Take From Jon’s Log on 3-20-08
This day I was feeling like changing things up a bit. Instead of doing Handstand Push Ups and KB Pull ups I decided to go to some of my favorite training exercises: Walking on my hands and Climbing Poles!!
But I still wanted to keep the heavy challenge I have been training for the last few months. So I added a 25 lb vest to both…it worked great:)
The Handstand Walks and Pole Climbs were definitely harder than without:) but over 4 sets I still finished strong on both exercises. Walking on your hands at 220 lbs is a good challenge for sure, but the extra 25 lbs made it great!!
After I was done with the Handstand Walks and Pole Climbs I was pretty zonked so I took it easy on my legs with some light pistols and 1-leg Jungle Gym curls. Both were pretty challenging though for the reps. For the Pistols staying balanced for that long was a
really good challenge, and the 1-leg Jungle Gym curls were really challenging. without question the 1 leg curls is the hardest Jungle Gym curling exercise you can do…the first time I tried them I was really hurting at 6 reps. Now I know you’re thinking, come on that cannot be that hard….WRONG:)
When I do 1-leg
Jungle Gym curls I really keep my hips lifted and equal…so the other hip never drops. I also focus on keeping my hips square to the floor the whole time too. This is really key in order to get this exercise right and to create more balance in the hips.
Without question this is one of the best exercises you can do to really work hip extension properly, just like you want to benefit running, jumping and all other athletic movements. The biggest challenge of doing 1-legged
Jungle Gym curls is to NOT let your hip drop at all while pulling your heel in towards your butt. What generally happens is as your pulling your heel in, your hips also rise. If they suddenly drop or collapse you have lost extension, you have found your weak link!
Do your best to not let the hips drop, stay tight thru the center of your body as your pulling the heels in to your butt. If you really want to learn this one well, get my
MBG Training DVD’s as they break this down:)
Overall this was a really good strong workout!! I love the HSW’s and Pole Climbs and the vest just made it perfect for me…in fact, I’m gonna do this same workout tonight…plus a few more yards:)
Check it out on the
Buddy Board if your want:
1) HSW + 25lb vest
15 yards / 17y/15y/*20y = 67 yards/4 sets
2) Pole Climb + 25lb vest
20 yards / 21y/20y/20y = 81 yards/4 sets
3) Pistols: 3 x 7s x 16k
4) 1L JG curls: 3 x 12
Good strong workout:)
3 Stars
