Chewing what you’ve bitten off | The Cloudfoot Diaries #53

Day 2 of the ninja blueprint and I’m already sore as shit. Awesome. Clearly got a long way to go.
This session was a focus on Weightlifting, complemented by some gymnastics dynamic strength work and shoulder prehab/mobility work.

Foam Roll – Adductors, ITB, Quads, Thoracic, Pecs, Hip Flexors
Lacrosse Ball – Calves, Piriformis

Pulse Raiser – Skipping for 200 contacts

Mobility – Variety of exercises for 5 minutes, specific attention to ankles, hips/adductors and thoracic spine.

2 sets x 10r GHD with PVC pipe behind neck – also courtesy of Klokov.

Handstands – 5 sets for max. time on paralettes – with aid of the wall where necessary. The goal here is to really differentiate between a stacked position versus a banana-shaped handstand. Banana is much easier to hold, but stacked is the style I’d rather master.

handstandstyles

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Finding the balance point … in the palm of your hand | The Cloudfoot Diaries #4

The beauty of this new program that I’ve started – a gymnastic-based, bodyweight system – is that you have way less muscle-soreness (DOMS) in the days following the workouts.
That means Wednesdays, rest days, can be used for skill training. In this case, Handstands, with one of the coaches at Locker 27, Ben Lee.
Check this short clip out of our session :

We warmed up with some wrist mobility for about 5-10 minutes – vital to prep the wrist joint when getting into hand balancing territory. Then some shoulder dislocations to warm the shoulder joints.

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