An Idiot and his living room

[This Justin]

tabata stair runs. All but 3rd set and last set were entirely up the stairs. 3rd set was down and last set was half up half down. Not enough steps or rest time to go up the whole way.

[This Justin]

Did a 2.5 hours of Capoeira yesterday. We did some solo work which was eye opening. I saw that I am still pretty weak in a lot of areas. I plan to compliment my classroom training with Ido's workouts. My current plan is just to cycle through the workouts as they were posted. Perhaps running through a couple months of beginners and then a cycle at the next level. I still think most of the advanced workouts are beyond me.

[This Justin]

2 and a half hours of capoeira class on Friday. Tonight
A1 Perform 5 min of jump rope subbed range of motion with dynamic stretches for the legs.
B1 Shoulder ROM and Stabilization routine X 1 set did wrists instead
C1 Ido's Squat Clinic Routine X 1 set

D1 Slide Into Low Bridge X 5 reps of 5 seconds holds in position (each rep)
D2 Rotations Into Arch Using The Wall X 10 reps
D3 QDR Rotational Push Ups -Beginner variation 10 reps
Repeat D1-3 for 3 total sets

[This Justin]

1.5 hours of class last night.

[This Justin]

j
Floreio Workout Number 2 - Beginners and Intermidiates

A1 5 min of total body joint mobility (If clueless about this - educate yourself! Youtube is a great friend)
B1 Shoulder ROM and Stabilization routine X 2 sets / no rest
C1 Ido's Squat Clinic Routine X 1 set

D1 Rotations Into Low Bridge X 10 reps

D3 High Bridge hold - total time 30 sec (you can break this up into a couple of subsequent attempts, but dont continue to the next exercise until 30 seconds have been completed)


D4 Half Au Cortado X 14 reps

D5 QDR Rotational Push Ups -Beginner variation X 10 reps did not do the 3rd set of rotational push ups.

Complete the whole D1-D5 circuit 3 times, without resting between exercises, but resting 90 seconds after the complete circuit.

[This Justin]

1.5 hour Capoeira Class

[This Justin]

1 hour of yoga last night.

[This Justin]

1.5 hours of capoeira class. Avoided any capoeira since last Wednesday due to tightness in my right knee which seemed to migrate from tightness in my hamstrings a few days prior. I did not have any problems in class today. Sitting at work for too long sort of tightened up the joint though, but walking it off was enough. I really pushed myself in the roda today to try and build up some endurance, we had a smaller group and some people seemed less eager so I kept jumping in to get more reps.

[This Justin]

Modified version of workout 3

General joint mobility
wrist routine x 3
leg dynamic mobility front side back kicks x 10 each side x 2 sets

[portaldo]

Sitting at work for too long sort of tightened up the joint

For this I would suggest creating a 'mini body opening routine' of 3-5 minutes that should cover most problem areas and be performed once for every hour of sitting.
I have seen great results with such aproach with my desk-riding clients.

Ido.