Full Planche (Oct 2019)

[Fraser_9to5]

WEEK 28

16 Apr

Tuck Planche – 5,5,10,11,12,13,14,13 secs (83 total)

Focus on pushing the ground away.

19 Apr

Planche Lean – 20 secs (warm up)
Bent Arm Tuck Planche – 16,18,15,18,12 secs
PPPu – 3,4,6
L-Sit (raised feet) – 17,17,15 secs

The pseudo push ups were with the biggest lean I could handle, trying to keep the forearm angle as I descend. I didn’t want to get caught up doing the regular tucks as I’d be trying to set a PB and neglect the bigger picture. Will try advanced tuck from next week as I feel ready.

[Fraser_9to5]

WEEK 29

23 Apr

Tuck Planche with Single Knee Drop – 4,3,3,4,3,5,5,6,6,6,6 secs
Tucked L-Sit – 30,30 secs
Raised L-Sit – 20,16 secs

Rather than drop both legs to get into an advanced tuck, I chose to let one leg drop on its own. The tutorial I watched stressed how much the abs are involved here so I plan to increase the volume I do.

26 Apr

Tuck Planche with Single Knee Drop – 5,4,6,7,5,5 secs
Raised Planche Lean – 10,12,12,12 secs
Hollow Body Hold – 3 x 30 secs

WEEK 30

29 Apr

Raised Planche Lean – 12,10,10 secs
Tuck Planche to Advanced – 5,6,5,5 secs
A1 Tuck Planche – 9,11,12 secs
A2 ISO Chair Pose – 20,20,20 secs
Dying Roach – 3 x 50 secs

A small breakthrough in technique, instead of initiating the transition to advanced tuck with my legs, I started by leaning further with my arms and used my leg position to counterbalance. I wanted to keep practising regular tuck planche because the longer I can hold, the stronger the base I have in which to try shifting to advanced.

3 May

Tuck Planche with Single Knee Drop – 5,6,6,5,6 secs
Tuck Planche – 13,12,15 secs
Dying Roach – 3 x 50 secs

I’m feeling the consistency as my positions are more stable. I struggle a bit with my breathing because I exhale and then only manage to inhale in short bursts. Pleased to do a 15 second hold, I’m expecting to build quite quickly from here (1-2 seconds/week).

[Fraser_9to5]

WEEK 31

6 May

PPPu – 5,6,5,6
Raised L-Sit – 20,20,15 secs

10 May

Tuck Planche – 16,18,11 secs
Dying Roach – 4 x 50 secs
Hollow Body Hold – 3 x 30 secs

Not a lot of volume this week but a lot of intensity. I am also increasing the amount of core work I do, which I also hope to move up in intensity. I don’t feel like balance is a problem so my goals are either to get a stronger lean or to work my core.

[Fraser_9to5]

WEEK 32

14 May

Tuck to Adv Planche – 5,3,6,4,5,5 secs
Raised Planche Lean – 10,7,10 secs
Tucked L-Sit – 30,30,30,22 secs

I’ve chosen five workouts to cycle through because I find I’m only deciding what to do in the session while warming up and I’d like more structure.

17 May

Bent Arm Tuck Planche – 20,20,17,16,16 secs
Hollow Body Hold – 30,30,30,25 secs

I missed an opportunity to drop my legs slightly while doing the bent arm tuck. These are still tough for me despite being close to doing 5 x 20 secs.

[Fraser_9to5]

WEEK 33

21 May

PPPu – 8,8,6,6,4
Raised L-sit – 14,15,11 secs @ 60cm object

24 May

Advanced Tuck w Toes – 12 secs
Planche Lean Touch – 23cm, 4 x 25cm, 0 x 26cm
A1 Sphinx Push ups – 30,13,10
A2 TRX Tucks – 10,10,10

The lean touch is a new exercise, it’s a planche lean but I made a wooden frame that my shoulders can touch and measure the distance from the frame to a chalk line I don’t let my hands go beyond. The idea is that this is what I want to increase if I am to do a full planche, and I feel like my shoulder strength is the limiting factor.

Here’s a video of it in practice:

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A post shared by 9to5 Strength (@9to5strength) on May 24, 2020 at 11:34am PDT

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