[training] grow a spine thp, part three
Dec. 19th, 2006 11:16 am![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
keryxI'm officially declaring what used to be weeks to now be "parts". So now, part 1 is October, part 2 is November & 3 is December - there just aren't often enough breaks in my other training to do my THP more than once or twice a week.
Checked in on my form with each of the movements I've been doing. Adjusted my neck position on the exhale/compression thing that's sorta like a crunch to stop pulling from the neck. Everything else is in good form (especially my quad squat now, yay!). Goal for next round is to continue working the original 5 movements as a circuit with new ones, adding sets as I build strength.
New things:
1. from a shoulder bridge, pick up & circle the hips 3-5 times each direction (circle is on a plane perpendicular to the floor)
2. come into camel pose as deeply as i can 3-5 times, then in a shallow camel circle the hips 3-5 times each direction
3. clubbells - not sure what to call this, but it's like a reverse parry cast, shoulder cast (to order), followed by the end of a parry cast... or something. i'm working up to doing it double handed, focusing on the hip snap/coccyx-crown alignment.
Almost completed the circuit twice, though I discovered that I need to have a very clear circuit in my mind or on paper before I start - I skipped the squats entirely.
RPE: 8
RPT: 5
RPD: 2 (except in the camel, which unusually uncomfortable, like a 6)
I was very tired after this, and it turned out that I was actually getting sick. My plan once de-sicked is to organize my circuit, then try for at least 3 rounds.
Checked in on my form with each of the movements I've been doing. Adjusted my neck position on the exhale/compression thing that's sorta like a crunch to stop pulling from the neck. Everything else is in good form (especially my quad squat now, yay!). Goal for next round is to continue working the original 5 movements as a circuit with new ones, adding sets as I build strength.
New things:
1. from a shoulder bridge, pick up & circle the hips 3-5 times each direction (circle is on a plane perpendicular to the floor)
2. come into camel pose as deeply as i can 3-5 times, then in a shallow camel circle the hips 3-5 times each direction
3. clubbells - not sure what to call this, but it's like a reverse parry cast, shoulder cast (to order), followed by the end of a parry cast... or something. i'm working up to doing it double handed, focusing on the hip snap/coccyx-crown alignment.
Almost completed the circuit twice, though I discovered that I need to have a very clear circuit in my mind or on paper before I start - I skipped the squats entirely.
RPE: 8
RPT: 5
RPD: 2 (except in the camel, which unusually uncomfortable, like a 6)
I was very tired after this, and it turned out that I was actually getting sick. My plan once de-sicked is to organize my circuit, then try for at least 3 rounds.
![[identity profile]](https://www.dreamwidth.org/img/silk/identity/openid.png){kind=small}
(no subject)
Date: 2006-12-19 04:55 pm (UTC)(no subject)
Date: 2006-12-19 08:17 pm (UTC)I think I did explain it awhile back, but the recap:
- thp = training hiearchy pyramid, which is best thought of as just a gradually developing program
- rpe/d/t = rate of perceived exertion (how much effort), discomfort (how much pain) & technique (form & effort to maintain form). scale of 1-10. my current cycle i want higher exertion, lower discomfort, and higher technique.
- a shoulder bridge is... um, you know, a bridge, but on your shoulders & feet, not your hands & feet. that's not jargon.
(no subject)
Date: 2006-12-19 08:28 pm (UTC)