Crow Pose Program Session 20

Prepare
GMB Knee Mobility routine except for the jumps.

Practice
Today's Vitamin session focusing on Jumps. Quality: Smooth, Ease: Solid

GMB-style Crow Pose practice for 2 1-min. sets. Quality: Rough, Ease: Challenging

4 sets of Shrimp Squat. Quality: Smooth, Ease: Solid

20 "around the body" 16kg KB swings, each direction, with feet next to each other
3 Clubbell Mini-circuits of Shield Cast and Side-Side Pendulum.  Quality: Rough, Ease: Challenging

Play
Playing with Grappler Toolbox 101 rolling moves: Shin Box Inversion Roll, Reverse Shoulder Roll.
Playing with GMB Backward Roll setup - toe touch to the side and rear.

Crow Pose out of Bent-Arm Monkey #3 spread through the day.  Best time about 12 sec.

Push
Relearning the Clubbell Shield Cast and Side Pendulum.  Quality: Rough, Ease: Solid

Elements Core Conditioning Beginner Circuit 2x

Ponder
Happy that my knees held up after all the jumps landing on one leg in the Vitamin session.

Because I'd previously ordered Tacfit products I got an email advert for Grappler's Toolbox 101.  I'm not sure exactly what the differences are between this new 101 course taught by Alberto Crane and the older versions of Grappler's Toolbox taught by Scott Sonnon.  Nevertheless, it was on intro sale so I bought it.  I recognized just about all the moves from Sonnon's BodyFlow book and video, and his FlowFit video series. I was most interested in the rolling movements because of my struggles with forward and backward rolls, so today I played with those.

Stumbled across this video, entitled "Calisthenics Vs Yoga - STRENGTH & FLEXIBILITY CHALLENGE!".  The video is a friendly information exchange between a calisthenics expert and a Yoga expert, structured as a series of challenges.  I suspect they hammed it up a bit, exaggerating the differences between the two types of activity, because there are fitness trainers like Al Kavadlo and Ryan Hurst who have training in both Yoga and calistenics/gynmastics.  Nevertheless, there are some useful ideas for improving pulling strength, which Yogis supposedly are weak at, and flexibility, where Yogis supposedly rule over calisthenics specialists: