Conjugate Calisthenics

[Philippe Geoffrion]

Day 3 EZ

Pistols - 5 x bw, 15 kgs x 3, 26 kgs x 2
Planche work
OAC (2 fingers assist) x 5,5
OAOLP (mid thigh) x 5,5
Lever tucks
DF (eccentrics) x 3,3

Notes: Pistols felt great today. I had at least a few reps per leg with top set. Also, OAOLP feeling smooth)

Day 4 EZ

OAC (1 finger) x 5,5
OAOLP x 5,5 (knee height)
Pistols (bw off ledge) x 5,5
Band assisted adv tuck planches
Dragon flags (practice)

I’ve subbed dragon flags for FL, at the advice of many members, and since I’m woefully weak at it, I think they will help. Pistols without weight on left leg seem limited by right legs flexibility to avoid ground..which is probably from lacking left ankle dorsiflrxion…I think my hips are slightly imbalanced, along with my obliques. However,

2 sets of 5 for OAC with only pointer finger assistance felt very strong. This move is coming, which also makes me feel okay for training FL without doing FL.

 

[pet']

Hello @Philippe Geoffrion

I see that you are keep progressing and fine tuning your routine !

What follows is what I did, so take it with a pinch of salt. Core is something "complex": there is different components in it, and usually, that's great to work all of them:
- [anti] rotation: Russian twist, wiper, windshield wiper, bicyle, opposite side V up / OA or OAOL plank
- [anti] flexion: LR, HLR, crunch / L-Sit, V-Sit
- [anti] extension: OA or OAOL push up / plank, super man plank
- [anti] lateral flexion: suite case carry

These are just examples and you can create variation for each. Before the "/", there are dynamic moves. After "/", there are static moves. Core work will help you to stabilize for the one arm chin and will also maintain a balance between the front and the back and the side of your body. In calisthenics, no matter what we can say, direct core work is paramount. It will also make a lot of other moves / activities easier (running, rucking...)

Ideally, you'd want to work on each at least 1 or 2 a week. You can work on everything each session, as a circuit for only 2-3 rounds. The idea is to get the volume at the end of the week.

Kind regards,

Pet'

 

[Philippe Geoffrion]

Hello @Philippe Geoffrion

I see that you are keep progressing and fine tuning your routine !

What follows is what I did, so take it with a pinch of salt. Core is something "complex": there is different components in it, and usually, that's great to work all of them:
- [anti] rotation: Russian twist, wiper, windshield wiper, bicyle, opposite side V up / OA or OAOL plank
- [anti] flexion: LR, HLR, crunch / L-Sit, V-Sit
- [anti] extension: OA or OAOL push up / plank, super man plank
- [anti] lateral flexion: suite case carry

These are just examples and you can create variation for each. Before the "/", there are dynamic moves. After "/", there are static moves. Core work will help you to stabilize for the one arm chin and will also maintain a balance between the front and the back and the side of your body. In calisthenics, no matter what we can say, direct core work is paramount. It will also make a lot of other moves / activities easier (running, rucking...)

Ideally, you'd want to work on each at least 1 or 2 a week. You can work on everything each session, as a circuit for only 2-3 rounds. The idea is to get the volume at the end of the week.

Kind regards,

Pet'

Ah yes.

Core work…my nemesis!!
I feel like I get quite a bit from calisthenics yet, it’s still so weak!! Especially in leg raising lifts.

I suppose more abbreviated core work would be a good idea. I don’t want to overburden my easy strength routine however.

 

[Philippe Geoffrion]

Day 5 EZ

OAP x 5 x 2 sets
Dragon flags -(straddle) 3 x 2 sets
Box pistol (to mid calf height) x 5 x 2 sets
Planche leans x 5 x 2
OAC - (2 fingers assisted) x 5 x 2 sets

A bit fatigued today from school/life. Standard OAP on floor.

 

[Philippe Geoffrion]

Day 1 Week 2
EZ Strength

OAC 2,1,pinky assisted-5,3,2
Planche-tuck holds x 8
Pistol (box) x 5 x 2 sets
DF (straddled) x 3 x 2 sets
OAOLPU - knee height x 5 x 2 sets

 

[Philippe Geoffrion]

Missed recording a few sessions…

Notably, 3reps with 26 kgs per leg on pistol

Day 1
OAOLP x 5,3,2 (ending on floor)
DF - straddled
Pistols x 5 x 1 set
Planch tucks x 3,3,3
OAC (2 fingers assist) x 5

Planche on parallel bars getting closer to where my knees are behind my elbows. This is the point where a straddle starts coming into view. Straddled DF reaching full ROM with small pikes in hips, however. OAP a little shaky today.