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Author Topic: a fast and explosive donkey!  (Read 1860542 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #4215 on: August 10, 2017, 12:30:46 pm »
+2
Quote from: Joe on August 08, 2017, 12:43:33 pm
Yo, you posted recently about getting great results with dedicated wrist mobility work. Mine is terrible and it makes front squats (even more) uncomfortable, and will also be am impediment when I eventually try out planche stuff again. Any recommended movements/stretches/routines?

Ty

ask and ye shall receive:

<a href="http://www.youtube.com/watch?v=mSZWSQSSEjE" target="_blank">http://www.youtube.com/watch?v=mSZWSQSSEjE</a>
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #4216 on: August 10, 2017, 12:36:17 pm »
+2
the mountains were rad. didn't go for any proper hikes but we walked a bunch, including one day at 15,000+ feet, which is exhausting and slightly disorienting. made it all the way to the khunjerab pass, which is where the karakoram highway crosses into china.

still stuck up here today because there were no seats on the flight this morning. did a brief workout anyway:

- warm up

- wall handstands x ~10s x 9
got good holds off the wall on most of these.

- front lever 5s x 5

- stretch

body feels good. family (and world) having a rough couple of weeks, though, so heart is a bit heavier than usual.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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LBSS

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Re: a fast and explosive donkey!
« Reply #4217 on: August 13, 2017, 09:58:17 am »
+2
- jump rope interval work out
20/40 of double unders or running in place and rest for 10 intervals. three minutes of continuous skipping on either end.

- stretch

pouring rain, motivation low, and my shoulder is still hurt, so this feels okay. it was like a warm up for a real workout. actually i kind of like it as a warm up for a real workout
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

John Stamos

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Re: a fast and explosive donkey!
« Reply #4218 on: August 13, 2017, 10:47:29 am »
0
If you did some arm swings like hugging yourself and arm circles with the skipping it'd be a damn good warm up.
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JJ

PR: 19:51 --> 17:41

LBSS

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Re: a fast and explosive donkey!
« Reply #4219 on: August 14, 2017, 11:49:37 am »
+3
right shoulder still bugging. toes okay after hurting significantly more than usual on saturday.

- GMB warm up

- pirouettes x 3,3,3,3,3/leg

- front lever x 9 reps
bit shaky on the first few, then had several good holds. EDIT: vid of two (~8-9s and then 18s!! -- PR followed by huger PR) below. felt like i made a technique breakthrough. cut self off after 18s PR for AELS purposes. trying to be gentle at the moment.

- stretch

<a href="http://www.youtube.com/watch?v=keLK2e7CMco" target="_blank">http://www.youtube.com/watch?v=keLK2e7CMco</a>

<a href="http://www.youtube.com/watch?v=8nqSxfW0mks" target="_blank">http://www.youtube.com/watch?v=8nqSxfW0mks</a>

shirtless is more fun unless i'm really sweaty.
« Last Edit: August 14, 2017, 12:00:13 pm by LBSS »
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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adarqui

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Re: a fast and explosive donkey!
« Reply #4220 on: August 14, 2017, 12:28:29 pm »
0
looks strong man.
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LBSS

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Re: a fast and explosive donkey!
« Reply #4221 on: August 15, 2017, 12:25:42 pm »
+4
- run 4km
first 3.5 @ ~5:00/km, last 500m appreciably faster, maybe 4:00/km. pretty easy but i am not in any kind of running shape. contemplated the amount of work it'd take to get into 19:xx 5k shape (i.e. as fast as i was the one year i ran JV cross country in high school).

- walk 500m

- stretch

quads shakin' a bit after. felt fucking great though. let's see how my knees and toes do tomorrow.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: a fast and explosive donkey!
« Reply #4222 on: August 15, 2017, 10:54:21 pm »
0
Quote from: LBSS on August 15, 2017, 12:25:42 pm
- run 4km
first 3.5 @ ~5:00/km, last 500m appreciably faster, maybe 4:00/km. pretty easy but i am not in any kind of running shape. contemplated the amount of work it'd take to get into 19:xx 5k shape (i.e. as fast as i was the one year i ran JV cross country in high school).

nice. you talk about those JV years on occasion .. you know you want to get that fitness back :D  :ninja:  :ibrunning:

Quote
- walk 500m

- stretch

quads shakin' a bit after. felt fucking great though. let's see how my knees and toes do tomorrow.

 :ibrunning: :ibrunning:
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LBSS

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Re: a fast and explosive donkey!
« Reply #4223 on: August 16, 2017, 02:04:20 am »
+2
yeah it was funny to realize how little i'd been using them. but also kind of weird, because they don't shake like that after i've played a long point of ultimate or tennis and you'd think that all the COD and stopping and starting would be harder on them than a bit of steady jogging. go figure.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #4224 on: August 16, 2017, 12:50:28 pm »
+2
- half-field 5-on-5 ultimate
soooo fun, much less running, quick points, my team actually started to learn how to force. also we won all our games.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #4225 on: August 17, 2017, 12:33:11 am »
+1
shoulder worse today. right big toe was also fuxored last night. rest today.

ETA: also, moderate-to-serious quad DOMS.
« Last Edit: August 17, 2017, 12:54:46 am by LBSS »
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #4226 on: August 19, 2017, 08:29:14 am »
+1
meant to get a workout in this afternoon after my board meeting but i ended up having to stay through the end, 4 hours longer than i thought i'd have to be there. now gotta go to some friends' housewarming and christ do i need a beer. better luck tomorrow.

 :derp:
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #4227 on: August 20, 2017, 02:32:41 pm »
+2
- jump rope 60/60 x 7-8, with GMB warm up in the rest periods

- pull up x (3,2,1) x 3
so unbelievably weak.

- DB shrug 20s x 20

- KB swing 16 x 20

- tricep pressdown 30 x 15

- handstands
got a couple decent free kick-up holds. somehow these don't bother my shoulder.

shoulder still bugging so no pressing and taking it easy on the ultimate and tennis for a couple more days at least. first time at the gym in ages and ages.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: a fast and explosive donkey!
« Reply #4228 on: August 21, 2017, 11:52:39 pm »
+5
life PR: my net worth is now over $100,000 for the first time.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: a fast and explosive donkey!
« Reply #4229 on: August 22, 2017, 12:11:51 am »
0
Quote from: LBSS on August 21, 2017, 11:52:39 pm
life PR: my net worth is now over $100,000 for the first time.

:headbang: :headbang: :headbang: :headbang: :almostascoolasnyancat:

awesome man.
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