Training for the week beginning Dec. 6 was mostly the same as the previous week. Workouts 1 and 2 went about the same, except for Workout 2, for the Front Lever Rows with Accommodating Resistance, I worked more towards the "Frog Front Lever" for the eccentric and isometric hold portions of the movement. There are a number of front lever progressions taught by various trainers, but to me it makes sense to progress to the Frog position, then gradually work on moving the feet further and further away from the butt until the legs are fully extended into the Straddle position. I got the idea from a video by Fitness FAQs. Thus, the Dec. 17 session focusing on leg and lateral chain concluded my GSC Month 3 routine.
I had previous planned to begin training under GSC Month 4, beginning Dec. 13. But then I noticed Red Delta Project, who created the Grind Style Calistenics (GSC) programs, had started publishing his annual Countdown to Advent Micro Workouts series on his Youtube channel. The order in which he has published his Micro Workouts generally follow the pattern established in GSC - a rotation of Push Chain-Flexion Chain, Pull Chain-Extension Chain, and Squat Chain-Lateral Chain workouts. Thus, it looked easy enough to pick and choose Micro Workouts to plug into the GSC scheduling template I've been using:
Monday - Push Chain-Flexion Chain
Wednesday - Pull Chain-Extension Chain
Friday - Squat Chain-Lateral Chain
Workout #1
Pseudo Planche Lean - 4 sets of 3-5 second hold, 20s break between holds. at the furthest forward lean possible, acting as isometric warmup as well as continuing progress towards planche.
Suspension Chest and Triceps Micro Workout - I was only able to do 8 reps for the first set of each exercise - probably just started at too difficult of an angle.
Suspension Pike Up Variation and Saw Plank Micro Workout - This was not a good choice as the pike up has the arms reaching overhead for the finishing position, which is still not a good-feeling position for my recovering shoulder. But I stuck with it because I found I could reduce or eliminate the shoulder pain by squeezing the scapula together, even if they are being elevated. I would not pick this again for flexion chain training though, at least for the near future.
Workout #2
Frog Front Lever Hold - 4 sets of 3-5 second hold, 20s break between holds, for isometric warmup and continued progress towards front lever.
Thicker Back And Lats Suspension Micro Workout - was not able to do 10 or even 8 reps per set - probably chose too hard of an angle.
Hip Extension and Hip (Gluteus Med) Micro Workout - The hip extension is part of GSC Month 4 if I had gone with the Month 4 program. The hip abduction exercise was interesting as I'd never done it before.
I had some extra time so I thought I would finish with this Bicep Micro Workout but my shoulders did not like the reaching overhead for the pullups and my forearm (Golfers Elbow area) did not like the Preacher Curl variation, so I did a drop set of the regular suspension Bicep Curl instead as the finisher.
Workout #3
Suspension Rotating Oblique Plank Workout - hoo boy I was only able to do 4 reps per side.
Suspension Single leg Power Workout - Wow this one was also hard - only 5 reps per leg at most because the leg got burned out fast.
I had some extra time so I thought I would finish with this Bicep Micro Workout but my shoulders did not like the reaching overhead for the pullups and my forearm (Golfers Elbow area) did not like the Preacher Curl variation, so I did a drop set of the regular suspension Bicep Curl instead as the finisher.
Interesting movement flow/combinations posted by Eduardo Orihuela. I think it's an example from GMB's new program - will investigate later.
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