Full Planche (Oct 2019)

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  • #10349
    Fraser_9to5
    Keymaster

    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.

    #10354
    Fraser_9to5
    Keymaster

    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).

    #10355
    Fraser_9to5
    Keymaster

    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.

    #10357
    Fraser_9to5
    Keymaster

    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.

    #10363
    Fraser_9to5
    Keymaster

    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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