Quick Start Test Smith Posted February 27, 2011 Share Posted February 27, 2011 Hi, I've been doing an FSP warm up before each of my WOD sessions, and since they provide a challenge in and of themselves, I've noticed an increase of size and strength since adding them. Plus they're fun and get me nice and warmed up. I always feel better after doing them.So I just need to make sure that the FSP WU routine I've been doing is correct.This is it:60 second arch hold60 second hollow hold60 second plank60 second reverse plank60 second planche lean60 second left side plank60 second right side plank60 second wall handstandI do each one in a 2x30s with 30-45 seconds rest between sets. Is that too much rest? Link to comment Share on other sites More sharing options...
Blairbob Posted February 28, 2011 Share Posted February 28, 2011 Maybe too much rest. Depends per individual. You're forgetting the hangs. Link to comment Share on other sites More sharing options...
Quick Start Test Smith Posted March 1, 2011 Author Share Posted March 1, 2011 Maybe too much rest. Depends per individual. You're forgetting the hangs.Yeah, 45 seconds did seem too long. I'll make it 30 seconds.Do you mean the German hangs or the "chin up" hangs? Link to comment Share on other sites More sharing options...
Cole Dano Posted March 2, 2011 Share Posted March 2, 2011 PB Support hold, Straight arm hang, German hang to start. Link to comment Share on other sites More sharing options...
Razz Posted March 2, 2011 Share Posted March 2, 2011 -You're doing PL lean but no FL. -You shouldn't really need rest, just superset the opposites (i.e. arch and hollow holds) all the way through and you should be fine. Link to comment Share on other sites More sharing options...
Quick Start Test Smith Posted March 2, 2011 Author Share Posted March 2, 2011 Perfect, thanks!Lesseee...A1 - 3x20 second arch holdA2 - 3x20 second hollow holdB1 - 2x30 second plankB2 - 2x30 second reverse plankC1 - 3x20 second left side plankC2 - 3x20 second right side plankD1 - 2x30 second wall handstandD2 - 2x30 second planche leanE1 - 2x30 second PB support holdE2 - 3x20 second straight arm hangGerman hangs tend to make my elbows hurt. Not during, but the day afterwords. I'm adding Ido's shoulder and scapula routines daily, that may help. For now, I don't think my elbows could handle them daily.Razz, FL FSP? What section of the book is that in?Can all this be done 4x/week because that would be awesome. 8) Link to comment Share on other sites More sharing options...
Blairbob Posted March 2, 2011 Share Posted March 2, 2011 Tight shoulders=elbow and wrist problems. Scale the german hangs to feet on mat as assist. Link to comment Share on other sites More sharing options...
Quick Start Test Smith Posted March 2, 2011 Author Share Posted March 2, 2011 Tight shoulders=elbow and wrist problems. Scale the german hangs to feet on mat as assist.You must be right because I have painful wrists as well. I'll add the scaled german hangs, Slizzardman's shoulder stuff, and Coach's wrist routine before FSP's. Link to comment Share on other sites More sharing options...
Blairbob Posted March 3, 2011 Share Posted March 3, 2011 I was told by one of my teachers, a chiropractor, that a lot of my wrist problems have to do with how they are connected to my elbow and shoulders. Tight shoulders just has a trickle down effect. Link to comment Share on other sites More sharing options...
Razz Posted March 4, 2011 Share Posted March 4, 2011 Razz, FL FSP? What section of the book is that in?It's at the seminars Start with just a hang or tuck FL if you're strong enough. There's more to it but that should help together with what you have. Also I can imagine just doing a supine row hang with scaps retracted and feet elevated to shoulder height would be a good thing to work. Link to comment Share on other sites More sharing options...
Quick Start Test Smith Posted March 4, 2011 Author Share Posted March 4, 2011 Razz, FL FSP? What section of the book is that in?It's at the seminars Start with just a hang or tuck FL if you're strong enough. There's more to it but that should help together with what you have. Also I can imagine just doing a supine row hang with scaps retracted and feet elevated to shoulder height would be a good thing to work. Okay. Supine row hand w/ scapula retracted + feet elevated sounds good. Thanks! Link to comment Share on other sites More sharing options...
Quick Start Test Smith Posted March 4, 2011 Author Share Posted March 4, 2011 I was told by one of my teachers, a chiropractor, that a lot of my wrist problems have to do with how they are connected to my elbow and shoulders. Tight shoulders just has a trickle down effect.Yeah, I've been reading the same. People like Mike Robertson and Eric Cressey always say that whenever you experience joint pain, look to the joints above and below that one for the cause. Link to comment Share on other sites More sharing options...
norbeex3 Posted March 5, 2011 Share Posted March 5, 2011 Hello guys! I can see that the german hang is already on topic so I write down my question here. I can do easily 60s german hangs fully extended on the high bar but it seems that i cannot do them on the rings palms facing down/backwards(the proper way).It's just that I cannot pull my hands to paralell this way, they tend to rotate out to a neutral position. Could you suggest something to fix this? :\ Link to comment Share on other sites More sharing options...
Quick Start Test Smith Posted March 14, 2011 Author Share Posted March 14, 2011 Sorry, Norbeex3, I can't really help you with that. :| Okay, here's the 4x/week (Mo, Tu, Th, Fr) FSP routine. As you can see, I've lowered the times considerably, but I think that's for the best. In doing the FSP's last week and reading a few FSP threads I realized that the times were way too close to maximal effort. I don't want to get injured. :wink: I've also switched the planche lean out (D2) for the beginner frog stand.Hollow holds are difficult for me (I have large and long legs) and I don't want to remove them, but I'm not sure if I should do them AND the L-sit. I think I may add it in at the end...FSP WARMUP:A1 - 6x10 second arch holdA2 - 6x10 second hollow holdB1 - 3x20 second plankB2 - 3x20 second reverse plankC1 - 4x15 second left side plankC2 - 4x15 second right side plankD1 - 6x10 second wall handstandD2 - 6x10 second frog stand (beg.)E1 - 3x20 second PB support holdE2 - 3x20 second straight arm hang F1 – 4x15 second german hang w/ feet resting on floorF2 – 4x15 second supine row hold w/ retracted scapulas and elevated feet (to be added soon)G1 - 6x10 second L-sit tuck Link to comment Share on other sites More sharing options...
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