Here's my training from this week thus far - basically I practice qigong, taiji, and restoratives like Indian club swinging, stretching, mobility, daily; and my strength training is: M-squat / accessory work / conditioning; Tu-bench press / accessory work / conditioning; Th-deadlift / accessory work / conditioning; F-press / accessory work / conditioning. I train taiji under my Shifu, 31st generation Grandmaster of the Shaolin Temple Southern Yard Shi Deru, on M/W/F as well. Currently I have completed the Yang short and long forms, Chen style short form and most of the long form, basic introduction to taiji sword work, and of course qigong and tai gong series he teaches.
*warmed up with lots of flexibility, foam rolling, jump rope and kettlebell swings...
1. squat: 125x3, 145x3, 160x8
2. deadlift: 140x5 / 3
3a. GHR: 3x10
3b. GHR sit-up: 3x10
4. prowler: 6 trips - 2x90, 2x70, 2x50
Early on did a little qigong, taiji and sword taiji..
Strength & Conditioning Work
warmed up with a lot of stretching, mobility, Indian club swinging, and jumping rope
1. bench press: 95x3, 110x3, 120x8 (chins x 29 reps)
2a. incline bench: 5x10
2b. pulldown: 5x12
3a. pushdown: 4x25
3b. face pull: 4x25
4. prowler w/ 50 x 8
5. 1-arm kb swing: 24kg x 30 ea. arm
Thursday 6/13/13 - Birthday Workout!!!
Did some qigong and taiji, then...
1. deadlift: 160x3, 185x3, 205x8
2a. bent over row: 95x10 / 4
2b. 45 degree back raise: 4x10
3a. ab wheel: 3x10
3b. side bend: 3x10
4. prowler spring x 10
5. KB work w/ 20kg bell: 1-arm jerk x 3:00; 1-arm snatch x 3:00; 1-arm long cycle x 3:00 (rested 1:00 between each) finished with 3:30 of 1-arm swings...
“Every human being is the author of his own health or disease.” -Buddha