Sean's training blog

[perna.longa.albo]

Monday night, I went to gymnastics, and realized on Tuesday that between the ring dip work on Sunday (holding myself at the bottom-most position of the dip for a period of time), walkover training on Monday, and Friday's pull-up work, I heavily damaged my left shoulder (thinking rotator cuff). It is very similar to an injury I previously had that kept me from training for a month, so I took it easy this week, but maybe too easy. Decided that whenever I skip a session, I will still include joint mobility work to recover and improve as much as possible.

Saturday (today, first day back into training since Monday)
10:30am - Capoeira Class, holding up well, taking few breaks, feeling my technique get better also. 1 1/2 hour, including 20 minute warmup, 40 minute sequences, and 20 minute roda (only entered twice, mostly played on berimbau). I left myself open knowing I would take a rasteira, because I have a tendency to keep myself closed, which inhibits any progress. I did end up on the ground, but it was worth it.
1-3pm - Open gym gymnastics - Worked on handbalancing, tricking, QdR, conditioning, and ended with some stretching. Good stuff.

Hope I'm able to train tomorrow!

[perna.longa.albo]

Monday
10:30am - GB1 - 1hour
A) DJM and Clinic Warm-up -15m
B) Ring pull-up - To failure x 4 / 3m rest (goal: 12 x 4. When achieved, begin adding weight)
Pull-up count: 10,8, 6,5
C) (pistol w/ 5 lbs- 5/side, rest 1 minute, back lever, flat tuck - 0:15, rest 1 minute) - x 4
D) (Front lever, tuck - 0:15, PPP - 5) x 4 / 1m rest between exercises
E) (Ring bulgarian dips - to failure, 90s rest, advanced frog/tuck planche - 0:25, 90s rest) x 4
Dip count: 5.5,5,5 because of my shoulder, I'm restricting both repetitions and ROM in the dips (it becomes painful at around 50% through the dip
F) (L-sit (rings) - 0:20, rest 1 minute, hanging leg lift - up to 8, maintaining form (goal: when achieved, begin adding weight), hanging windshield wipers - 5/side) - x3
HLL count:5, 5w/3 negatives, 4 w/ 4 negatives. Thought it might be a good idea to stick some negatives at the end of a set, so that when form fails, I continue to 8 reps with negatives (straightening legs out to a full pike, and then lowering them) . Seems pretty effective. Also, when L-sit on ring began to falter on 2nd set, I moved third set to the floor

shoulder still hurts, but I'm recovering my pull-up reps. Happy about that. Wrist is better, and so is the ball of my foot. I feel quite excited to be able to approach (more carefully this time!) the goals I've set

[perna.longa.albo]

Monday cont'd
2:00pm - Capoeira - 1 hour
A) WU - 10m
DJM, Shoulder Iso, Hip Opening, Leg swings, Au Cortado - 5/sidex2, Cadeira
B) Drills with Ginga - 5/side x 2/60s rest - 24m
just the basic kicks - meia lua, martelo, queixada, armada, Rabo de Arraia and Esquiva->Negativa->Role
C) Sequences from Class - 15m
Meia-Lua to Armada, Rabo de Arraia to Martelo, Queixada to Esquiva Baixa to Au into QdR
2m rest
D) CSF - 10m
i. Bengala
ii. Sao Bento Pequeno
iii. Sao Bento Grande

Finish with 20minutes of Foam Roller

[perna.longa.albo]

8:00pm - Gymnastics - 1 hour (was cut short for holiday)
A) WU - DJM, Wrist, Leg swings, Shoulder (Forrest's routine), Hindu Press, Squat, Side bends, Wall Walks, Press HS to Forward Roll, Backward Roll, Candlesticks, Cartwhee - 20ml
B) Handspins, Headbalance, 540, Roundoff, Press HS, Aerial, etc - 20m
D) Handbalance – 10m total
E) Exploring movement - 5m
F) Heel/calf raises, Static Stretches - 5m

[perna.longa.albo]

Over the week I've gone to Capoeira class (tue/sat), and mainly done a joint mobility routine while my shoulder continues to heal. It takes about 30 minutes, and I think it's definitely helping. This morning I did a ring conditioning session, and although I felt shoulder pain during back levers, otherwise it was barely noticeable, and I haven't felt anything since.

Monday
9:00am - GB1 - 1hour
A) DJM and Clinic Warm-up -15m
B) Ring pull-up - To failure x 4 / 3m rest (goal: 12 x 4. When achieved, begin adding weight)
Pull-up count: 9,6,6,5
C) (pistol w/ 5 lbs- 5/side, rest 1 minute, back lever, flat tuck - 0:15, rest 1 minute) - x 4
D) (Front lever, tuck - 0:15, PPP - 5) x 4 / 1m rest between exercises
E) (Ring bulgarian dips - 5, 90s rest, advanced frog/tuck planche - 0:25, 90s rest) x 4
F) (L-sit variations- 0:20, rest 1 minute, hanging leg lift variations- 8, supine windshield wipers - 5/side, Calf/Heel raise - 15 each) - x3
Major drop in pull-up repetitions, but I attribute this to a still weak shoulder and the sustained inactivity over the past week. Found out how to do Bulgarian Dips correctly (hadn't been going through full ROM); now I'm hitting failure at about 5 reps Same with hanging leg lifts.

[perna.longa.albo]

Monday cont'd

Capoeira - 1 hour
WU(15m), Basic kicks (20m), HIIT (20m), Free-time (5m)

Gymnastics - 1 1/2 hour
WU - 15m, Hand and head balance (20m), Movements I am learning (25m), Hand and head balance (15m), Conditioning and Static Stretch (15m)

Tuesday
Woke up sore as hell.
35m Joint Mobility (DJM, Ido's Routines, Static stretches, Isometric stretches for shoulder)

[perna.longa.albo]

Tue contd
Capoeira class

Wed
7:00am - GB2 - 1hour
A) DJM and Clinic Warm-up -15m
B) squat muscle-up to seated negative - 5 x 4 / 2 min rest
C) (HeSPU, negatives - 5, rest 1 minute, advanced frog - 0:25, rest 1 minute) - x4
D) (harop curl - 5, rest 1 minute, back lever, tuck - 0:15, rest 1 minute) - x4
E) flat tuck - 0:15 x 4 / 60s rest
F) (L-sit (straddle, floor) - 0:20, rest 1 minute, back pull negative - 5, supine windshield wipers - 5/side) - x3

Fri
Friday (3)
6:30am - GB3
A. WU - DJM and Clinic Warm-up -15m
B. Gymnasts' extended set x 4 / 3m rest

i. 4,4,4,2
ii. 4,4,2,1
iii. 4,2,1,1
iv. x,2,3,3
v. x,x,2,5 [i](few seconds between last narrow chinup reps, about 5 seconds)
[/i]
C. (back lever, tuck - 0:15, rest 1 minute, harop curl variation - 5, rest 1 minute) - x 4
D. (PPP - 5, front lever, tuck - 0:15) x 4 / 1m rest between exercises
E. (advanced frog/tuck planche - 0:25, rest 1 minute, ring dip, bulgarian - 5, rest 1 minute)
F. (L-sit (rings) - 0:20, rest 1 minute, hanging leg lift- up to 8 (maintaining form), supine windshield wipers - 5/side, calf/heel raise - 10 each) - x3

[perna.longa.albo]

Friday night
Capoeira Class / Floreio Work

Saturday
Capoeira Class
Gymnastics

Sunday
Capoeira Roda

Monday
8:45am - GB1 - 1hour
A) DJM and Clinic Warm-up -15m
B) Ring pull-up - To failure x 4 / 3m rest (goal: 12 x 4. When achieved, begin adding weight)
Pull-up count: 9,7,7,5. Best set of pull-ups yet And I thought I'd be struggling to maintain what I had before.
C) (pistol w/ 5 lbs- 5/side, rest 1 minute, back lever, flat tuck - 0:15, rest 1 minute) - x 4
think i'm finally getting the flat tuck right. I had my legs tucked in before. Lifting them out now. I like.
D) (Front lever, tuck - 0:15, PPP - 5) x 4 / 1m rest between exercises
E) (Ring bulgarian dips - 5, 90s rest, advanced frog/tuck planche - 0:25, 90s rest) x 4
F) (L-sit variations- 0:20, rest 1 minute, hanging leg lift variations- 8, supine windshield wipers - 5/side) - x3

[perna.longa.albo]

Been training a good deal the past week, while trying to let my wrist and shoulder heal. Tricky balance.

Monday
9:30am - GB1 – 1 ¼ hour
A) DJM and Clinic Warm-up -15m
B) Ring pull-up - To failure x 4 / 3m rest (goal: 12 x 4. When achieved, begin adding weight)
Pull-up count: 9,7,6,4 (2 less than last week)
C) (pistol w/ 5 lbs- 5/side, rest 1 minute, back, flat tuck - 0:15, rest 1 minute) - x 4
D) (PPP – 5, front lever, tuck – 0:15 TOTAL) x 4 / 1m rest between exercises
E) (Ring bulgarian dips - 5, 90s rest, advanced frog/tuck planche - 0:25, 90s rest) x 4
F) (L-sit variations- 0:20, rest 1 minute, hanging leg lift variations- 8, supine windshield wipers - 5/side) - x3

[perna.longa.albo]

I stopped updating for a while, although I maintained a relatively strict GB and capoeira schedule. I've recently injured myself (April 12th: Quadricep contusion from capoeira. Absolutely no mobility the next day. Massive swelling. Iced and compressed as often as possible, and started a "crippled" regimen consisting of plenty of upper body stuff. Recently reintroduced queda de rins work. It's been 24 days, and I'm finally going up and down stairs again. I have a bit more than 90 degree mobility in the knee, and only a minor limp. Anywho, my current training regimen looks something like this:

Monday - GymnasticBodies, stretch - 1:15
QuadrupedalMovement, CoreConditioning, JointMobility - 0:45

Tuesday - Queda de Rins / Handbalance, Core, Joint, Stretch

Wednesday - GB, Stretch
QM, Core, Joint

Thursday - QdR, Core, Joint, Stretch

Friday - GB, stretch
QdR and stretches at capoeira

Saturday - QM, QdR, Core, Stretch (experimenting with Saturday schedule)

Joint - Shoulder x 2, Scapula x 2, Wrist, Ankle raises, Balance (leg up and hold for a minute), Wall Walks - 5, Stability Circle/Holds (a hip mobility exercise), Leg Swings = 17m
Core - (Gatherings - 5, HangingLegRaise - 5, MedicineBallTwist - 5, MedicineBallSideBend - 5) x 3/1m rest = 7m
Stretch - 10seconds isometric, 20seconds static: 30s static: Side, Front. Pancake, ArmsOver/Across, Bridge - 7m