tricking-7
:END:
Comboo: scoot + bkick, scoot + aerial
* 2023-02-02 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-30
:END:
Circuit haut du corps seul
- RTO: 30-19-10
Skin-the-cat u: 2+2
- Muscle-up : 3x1-2+1+1-2+1+1-2
- Extension: 3x22
- FL tucked row : 3x{2+2}
- Planche tucked push-up: 5+4+1 + 2{5+5}
* 2023-02-02 Thu Tricking
:PROPERTIES:
:CUSTOM_ID: thu-tricking-6
:END:
scoop + bkick scoop + aerial new kick
* 2023-02-03 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-22
:END:
- RTO: 20-10-10
Skin-the-cat (avec descente): 2-2
- Muscle-up 3x1 - 2+1+1 - 2+1+1+1
Extension: 3x22
- FL tucked row : 3x{3+2}
Pistols : 3x4
- Planche tucked push-up: 3x{6+4} !
Compression: 3x9
* 2023-02-06 Mon Parkour
:PROPERTIES:
:CUSTOM_ID: mon-parkour-6
:END:
Extérieur, solo Wall-climb mais très en force
* 2023-02-07 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-19
:END:
- RTO: 30-14-14
Skin-the-cat (avec descente): 2x2
- Muscle-up 3x1 - 2+1+1 - 2+1+1
Extension: 3x22
- FL tucked row : 3x{3+2}
Pistols : 3x4
- Planche tucked push-up: 5+5 - 5+4+1 - 5+5
Compression: 3x9
* 2023-02-09 jeu. Workout
:PROPERTIES:
:CUSTOM_ID: jeu.-workout-1
:END:
Nouvelle stratégie : on complète les muscle-up par des négatif pour
atteindre 8 répétitions
** Échauffement
:PROPERTIES:
:CUSTOM_ID: échauffement
:END:
- RTOx3
- Skin-the-cat (avec descente)x2
- Skin-the-cat (avec descente)x2
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up
:END:
- 1-1-1 + 5 négatif
- 2-1-1 + 4 négatif
- 1-1-1 + 5 négatif
** FL tucked row
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row
:END:
- 3-2
- 3-2
- 3-2
** Planche tucked push-up
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up
:END:
- 5-4-1
- 5-3-2
- 5-3-2
** Compression
:PROPERTIES:
:CUSTOM_ID: compression
:END:
- 9
- 9
- 9
* 2023-02-13 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-28
:END:
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-1
:END:
- 8 neg
- 3x1
- 5 neg
- 3x1+ 5 neg
** Compression
:PROPERTIES:
:CUSTOM_ID: compression-1
:END:
- 1x9
- 1x9
- 1x9
* 2023-02-16 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-31
:END:
** Circuit
:PROPERTIES:
:CUSTOM_ID: circuit
:END:
Oubilé le tucked pull-up Haut: Muscle-up - Droit - L-sit - Tucked
pushed - Muscle negative - Skin-the-cat - Straddle negative Bas:
pistolsx4 - norwegian curlsx4 - extension x22s - compression x9
- Hautx1 - Basx1
- Hautx1 - Basx1
- Hautx1 - Basx1
* 2023-02-18 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-21
:END:
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-2
:END:
Progrès !
- 4x1 + 4 neg
- 2-1-1-1 + 4 neg
- 2-1-1-1 + 4 neg
** Norwegian curl
:PROPERTIES:
:CUSTOM_ID: norwegian-curl
:END:
- 4
- 4
- 4
** Compression
:PROPERTIES:
:CUSTOM_ID: compression-2
:END:
- 1x9
- 1x9
- 1x9
** Push-up
:PROPERTIES:
:CUSTOM_ID: push-up
:END:
- 5-3-2
- 5-3-2
- 5-3-2
** Pull-up
:PROPERTIES:
:CUSTOM_ID: pull-up
:END:
- 3-2
- 3-2
- 3-2
** Extension
:PROPERTIES:
:CUSTOM_ID: extension
:END:
- 22
- 22
- 22
* 2023-02-19 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-12
:END:
1h25 ! Jusqu'aux ruines du château de Gennes. Environ 10km
* 2023-02-18 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-22
:END:
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-3
:END:
Progrès !
- 4x1 + 4 neg
- 2-1-1-1 + 3 neg
- 2-1-1-1 + 3 neg
** Compression
:PROPERTIES:
:CUSTOM_ID: compression-3
:END:
- 1x9
- 1x9
- 1x9
** Push-up
:PROPERTIES:
:CUSTOM_ID: push-up-1
:END:
- 5-4-1
- 5-5-5
- 5-5-5
** Pull-up
:PROPERTIES:
:CUSTOM_ID: pull-up-1
:END:
- 3-2
- 3-2
- 3-2
** Extension
:PROPERTIES:
:CUSTOM_ID: extension-1
:END:
- 22
- 22
- 22
* 2023-02-22 Wed Tricking
:PROPERTIES:
:CUSTOM_ID: wed-tricking-8
:END:
Cf dernière séance
* 2023-02-24 Fri Running
:PROPERTIES:
:CUSTOM_ID: fri-running-4
:END:
25min
* 2023-02-26 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-31
:END:
** RTO:
:PROPERTIES:
:CUSTOM_ID: rto
:END:
20-10-10 (peu de motivation)
** L-sit
:PROPERTIES:
:CUSTOM_ID: l-sit
:END:
- 5
- 5
- 5
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-4
:END:
- 1-1-1 - 5 négatif
- 2-1-1 - 4 négatif
- 1-1-1 - 4 négatif
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-2
:END:
- 22
- 22
- 22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-1
:END:
- 3-2
- 3-2
- 3-2
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols
:END:
- 4
- 4
- 4
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-1
:END:
- 5-5
- 5-5
- 5-5
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-4
:END:
Jambes jointes en pensant à rapproche les genoux = difficile !
- 4-4
- 4-4
- 4-4
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll
:END:
- 4
- 4
- 4
* 2023-03-02 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-32
:END:
** RTO:
:PROPERTIES:
:CUSTOM_ID: rto-1
:END:
10-20-10-10 (peu de motivation)
** L-sit
:PROPERTIES:
:CUSTOM_ID: l-sit-1
:END:
- 5
- 5
- 5
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-5
:END:
- 1-1 - 6 négatif
- 2-1-1 - 4 négatif
- 1-1-1-1 - 4 négatif
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-3
:END:
- 22
- 22
- 22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-2
:END:
- 3-2
- 3-2
- 3-2
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-1
:END:
- 4
- 4
- 4
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-2
:END:
- 6-4
- 6-4
- 6-4
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-5
:END:
- 10
- 10
- 10
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-1
:END:
- 4
- 4
- 4
* 2023-03-07 Tue Tricking
:PROPERTIES:
:CUSTOM_ID: tue-tricking-3
:END:
Bkick 5 Aerial 5 front kick 7 aerial + front kick 5 scoot + bkick 5
tornado 5 scoot + aerial 5 feilong 6
* 2023-03-08 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-30
:END:
** Circuit
:PROPERTIES:
:CUSTOM_ID: circuit-1
:END:
Haut: Muscle-up - Droit - L-sit - Tucked pushed - Muscle negative -
tucked pull up - Skin-the-cat - Straddle negative Bas: pistolsx4 -
norwegian curlsx4 - extension x22s - compression x9 3x1
* 2023-03-10 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-23
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-2
:END:
- 32 23 5
** L-sit
:PROPERTIES:
:CUSTOM_ID: l-sit-2
:END:
- 3x1
- 3x1
- 3x1
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-6
:END:
- 2+1+1 + 4 neg
- 2+1+1 + 4 neg
- 2+1+1 + 4 neg
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-4
:END:
- 22
- 22
- 22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-3
:END:
- 3+2
- 3+2
- 3+2
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-2
:END:
- 4
- 4
- 4
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-3
:END:
- 3+2+2+1
- 3+2+2+1
- 3+2+2+1
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-6
:END:
- 10
- 10
- 10
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-2
:END:
- 4
- 4
- 4
* 2023-03-10 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-24
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-3
:END:
- 16 16 16
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-7
:END:
- 1+1+1 + 5 neg
- 2+1+1 + 4 neg
- 2+1+1+1 + 3 neg
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-5
:END:
- 22
- 22
- 22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-4
:END:
- 3+2
- 3+2
- 3+2
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-3
:END:
- 4
- 4
- 4
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-4
:END:
- 4+3+2+1
- 4+3+2+1
- 4+2+2+1
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-7
:END:
- 10
- 10
- 10
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-3
:END:
- 4
- 4
- 4
* 2023-03-28 Tue Tricking
:PROPERTIES:
:CUSTOM_ID: tue-tricking-4
:END:
Bkick 10 Aerial 10 front kick 10 tornado 10 720 10 940 10 feilong 10
* 2023-03-10 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-25
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-4
:END:
- 28-14-14
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-8
:END:
- 2+1+1 + 4 neg
- 2+1+1 + 4 neg
- 2+1+1 + 3 neg
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-6
:END:
- 22
- 22
- 22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-5
:END:
- 3+2
- 3+2
- 3+2
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-4
:END:
- 4
- 4
- 4
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-5
:END:
- 1+4x8
- 1+2+2x3
- 1+3x3
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-8
:END:
- 10
- 10
- 10
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-4
:END:
- 4
- 4
- 4
* 2023-04-02 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-32
:END:
**lol ;; - - lol
- test
- 3
* 2023-03-31 Fri Tricking
:PROPERTIES:
:CUSTOM_ID: fri-tricking-4
:END:
- bkick 5
- aerial 5
- tornado 5
- preparation 540 x5 pour 3 exercices
- frontside 900 x5
- frontside 720 x5
Combo x3 : bkick - tornado - aerial - 720 - raiz
* 2023-04-01 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-23
:END:
Circuit x3
- 1 muscle-up, 1 RTO, 1 L-sit, 1 push-up, 1 negative, 1 pull-up, 1 skin
the cat, 1 straddle
- 4 pistols, 4 norwegian curl
* 2023-04-02 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-13
:END:
45min, 2 montées
* 2023-04-15 Sat Running
:PROPERTIES:
:CUSTOM_ID: sat-running-8
:END:
Trail "Trail'n Loue" 10km 600M de dénivelé 1h30. Pas de pause sur la
montée !! Assez douce
* 2023-04-18 Tue Tricking
:PROPERTIES:
:CUSTOM_ID: tue-tricking-5
:END:
- bkick 5
- aerial 5
- tornado 10
- tornado alternative 5
- frontside 720 x5
- backflip 4
* 2023-04-21 Fri Tricking
:PROPERTIES:
:CUSTOM_ID: fri-tricking-5
:END:
5 de chaque
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-5
:END:
- 28-15-13
** L-sit
:PROPERTIES:
:CUSTOM_ID: l-sit-3
:END:
- 0
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-9
:END:
- 2+1 - 5 neg
- 2+2 - 4 neg
- 2+1+1- 4 neg
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-7
:END:
- 3x22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-6
:END:
- 3+2 x3
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-5
:END:
- 4x3
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-6
:END:
- 3+3+3+1
- 3+3+2+2
- 3+3+3+1
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-9
:END:
- 3x10
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-5
:END:
- 3x4
* 2023-04-25 Tue Tricking
:PROPERTIES:
:CUSTOM_ID: tue-tricking-6
:END:
Tornado kick x5 Raiz (essai) x 15 -> lever haut le geno u Aerial x 10
avec progression Bkick x10
* 2023-04-26 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-31
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-6
:END:
- 28-15-13
** L-sit
:PROPERTIES:
:CUSTOM_ID: l-sit-4
:END:
- 3x1
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-10
:END:
- 2+1+1 - 4neg
- 2+2 - 4neg
- 2+2 - 4neg
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-8
:END:
- 3x22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-7
:END:
- 3+2
- 3+2
- 3+2
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-6
:END:
- 3x4
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-7
:END:
- 3+3+3+1
- 3+3+2+2
- 3+3+3+1
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-10
:END:
- 3x10
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-6
:END:
- 3x5
* 2023-04-30 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-33
:END:
Circuit : haut seulement 3x2
* 2023-05-01 Mon Tricking
:PROPERTIES:
:CUSTOM_ID: mon-tricking-10
:END:
Tornado 10 Raiz 15 Bkick 5 Aerial 5 Combo 4
* 2023-05-02 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-20
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-7
:END:
- 28
- 13
- 13
** L-sit
:PROPERTIES:
:CUSTOM_ID: l-sit-5
:END:
3x1
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-11
:END:
- 3x1 + 4 neg
- 3+1 (!) + 4 neg
- 3+1 (!) + 4 neg
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-9
:END:
3x22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-8
:END:
- 3+2
- 3+2
- 3+2
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-7
:END:
3x4
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-8
:END:
- 3x3+1
- 3x3+1
- 4+4+2
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-11
:END:
-3x10
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-7
:END:
- 3x4
* 2023-05-15 Mon Tricking
:PROPERTIES:
:CUSTOM_ID: mon-tricking-11
:END:
Film :
- bkick : jambe non tendue!!
- tornado kick: mettre pied plus parallèle au sol
- raiz
* 2023-05-16 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-21
:END:
Circuit 3x3 !
* 2023-05-17 Wed Tricking
:PROPERTIES:
:CUSTOM_ID: wed-tricking-9
:END:
Travail Bkick + aerial Bkick: jambe pliée...
* 2023-05-18 Thu Tricking
:PROPERTIES:
:CUSTOM_ID: thu-tricking-7
:END:
Progression de MasteringTricking (youtube) Bkick =
- bridge
- "superman"
- saut à 1 pied
Aerial = "blaster scoop"
- essai sans les mains mais non concluant
* 2023-05-19 Fri Workout
:PROPERTIES:
:CUSTOM_ID: fri-workout-26
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-8
:END:
30-15-15
** Skin-the-cat (avec descente): 3x3
:PROPERTIES:
:CUSTOM_ID: skin-the-cat-avec-descente-3x3
:END:
** Muscle-up (!)
:PROPERTIES:
:CUSTOM_ID: muscle-up-12
:END:
- 2x2+4 neg
- 2x2+4 neg
- 2x2+4 neg
** Extension
:PROPERTIES:
:CUSTOM_ID: extension-10
:END:
3x22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-9
:END:
3+2 3+2 3+2
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-8
:END:
3x4
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-9
:END:
2x4+2 2x4+2 2x4+2
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-12
:END:
3x10
* 2023-05-22 Mon Running
:PROPERTIES:
:CUSTOM_ID: mon-running-3
:END:
35min, modéré
* 2023-05-24 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-32
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-9
:END:
15-27-15-15
** Skin-the-cat (avec descente): 3x3
:PROPERTIES:
:CUSTOM_ID: skin-the-cat-avec-descente-3x3-1
:END:
** Muscle-up (!)
:PROPERTIES:
:CUSTOM_ID: muscle-up-13
:END:
- 2x2+1 + 4 neg
- 2x2+4 neg
- 2x1+4 neg
** Extension
:PROPERTIES:
:CUSTOM_ID: extension-11
:END:
3x22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-10
:END:
3+2 3+2 3+2
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-9
:END:
3x4
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-10
:END:
2x4+2 2x4+2 2x4+2
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-13
:END:
3x10
* 2023-05-27 Sat Running
:PROPERTIES:
:CUSTOM_ID: sat-running-9
:END:
55min. 2 pauses dans la 2eme montée
* 2023-05-28 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-34
:END:
Barre de traction
** Pull-up
:PROPERTIES:
:CUSTOM_ID: pull-up-2
:END:
- 4+2 + 4 neg
- 5+3 + 4 neg
- 5+2@1 + 4 neg
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-12
:END:
- 22
- 22
- 22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-11
:END:
- 3+2
- 3+2
- 3+2
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-10
:END:
- 4
- 4
- 4
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-11
:END:
- 5+4+1
- 5+5
- 5+5
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-14
:END:
- 10
- 10
- 10
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-8
:END:
- 4
- 4
- 4
* 2023-05-29 Mon Tricking
:PROPERTIES:
:CUSTOM_ID: mon-tricking-12
:END:
Bkick : 20 sauts 1 pied Aerial : 10 entraineemt + 10 sur herbe 5 tornado
* 2023-05-30 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-22
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-10
:END:
- 30
15 15
** L-sit
:PROPERTIES:
:CUSTOM_ID: l-sit-6
:END:
- 3x2
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-14
:END:
- 2+1+1+1 3 neg
- 2+1+1 4neg
- 2+1+1 4neg
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-13
:END:
- 3x22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-12
:END:
- 3+2
- 3+2
- 3+2
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-11
:END:
- 3x4
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-12
:END:
- 5+5
5+5 5+3+2 (contrôle forme)
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-15
:END:
- 3x10
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-9
:END:
- 3x4
* 2023-06-03 Sat Tricking
:PROPERTIES:
:CUSTOM_ID: sat-tricking-8
:END:
Warmup :
- 2x3 bridges
- raising a single leg x3
- 2x15 leg raises
Bkick: 10 single leg jump, 5 tries of "crossing the lges" 10x aerial +
10 wheel
* 2023-06-04 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-14
:END:
6 sprint intensité modée en montée Temps de repos = temps de course
2min - 1m15 - 4x1min
- descent
* 2023-06-13 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-23
:END:
Circuit 3x3 !!
* 2023-06-19 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-29
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-11
:END:
- 30
** L-sit
:PROPERTIES:
:CUSTOM_ID: l-sit-7
:END:
- 3x1
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-15
:END:
- 3x8 (négatif)
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-14
:END:
- 3x22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-13
:END:
- 3x{3+2}
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-12
:END:
- 3x4
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-13
:END:
- 5+3+2
- 4+3+3
- 4+3+3
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-16
:END:
- 7-10-12
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-10
:END:
- 3x4
* 2023-06-24 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-24
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-12
:END:
- 30
- 15
- 15
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-16
:END:
- 3x{2+2 + 4neg)}
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-15
:END:
- 3x22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-14
:END:
- 3x{3+2}
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-13
:END:
- 3x4
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-14
:END:
- 3+3+3+1
- 4⁺4+2
- 4⁺4+2
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-17
:END:
- 3x10
* 2023-06-26 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-30
:END:
Circuit : oublie pompe mais forme correcte sinon 3x2 Jambes
* 2023-07-02 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-35
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-13
:END:
- 30
- 20
- 15
** L-sit
:PROPERTIES:
:CUSTOM_ID: l-sit-8
:END:
- 3x2
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-17
:END:
- 2x2 + 4
- 2x2 + 4
- 2x2 + 4
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-16
:END:
- 22
- 22
- 22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-15
:END:
- 3+2
- 3+2
- 3+2
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-14
:END:
- 4
- 4
- 4
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-15
:END:
- 5
- 5
- 5
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-18
:END:
- 10
- 10
- 10
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-11
:END:
- 4
- 4
- 4
* 2023-07-10 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-31
:END:
Circuit x2 (complet)
* 2023-07-20 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-33
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-14
:END:
- 28-15-13
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-18
:END:
- 2+2 + 4neg
- 2+2 + 4neg
- 2+2 + 4neg
>>>>>>> c5617e91d4ddc0df3f9d79ae8b159f2f1b21e284
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-17
:END:
- 22
- 22
- 22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-16
:END:
- 3+2
- 3+2
- 3+2
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-15
:END:
- 4
- 4
- 4
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-16
:END:
- 5+5
- 5+5
- 5+5
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-19
:END:
- 10
- 10
- 10
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-12
:END:
- 4
- 4
- 4
* 2023-07-22 Sat Running
:PROPERTIES:
:CUSTOM_ID: sat-running-10
:END:
1h10
* 2023-07-23 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-36
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-15
:END:
- 30
- 15
- 15
** L-sit
:PROPERTIES:
:CUSTOM_ID: l-sit-9
:END:
- 3x2
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-19
:END:
- 2x2 + 4neg
- 2x2 + 4neg
- 2x2 + 4neg
* 2023-07-27 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-34
:END:
Circuit x3 haut + bas. Pour 2e et 3e répétion essai
- RTO 3s
- L-Sit 2S
- push-up x2
* 2023-07-31 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-32
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-16
:END:
- 30
- 15
- 15
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-20
:END:
- 2+2 - 4neg
- 2+2 - 4neg
- 2+2 - 4neg
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-18
:END:
- 22
- 22
- 22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-17
:END:
- 3+2
- 3+2
- 3+2
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-16
:END:
- 4
- 4
- 4
Essai: moins tenir la barre
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-17
:END:
- 5+5
- 5+5
- 5+5 Style à travailler
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-20
:END:
- 10
- 10
- 10
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-13
:END:
- 4
- 4
- 4
* 2023-08-06 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-37
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-17
:END:
- 30-16-16
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-21
:END:
- 2+2 - 4neg
- 2+2 - 4neg
- 2+2 - 4neg
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-19
:END:
- 22
- 22
- 22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-18
:END:
- 3+2
- 3+2
- 3+2
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-17
:END:
- 4
- 4
- 4
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-18
:END:
- 5+5
- 5+5
- 5+5
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-21
:END:
- 9
- 10
- 10
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-14
:END:
- 4
* 2023-08-08 Tue Tricking
:PROPERTIES:
:CUSTOM_ID: tue-tricking-7
:END:
kick 25x2 roundhouse kick x2 each side x25 cartwheel x15
* 2023-08-12 Sat Tricking
:PROPERTIES:
:CUSTOM_ID: sat-tricking-9
:END:
- 25 tornado (each side)
- 25 hook kick (each side)
- 10 cartwheel
* 2023-08-13 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-38
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-18
:END:
- 30
-16
- 15
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-22
:END:
- 2+2+1 - 3neg
- 2+2+1 - 3neg
- 2+2+1 - 3neg
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-20
:END:
- 22
- 22
- 22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-19
:END:
- 3+2
- 3+2
- 3+2
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-18
:END:
- 4
- 4
- 4
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-19
:END:
- 5+5 avec meilleure forme
- 5+5 avec meilleure forme
- 5+5 avec meilleure forme
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-22
:END:
- 9
- 10
- 10
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-15
:END:
- 4
- 4
- 4
* 2023-08-13 Sun Tricking
:PROPERTIES:
:CUSTOM_ID: sun-tricking-4
:END:
Front kick 25x2 Side kick 25 Macaco x5 Travail tornado kick (début)
* 2023-08-15 Tue Running
:PROPERTIES:
:CUSTOM_ID: tue-running-6
:END:
Sprint: 8x40s, 2min repos
* 2023-08-15 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-24
:END:
Circuit 3x{1+1} Position : 2s (sauf RTO = 5), répétitions x1
* 2023-08-16 Wed Tricking
:PROPERTIES:
:CUSTOM_ID: wed-tricking-10
:END:
25 front kick 15 crescend (font + back) 26 hook kick, 5+5 tornado kick
progression 10 cartwheel
* 2023-09-04 Mon Core
:PROPERTIES:
:CUSTOM_ID: mon-core
:END:
- gainage face 60s
- gainage côté 60s
- gainage 1 bras 60s
- hollow hold 36+25
- superman 60S
- tuck+pike+saddle :
- 8
- 4+4
* 2023-09-04 Mon Running
:PROPERTIES:
:CUSTOM_ID: mon-running-4
:END:
25min easy
* 2023-09-06 Wed Tricking
:PROPERTIES:
:CUSTOM_ID: wed-tricking-11
:END:
2x: Front kick 25 Side kik 25 Sweep 25 Roundhouse 15
* 2023-09-07 Thu Core
:PROPERTIES:
:CUSTOM_ID: thu-core
:END:
- gainage face 60s
- gainage côté 60s
- gainage 1 bras 40s
- hollow hold 40+20
- superman 60
- tuck+pike+saddle :
- 8
- 8
* 2023-09-07 Thu Running
:PROPERTIES:
:CUSTOM_ID: thu-running-1
:END:
30min, facile
* 2023-09-09 Sat Tricking
:PROPERTIES:
:CUSTOM_ID: sat-tricking-10
:END:
Side kick : 25 Tornado kick : 25 round kick 25 Hook kick : 25
* 2023-09-10 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-15
:END:
48min + 10marche/cours dans le noir + 2min.
* 2023-09-11 Mon Tricking
:PROPERTIES:
:CUSTOM_ID: mon-tricking-13
:END:
Enchainement side kick-tornado-sweep-front-pack
* 2023-09-12 Tue Core
:PROPERTIES:
:CUSTOM_ID: tue-core
:END:
- gainage face 60s
- gainage côté 60s
- gainage 1 bras 40s
- hollow hold 30+15+20
- superman 60
- tuck+pike+saddle :
- 8
- 5+3
* 2023-09-12 Tue Running
:PROPERTIES:
:CUSTOM_ID: tue-running-7
:END:
30min
* 2023-09-16 Sat Tricking
:PROPERTIES:
:CUSTOM_ID: sat-tricking-11
:END:
Side kick 25 Roundhouse + back 25 (!) Jumped front : 7 Tornado 25
Crochet 25
* 2023-09-17 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-16
:END:
1h35 ! (Gennes-Château)
* 2023-09-22 Fri Tricking
:PROPERTIES:
:CUSTOM_ID: fri-tricking-6
:END:
Side 25 Back and roundabout 25 Tornado 25 Jump front 15 Hook 25
* 2023-10-01 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-17
:END:
46min + 5min de pause
* 2023-10-02 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-33
:END:
Circuit pour reprise
- Negative muscle up x5
- pistol x5
- tucked (!) 3+2
- supermain 22s
- compression x10
* 2023-10-05 Thu Tricking
:PROPERTIES:
:CUSTOM_ID: thu-tricking-8
:END:
- Side kick x25
- Bkick (jump single leg) 12+13
- Roundhous kick (back+front) 12+13
* 2023-10-05 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-35
:END:
Muscle-up :
- negatif x5
- negatif x5
- negatif x5
Pistols
- 4
- 4
- 4
Norwegian roll
- 3
- 4
- 4
* 2023-10-07 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-25
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-19
:END:
- 33-15-15
** L-sit
:PROPERTIES:
:CUSTOM_ID: l-sit-10
:END:
- 0
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-23
:END:
- 3x1+2neg
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-21
:END:
- 3x22
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-20
:END:
- 3x{3+2}
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-19
:END:
- 3 (avec peu d'appui)
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-20
:END:
- 3x2 (travail forme)
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-23
:END:
- 3x10
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-16
:END:
- 3x3 (en forçant)
* 2023-10-08 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-18
:END:
medium 35min (+5marche dans les ronces)
* 2023-10-10 Tue Workout
:PROPERTIES:
:CUSTOM_ID: tue-workout-25
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-20
:END:
- 35
- 20
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-24
:END:
- 2+1+1
- 2+1+1
- 2+1+1
- 2+1+1
- 2+1+1
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-20
:END:
- 3
- 3
- 3
- 3
- 3
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-17
:END:
- 3
- 3
- 3
- 3
- 3
* 2023-10-11 Wed Tricking
:PROPERTIES:
:CUSTOM_ID: wed-tricking-12
:END:
Bkick (amélioration avec exercices) + crampes
* 2023-10-15 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-19
:END:
Sprint 7x30s 2min repos
* 2023-10-19 Thu Workout
:PROPERTIES:
:CUSTOM_ID: thu-workout-36
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-21
:END:
- 30
- 27
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-22
:END:
- 25
- 25
- 25
- 25
- 25
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-21
:END:
- 2+2+1
- 2+2+1
- 2+2+1
- 2+2+1
- 2+2+1
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-21
:END:
- 3x2+1+1
- 2+2+2+1
- 3+2+2+1
- 3x2+1+1
- 4x2+1
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-24
:END:
- 10
- 10
- 10
- 10
- 10
* 2023-10-20 Fri Tricking
:PROPERTIES:
:CUSTOM_ID: fri-tricking-7
:END:
Tornado 20 Bkick front only 20 Side kick 25 Front 20
* 2023-10-22 Sun Workout
:PROPERTIES:
:CUSTOM_ID: sun-workout-39
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-22
:END:
- 33-24
** L-sit
:PROPERTIES:
:CUSTOM_ID: l-sit-11
:END:
-
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-25
:END:
- 1
- 2-1-1
- 2-1-1
- 1-1-1
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-21
:END:
- 3
- 3
- 3
** Norwegian roll
:PROPERTIES:
:CUSTOM_ID: norwegian-roll-18
:END:
- 3
- 3
- 3
* 2023-11-04 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-26
:END:
Plus espacés, sur arbre (nouveau logement)
** RTO 10
:PROPERTIES:
:CUSTOM_ID: rto-10-1
:END:
- 10-10-10
- 10-10-10
- 10-10-10
** L-sit
:PROPERTIES:
:CUSTOM_ID: l-sit-12
:END:
- 1
- 1
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-26
:END:
- 1-1-1
- 1-1-1
- 1-1
- 1-1-1
- 1-1-1
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-22
:END:
- 4
- 4
- 4
- 4
- 4
* 2023-11-06 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-34
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-23
:END:
- 13-13
- 13-13
- 12-10
** Extension:
:PROPERTIES:
:CUSTOM_ID: extension-23
:END:
- 25
- 25
- 25
- 25
- 25
** FL tucked row :
:PROPERTIES:
:CUSTOM_ID: fl-tucked-row-22
:END:
- 3-2
- 3-2+1
- 3-2
- 3-2
- 3-2
** Planche tucked push-up:
:PROPERTIES:
:CUSTOM_ID: planche-tucked-push-up-22
:END:
- 2-2-2-2-2
- 3-2-2-2-1
- 3-2-2-2-1
- 3-2-2-2-1
- 3-2-2-2-1
** Compression:
:PROPERTIES:
:CUSTOM_ID: compression-25
:END:
- 10
- 10
- 10
- 10
- 10
-
* 2023-11-13 Mon Workout
:PROPERTIES:
:CUSTOM_ID: mon-workout-35
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-24
:END:
- 14
- 14
- 14
** L-sit
:PROPERTIES:
:CUSTOM_ID: l-sit-13
:END:
- 1-1
- 1-1
- 1-1
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-27
:END:
- 3x1
- 3x1
- 3x1
- 3x1
- 3x1
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-23
:END:
- 4
- 4
- 4
- 4
- 4
* 2023-11-14 Tue Gymnastics
:PROPERTIES:
:CUSTOM_ID: tue-gymnastics
:END:
- Trampoline: travail position droite + position en l'air Cheval
d'arçon :: 3/4 tour sur champignon Bar asymétrique : travail balancer
* 2023-11-14 Tue Gymnastics - Goals (1 month)
:PROPERTIES:
:CUSTOM_ID: tue-gymnastics---goals-1-month
:END:
- Cheval d'arçon : 2 tour champignon
- barre asymétrique : balancier 180°
- trampoline : front + backfilp propre
* 2023-11-14 Tue Gymnastics - Goals (5 month)
:PROPERTIES:
:CUSTOM_ID: tue-gymnastics---goals-5-month
:END:
- Cheval d'arçon : 1 tour anneau
- barre asymétrique : soleil
- trampoline : double front + double backflip propre
* 2023-11-16 Thu Gymnastics
:PROPERTIES:
:CUSTOM_ID: thu-gymnastics
:END:
- Cheval d'arçon : 3/4 tour !
- Barre asymétrique : "enroulement" arrière ok (mais style à travailler)
- Trampoline : travail salto à hauteur maximale
* 2023-11-18 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-27
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-25
:END:
- 26
- 16
- 16
** L-sit
:PROPERTIES:
:CUSTOM_ID: l-sit-14
:END:
- 3x2
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-28
:END:
Négatif
- 10
- 10
- 10
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-24
:END:
- 4
- 4
- 4
* 2023-11-19 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-20
:END:
ih10, faible inclinaison, forêt. Arrêt pour cause d'ampoule
* 2023-11-21 Tue Gymnastics
:PROPERTIES:
:CUSTOM_ID: tue-gymnastics-1
:END:
2h.
- Barre asymétrique :
- travail balancé très doux pour ne pas de faire mal à l'épaule
- front flip : 80% rotation
- trampoline: déclencher salto au sommet du saut : travail saut de côté,
tombé en arrir
- Champignon: 1 tour complet !
* 2023-11-25 Sat Workout
:PROPERTIES:
:CUSTOM_ID: sat-workout-28
:END:
** RTO
:PROPERTIES:
:CUSTOM_ID: rto-26
:END:
- 20
- 15
- 15
** L-sit
:PROPERTIES:
:CUSTOM_ID: l-sit-15
:END:
- 3x2
** Muscle-up
:PROPERTIES:
:CUSTOM_ID: muscle-up-29
:END:
- 1-1-1
- 1-1
- 1-1-1
- 1-1-1
- 1-1-1 (avec un peu de kipping...)
** Pistols :
:PROPERTIES:
:CUSTOM_ID: pistols-25
:END:
- 3x4
* 2023-11-26 Sun Running
:PROPERTIES:
:CUSTOM_ID: sun-running-21
:END:
53min avec 1 petite montée
* 2023-11-29 Wed Tricking
:PROPERTIES:
:CUSTOM_ID: wed-tricking-13
:END:
540: travail cheat setup (20) et tornado (20) b-kick : jeté jambe 20
* 2023-11-30 Thu Gymnastics
:PROPERTIES:
:CUSTOM_ID: thu-gymnastics-1
:END:
- "Roulade" avant barre symétrique : plutôt en force mais commence à
passer
- 540 : travail
- trampoline : travail exercices de base
- champignon: 1 tour !
* 2023-12-03 Sun Tricking
:PROPERTIES:
:CUSTOM_ID: sun-tricking-5
:END:
- B-kick
- Tornado kick
* 2023-12-05 Tue Gymnastics
:PROPERTIES:
:CUSTOM_ID: tue-gymnastics-2
:END:
- Cheval d'arçon: 1 tour
- Barre: 2 tour en avant ~ ok
- trampoline
* 2023-12-06 Wed Workout
:PROPERTIES:
:CUSTOM_ID: wed-workout-33
:END:
Circuit avec pause à la fin d'un cycle. 3x le cycle suivant =
- Muscle-up (avec un peu de kipping et pas de négatif) 3x1
- Pistols 4
- Tucked planche 3+2
- extension 25
- compression 10
- push-up tucked: 1+2+2+2
* 2023-12-07 Thu Gymnastics
:PROPERTIES:
:CUSTOM_ID: thu-gymnastics-2
:END:
- Cheval d'arcon : 1 tour+epsilon
- Barre: roulade avant ok avec elan
- Trampiline : mal nuque
* 2023-12-11 Mon Running
:PROPERTIES:
:CUSTOM_ID: mon-running-5
:END:
37min, 2 montées
* 2023-12-12 Tue Gymnastics
:PROPERTIES:
:CUSTOM_ID: tue-gymnastics-3
:END:
- Barre : 2 tours ~ OK
- Cheval d'arçon : 1tour +
- Trampoline
* 2023-12-13 Wed Tricking
:PROPERTIES:
:CUSTOM_ID: wed-tricking-14
:END:
Tornado: 15 saut + 5 tornado Bkick 10
* 2023-12-14 Thu Gymnastics
:PROPERTIES:
:CUSTOM_ID: thu-gymnastics-3
:END:
- Cheval d'arçon: 1 tour max
- Barre: travail roulade avant
- Trampoline : techniqe backflip (progression)
* 2024-01-28 Workout
:PROPERTIES:
:CUSTOM_ID: workout
:END:
- Muscle-up :
- 2+1+1 + 2neg
- 2+1+1 + 2neg
- 2+1+1+1 +1neg
- Pistols 3x4
- tucked planche 3x{3+2}
- pushed-up tucked : 3x{5x2}
- extension 3x22
- compression 3x10
* 2024-02-05
:PROPERTIES:
:CUSTOM_ID: section
:END:
Tricking - bkick - aerial - tornado
* 2024-02-10 Workout
:PROPERTIES:
:CUSTOM_ID: workout-1
:END:
- Muscle-up :
- 2+1+1
- 2+1+1
- 2+1+1
- Pistols 3x4
- tucked planche 3x{3+2}
- pushed-up tucked : 3x{3+3+3+1}
- extension 3x22
- compression 3x10
* 2024-02-11 Running
:PROPERTIES:
:CUSTOM_ID: running
:END:
1h10
* 2024-02-24 Workout
:PROPERTIES:
:CUSTOM_ID: workout-2
:END:
- Muscle-up :
- 1+1+1+ 5 neg
- 2+1+ 5neg
- 2+1+1 + 4neg
- Pistols 3x4
- tucked planche 3x{3+2}
- pushed-up tucked : 2x{3+3+3+1} - 1+3+3+2+1
- extension 3x22
- compression 3x10
* 2024-02-25 Running
:PROPERTIES:
:CUSTOM_ID: running-1
:END:
1h12 course
* 2024-03-07 Gymnastics
:PROPERTIES:
:CUSTOM_ID: gymnastics
:END:
Front flip Barre asymétrique Cheval d'arçon: pas de progrès
* 2024-03-08 Tricking
:PROPERTIES:
:CUSTOM_ID: tricking
:END:
Travail aériel à partir d'une roue... Juste une roue en fait :/
* 2024-04-13 Workout
:PROPERTIES:
:CUSTOM_ID: workout-3
:END:
It has been a long time... - Muscle-up : - 2+1+1+ 4 neg - 2+1+1+ 4 neg -
2+1+1+ 4 neg - Pistols 3x4 - tucked planche - 3+2 - 3+3 - 3+3 -
pushed-up tucked : - 2+2+3+3 - 2+3+3+3 - 4+3+3 - extension 3x22 -
compression 3x10 (plus haut que d'habitude)
* 2024-05-05 Bike + walking
:PROPERTIES:
:CUSTOM_ID: bike-walking
:END:
- 54min vélo : les bons -> parking fort de la batterie
- 25min marche parking -> fort