Geezer's Long March Toward the Elite Sneaking Up On the Finish Line Geezer's Long March Toward the Elite Sneaking Up On the Finish Line - Page 445

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Thread: Geezer's Long March Toward the Elite Sneaking Up On the Finish Line

  1. #4441
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    • wichita falls texas march seminar date
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    Today was (mostly) about tripping the light ballistic, as well as hand timing and speed. Medicine ball toss, speed bag, rower, heavy bag, cable rotation, and stretching.

    Average HR was 133 bpm @ 133 bpm.

  2. #4442
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    Early into the gym for some broficiency.

    Rear Delt Lateral Raises: Sets of 8, 135-140-145.

    Rope Handle Standing Triceps Extensions: Sets of 8, 160-160-160.

    Rope Handle Pulldown Curlz: Sets of 8, 220-230-240. The entire stack. I'll have to start using the pulldown stack.

    Average HR was 120 bpm @ 78% of MHR.

  3. #4443
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    Cap.jpg

    My newest student Emma showed tonight. Great 10 year old girl. She actually volunteered to pick up the heavy mat and wouldn't take no for an answer. I ran her through the drills and falls, which she remembered pretty well. Then on to the white belt techniques, which she got only a little way into last session, given the time needed to teach first timers how to fall. She had retained most, but not all of what she had learned already. Moving on to the new techniques, she picked up most of them quickly. She emulates movement far better than other newer and older kids. A couple gave her trouble, mainly because the stepping and pivoting was entirely new to her. She's done gymnastics and ballet, so that may explain her skills in acquiring new movements.

    She had a question about getting elbowed in line from another girl who was a rude classmate. Tricky one for girls, especially where elbows are involved. You gotta be in really close quarters to land an elbow. The answer turned out to be when you get a sense of impending aggression, create space with a quarter to half step back. Too far for an elbow to connect, and not an aggressive counter.

    I only succeeded in getting her to not try to help putting the mat back up by telling her not to keep her mom waiting.

    Average HR was 117 bpm @ 77% of MHR.

  4. #4444
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    Rounds of speed bag, cable crunch, medicine ball toss, heavy bag, handball, elliptical, rower, and stretched.


    Average HR was 133 bom @ 86% of MHR.

  5. #4445
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    Brief but intense session today. SciFit, speed bag, side bends.

    Average HR was 136 bpm @ 89% of MHR.

  6. #4446
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    Incline Press: (vertical [sorta] push) 180: 5-4-4. Started a little heavier than I should have I suppose.

    Hammer Pulldown: (vertical pull) 200: 5-5-3. I've never used this particular piece before. It required a supinated grip and I am not good at that. But I persisted, and managed to strain my right bicep. Something that has never happened before. Not severe pain, but significant. No more of this one for me. Back to something I can use a neutral grip with.
    -
    Deadlifts: (hip/leg) 135: 5, 225: 3. I approached these with some trepidation after the bicep strain. But I figgered sticking to a double overhand grip would be OK. But no, the bicep continued to whimper.

    Average HR was 125 bpm @ 82% of MHR.

  7. #4447
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    I've decided to intersperse some easy days in with conditioning for recovery. So today I throttled down the intensity with some slower and longer walking between "stations." Speed bag, SciFit, cable crunch, heavy bag, medicine ball toss, stretched. The right bicep is still twanging away a little. I'll have to approach pulling tomorrow with some care.

    Average HR was 119 bpm @ 78% of MHR.

  8. #4448
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    All for sets of 5.

    Hammer Shoulder Press: 180-185-190.

    Hammer Row: 360-365-370
    -
    Hammer Leg Press: 450-470-500.

    Average HR was 125 bpm @ 82% of MHR.

  9. #4449
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    Glorious sunrise on the way to the gym this morning. Rounds of speed bag, cable rotations, Jacob's Ladder, SciFit, heavy bag, medicine ball toss, and stretching.

    Average HR was 130 bpm @ 85% of MHR.

    Voted.

  10. #4450
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    starting strength coach development program
    A brotastic session this morning.

    Rear Delt Lateral Raises: Sets of 8, 135-140-145.

    Rope Handle Standing Triceps Extensions: Sets of 8, 160-162-165.

    Rope Handle Pulldown Curlz: Sets of 8, 250-260-270. I'm pinning plates to the stack.

    Stretched.

    Average HR was 107 bpm @ 70% of MHR. I've added a couple of warm up sets and am resting longer between sets to lower the cardio intensity effects. It seemed to work well this morning.

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