Thursday, 28 March 2013
20 min., 214 lbs.
warm-up: speed bag - 3 min. x 2
wall ball - 20, 20
one-arm swing - 10/10, 10/10
clean press - 10/10, 10/10
shotput swing - 10/10, 10/10
[One-arm swing up, catch at the shoulder, press up and away into swing. Repeat.]
3-2-1 kb snatch - 10/10, 10/10
kb/db bench press - 10/10, 10/10
[A kb in one hand, a db in the other. Switch and repeat. I used a plastic stepstool as my bench.]
Saturday, 30 March 2013
45 min., 214 lbs.
Showed a friend my home/garage gym. Taught him how to use the speed bag, kettlebell, and some of my various other devices. Fun times. But, after returning from a baby shower put on by friends, I was hankering for a proper workout. Did the following....
wall ball - 20 x 4
kb swings - 20 x 4
kb clean - 10/10 x 4
shotput swing - 10/10 x 4
kb snatch - 10/10 x 4
little to NO REST between exercises; 2–3 min. REST between circuits
Saturday, March 30, 2013
Wednesday, March 27, 2013
Fitness update - March 2013
I've had an ingrown toenail the past week, so I haven't been able to jump rope or run. Happily, though, I've saved the toe from infection or any surgical help, and I added a little jogging to my workout today.
Friday, 22 March 2013
45 min., 216 lbs.
wall ball - 20
twist toss - 10/10
bucket toss - 20
KB swing - 20
KB figure-8- 20
KB one-arm swing - 10/10
KB sidearm SQ - 10/10
KB pushup - 10/10
KB renegade row - 10/10
KB clean and press - 10/10
x 3
Saturday, 23 March 2013
60 min., 215 lbs.
double end bag - 2-3 min.
heavy bag - 2-3 min.
x3
KB swings - 20
KB swing and shove - 10/10
[The swing and shove is a move I improvised. Your swing the KB from one side up to the opposite shoulder, pause for an instant, and then shove the KB back up and away to the other side, like a shot put.]
KB pass around - 10/10
KB clean and press - 10/10
tire drag: stride & bear crawl - 1 min.
x3
speed bag - 3 min. x 3
[After my workout I did a strongman stunt which is among my proudest moments as an amateur athlete. I stood one 35-lb. dumbbell upright in my right hand and then swung-pressed my 35-lb kettlebell overhead on its handle in my left hand. Then I squatted with both overhead and did a lunge for each leg. The day before I had done it with the KB in my right hand, but had not been able to complete it with the KB in my left hand.]
Monday, 25 March 2013
30 min., 214 lbs.
wall ball - 10
twist toss - 10/10
bucket toss - 10
KB swings - 20
KB pass around - 10/10
KB figure-8 slap - 10
[This is an exercise I learned from this video about kettlebell training for boxing.]
KB crusher squat press - 10
KB swing and shove - 10/10
KB clean and press - 10/10
NO REST between exercises
1 min. REST after circuit
x 3
Wednesday, 27 March 2013
25 min, 214 lbs.
warm-up:
double end bag 3 min.
speed bag 3 min.
x 2
circuits:
KB swings - 30 sec.
KB swing and shove - 30 sec./30 sec.
KB clean - 30 sec./30 sec.
KB clean and press - 30 sec./ 30 sec.
1 min. jog
2 min. REST
x 3
Friday, 22 March 2013
45 min., 216 lbs.
wall ball - 20
twist toss - 10/10
bucket toss - 20
KB swing - 20
KB figure-8- 20
KB one-arm swing - 10/10
KB sidearm SQ - 10/10
KB pushup - 10/10
KB renegade row - 10/10
KB clean and press - 10/10
x 3
Saturday, 23 March 2013
60 min., 215 lbs.
double end bag - 2-3 min.
heavy bag - 2-3 min.
x3
KB swings - 20
KB swing and shove - 10/10
[The swing and shove is a move I improvised. Your swing the KB from one side up to the opposite shoulder, pause for an instant, and then shove the KB back up and away to the other side, like a shot put.]
KB pass around - 10/10
KB clean and press - 10/10
tire drag: stride & bear crawl - 1 min.
x3
speed bag - 3 min. x 3
[After my workout I did a strongman stunt which is among my proudest moments as an amateur athlete. I stood one 35-lb. dumbbell upright in my right hand and then swung-pressed my 35-lb kettlebell overhead on its handle in my left hand. Then I squatted with both overhead and did a lunge for each leg. The day before I had done it with the KB in my right hand, but had not been able to complete it with the KB in my left hand.]
Monday, 25 March 2013
30 min., 214 lbs.
wall ball - 10
twist toss - 10/10
bucket toss - 10
KB swings - 20
KB pass around - 10/10
KB figure-8 slap - 10
[This is an exercise I learned from this video about kettlebell training for boxing.]
KB crusher squat press - 10
KB swing and shove - 10/10
KB clean and press - 10/10
NO REST between exercises
1 min. REST after circuit
x 3
Wednesday, 27 March 2013
25 min, 214 lbs.
warm-up:
double end bag 3 min.
speed bag 3 min.
x 2
circuits:
KB swings - 30 sec.
KB swing and shove - 30 sec./30 sec.
KB clean - 30 sec./30 sec.
KB clean and press - 30 sec./ 30 sec.
1 min. jog
2 min. REST
x 3
Wednesday, March 20, 2013
Fitness update - NEW EQUIPMENT DAY!
Well, boys and girls, I finally got a real kettlebell. I saw a 35-lb. one at––don't laugh––Walmart last week and decided for once I would just buy the real deal instead of jerry-rigging something from the hardware store, etc. The cheapest one I had seen online was for $21.00 plus about $25.00 S&H, and the one at Walmart was only a few dollars more. Plus, it has a neoprene coating and wide handle, so I'm happy. It also began raining on my way home, which made it ideal for an indoor/garage workout––i.e. kettlebell training!
I want to avoid a wrist/forearm injury at all costs, so I wore my large wrist bands and some weightlifting wrist wraps.
I was experimenting, so I did a whole range of exercises, some standard, others I improvised.
Wednesday, 20 March 2013
50 min., 214 lbs.
[It is to be understood that one-handed exercises are two be counted twice. I rested a couple minutes between circuits.]
warm-up:
swing-arounds, speed bag, double end bag, heavy bag
swings: 12, 24
goblet squat: 12, 24
sidearm squat: 6, 12
one-arm swing: 6, 12
tripod row: 6, 12
stagger push-ups: 6, 12
flip-ups: 12, 12
one-arm supine press: 12 + 12; 12 + 12
hand-offs: 6, 12
clean & press: 12, 6 + 6
[I will not explain the (standard) moves that are easily found on the Internet (swings, goblet squats, one-arm swings, etc.
A sidearm squat is when I hold the KB up at one shoulder, hold the other out at my side, and squat.
A tripod row is when I brace myself on hand and spread legs and lift the KB with my free hand.
Stagger push-ups are when I put one hand on the KB with the other on the floor.
Flip-ups are when I lie supine with the KB over my head and then sit up quickly to stop the KB on my thighs and then swing back into a supine position.
One-arm supine press is when I lie down and press the KB up to work the pectorals; I found it best to keep the elbow far-ish out from my body, as well as keeping the contralateral leg raised.
Hand-offs are like swing-arounds, but activate the traps, biceps, and core more, in that the weight is heavier, and the motion is more of a heave from behind one hip to stop at the other hip.
The angles with KB's are indeed strange, and I felt unusual little pains in my knees. I like how the KB also works my grip.
Stay tuned.]
I want to avoid a wrist/forearm injury at all costs, so I wore my large wrist bands and some weightlifting wrist wraps.
I was experimenting, so I did a whole range of exercises, some standard, others I improvised.
Wednesday, 20 March 2013
50 min., 214 lbs.
[It is to be understood that one-handed exercises are two be counted twice. I rested a couple minutes between circuits.]
warm-up:
swing-arounds, speed bag, double end bag, heavy bag
swings: 12, 24
goblet squat: 12, 24
sidearm squat: 6, 12
one-arm swing: 6, 12
tripod row: 6, 12
stagger push-ups: 6, 12
flip-ups: 12, 12
one-arm supine press: 12 + 12; 12 + 12
hand-offs: 6, 12
clean & press: 12, 6 + 6
[I will not explain the (standard) moves that are easily found on the Internet (swings, goblet squats, one-arm swings, etc.
A sidearm squat is when I hold the KB up at one shoulder, hold the other out at my side, and squat.
A tripod row is when I brace myself on hand and spread legs and lift the KB with my free hand.
Stagger push-ups are when I put one hand on the KB with the other on the floor.
Flip-ups are when I lie supine with the KB over my head and then sit up quickly to stop the KB on my thighs and then swing back into a supine position.
One-arm supine press is when I lie down and press the KB up to work the pectorals; I found it best to keep the elbow far-ish out from my body, as well as keeping the contralateral leg raised.
Hand-offs are like swing-arounds, but activate the traps, biceps, and core more, in that the weight is heavier, and the motion is more of a heave from behind one hip to stop at the other hip.
The angles with KB's are indeed strange, and I felt unusual little pains in my knees. I like how the KB also works my grip.
Stay tuned.]
Monday, March 18, 2013
Fitness update - March 2013
Sunday, 17 March 2013
30 min., 215 lbs.
wall ball : 1 min. x 2
med ball core twist : 1 min. x 2
med ball bucket toss : 1 min. x 2
jump rope : 1 min. x 2
double end bag : 1 min. x 2
3 minute jog x 2
speed bag : 3 min. x 3
Monday, 18 March 2013
60 min., 215 lbs.
warm up:
virtual punching, sling pushups, lassoing, core twists
lassoing: 20/20
core twists: 10/10,
reverse core twists: 10/10
pass-arounds: 20/20
pullups: 5 x 2
sling pushups: 15 x 3
double end bag: 3 min. x 3
speed bag: 2 min. x 3
[Lassoing is when I swing a weighted rope over my head. Core twists are when I use the bungee-cord-staff-at-arm-length to twist while standing. Pass arounds are when I swing a weighted rope from hand to hand around my body.]
30 min., 215 lbs.
wall ball : 1 min. x 2
med ball core twist : 1 min. x 2
med ball bucket toss : 1 min. x 2
jump rope : 1 min. x 2
double end bag : 1 min. x 2
3 minute jog x 2
speed bag : 3 min. x 3
Monday, 18 March 2013
60 min., 215 lbs.
warm up:
virtual punching, sling pushups, lassoing, core twists
lassoing: 20/20
core twists: 10/10,
reverse core twists: 10/10
pass-arounds: 20/20
pullups: 5 x 2
sling pushups: 15 x 3
double end bag: 3 min. x 3
speed bag: 2 min. x 3
[Lassoing is when I swing a weighted rope over my head. Core twists are when I use the bungee-cord-staff-at-arm-length to twist while standing. Pass arounds are when I swing a weighted rope from hand to hand around my body.]
Saturday, March 16, 2013
Fitness update -- March 2013
I've been under the weather the past week, so I haven't had anything worth reporting fitness-wise. I was outside too much last weekend whilst sweaty in the cool evenings, and daylight savings time threw me off. My left eyelid was twitching for nearly three days, as I was simply fatigued. To stand in for exercise, I mostly just did some yard work, took a couple walks, did a little speed bag, and rested. One nice thing about cutting weight, versus bulking up as I've been doing the past two or three years, is that getting sick helps you achieve your goal for once!
Since the diocesan Eucharistic Congress last weekend, I've been digging in deeper spiritually and reading St. Francis de Sales' Introduction to the Devout Life. I have tried to read the Introduction before, of course, but this time things lined up nicely enough that I felt the confession I made at the Congress satisfied St. Francis' counsel to make a general confession to begin the devout life as he guides the devotee in it. St. Francis is my patron saint, so, even though Bergoglio took the name Francis for the saint of Assisi, I think it's a win for all Catholic Francises! In fact, the Pope may have tipped my hand and I might name our son Francis!
Anyway, today was a quintessentially "spring in Florida" day, and I was able to sleep in at last (Saturday, hooray!), so I had the impetus to get back on track.
(Oh, and it turns out my scale at home was/is quite inaccurate, so I'm actually closer to 220 lbs. than to 210 lbs. But I can tell I've lost a few pounds this week.)
16 March 2013
30 min., 215 lbs.
[I did three circuits of the below exercises, with about 30 seconds of rest between each exercise and 1 minute of rest between circuits.]
Wall ball (14 lbs. med ball) : 1 min.
Med ball twist toss : 1 min.
Med ball bucket toss : 1 min.
Jump rope : 1 min.
Double end bag : 1 min.
Heavy bag : 1 min.
Tire drag : run and then bear crawl x 2
------------------------
"Cool down" - Speed bag : 3 min. x 3
[I hit bare-handed today, which turned out to be an improvement. I was wailing on the bag my third round! Hopefully I can do just as well tomorrow for my weekly video update.]
Since the diocesan Eucharistic Congress last weekend, I've been digging in deeper spiritually and reading St. Francis de Sales' Introduction to the Devout Life. I have tried to read the Introduction before, of course, but this time things lined up nicely enough that I felt the confession I made at the Congress satisfied St. Francis' counsel to make a general confession to begin the devout life as he guides the devotee in it. St. Francis is my patron saint, so, even though Bergoglio took the name Francis for the saint of Assisi, I think it's a win for all Catholic Francises! In fact, the Pope may have tipped my hand and I might name our son Francis!
Anyway, today was a quintessentially "spring in Florida" day, and I was able to sleep in at last (Saturday, hooray!), so I had the impetus to get back on track.
(Oh, and it turns out my scale at home was/is quite inaccurate, so I'm actually closer to 220 lbs. than to 210 lbs. But I can tell I've lost a few pounds this week.)
16 March 2013
30 min., 215 lbs.
[I did three circuits of the below exercises, with about 30 seconds of rest between each exercise and 1 minute of rest between circuits.]
Wall ball (14 lbs. med ball) : 1 min.
Med ball twist toss : 1 min.
Med ball bucket toss : 1 min.
Jump rope : 1 min.
Double end bag : 1 min.
Heavy bag : 1 min.
Tire drag : run and then bear crawl x 2
------------------------
"Cool down" - Speed bag : 3 min. x 3
[I hit bare-handed today, which turned out to be an improvement. I was wailing on the bag my third round! Hopefully I can do just as well tomorrow for my weekly video update.]
Saturday, March 9, 2013
Fitness update - March 2013
Made my slosh bars. I cut the 10' by 3" PVC into a 7' piece and a 3' piece. The smaller one is actually a little harder to control than the big one, at least in so far as it's for one hand exercises. The 7' bar is much lighter than I'd expected, which is disappointing. I may fill it to about 80%, instead of 65%, before sealing it shut. The threads on the plug do leak, so rather than deal with that frustration, I'll just seal it with caulking and be done with it.
I also made a tire drag sled, like I learned from this video, but, as Taz Shirota notes in this video, dragging doesn't work well on asphalt. I found that the front end keeps bobbing up, which makes running jerky and distracting (will the weights fall off, etc?), though walking is fine. It worked well on grass, but my yard is small, so I guess I'll need to walk it over to the park and do the running there. [Stay tuned for an update with a solution I found for this!] On the other hand, I found that bear crawls caused no bobbing. I think the problem is that the vector while running (from ground to waist) includes upward as well as forward drag. Hence, I found a very long cord between me and the tire caused less bobbing, but such a long cord is annoying.
Happily, though, walking neck drags worked well with the tire sled. Since it's adjustable I used the same belt for neck drags as I did for tire drags (and the same one Taz showed in his video––great minds think alike!), but will need to wrap the buckle in something soft, otherwise it grinds into my upper vertebrae. Also, some of the velcro scrapes my forehead unless I wear a bandana or sweat band.
Another gadget I made was inspired by a video I saw last week. It involved a rod with a long bungee attached to a wall, so I bought a shovel handle, secured an eye hook to the top, and latched it to some bungee cords on my back yard clothes line stand. It works the core well.
My workout...
30 min. 213 lbs.
10 min. of various tire drags
3 min. of neck drags
10's of various rod-bungee movements x 10
10/10/10 neck tugs x 3 @ //////
2 sling pistol SQ, 1 PU, 1 pushup, 1 dip, 1 curl up, repeat without rest x 10
I also made a tire drag sled, like I learned from this video, but, as Taz Shirota notes in this video, dragging doesn't work well on asphalt. I found that the front end keeps bobbing up, which makes running jerky and distracting (will the weights fall off, etc?), though walking is fine. It worked well on grass, but my yard is small, so I guess I'll need to walk it over to the park and do the running there. [Stay tuned for an update with a solution I found for this!] On the other hand, I found that bear crawls caused no bobbing. I think the problem is that the vector while running (from ground to waist) includes upward as well as forward drag. Hence, I found a very long cord between me and the tire caused less bobbing, but such a long cord is annoying.
Happily, though, walking neck drags worked well with the tire sled. Since it's adjustable I used the same belt for neck drags as I did for tire drags (and the same one Taz showed in his video––great minds think alike!), but will need to wrap the buckle in something soft, otherwise it grinds into my upper vertebrae. Also, some of the velcro scrapes my forehead unless I wear a bandana or sweat band.
Another gadget I made was inspired by a video I saw last week. It involved a rod with a long bungee attached to a wall, so I bought a shovel handle, secured an eye hook to the top, and latched it to some bungee cords on my back yard clothes line stand. It works the core well.
My workout...
30 min. 213 lbs.
10 min. of various tire drags
3 min. of neck drags
10's of various rod-bungee movements x 10
10/10/10 neck tugs x 3 @ //////
2 sling pistol SQ, 1 PU, 1 pushup, 1 dip, 1 curl up, repeat without rest x 10
Friday, March 8, 2013
Fitness update - March 2013
Thursday, 7 March 2013
60 min., 212 lbs.
warm-up:
3 min. neck drag
30 med ball wall balls
20 overhead med ball lunges
20 med ball slams
20 med ball snatch tosses
5 min. speed bag
----------
[The x# in the following exercises indicates how many sets of the exercise I did.]
3 min. neck drag x 3
20 med ball wall balls x 3
20 med ball bucket tosses x 2
10 overhead med ball lunges x 3
10 med ball slams x 3
10 med ball snatch tosses x 3
3 min. double end bag x 3
2 min. heavy bag x 3
------------
cool down:
5 min. speed bag
[I needed a workout that got my heart rate up without aggravating my shin splints issues right now. Plus, it's not as strenuous as a full-on bodyweight workout like I did on Tuesday. I'll go for a run tomorrow.
I came up with "bucket tosses" on my own on the fly, though I'm sure they've been done before. Basically, take a wide (snatch deadlift) stance, bend down with the medicine ball, toss it forward against a wall, catch the med ball off the bounce with your chest, and repeat. Sometimes the med ball hits the chest with great force, which adds a nice quasi-unpredictable 'realistic' pugilistic feeling to the circuit.
I guess I'm done with slams for a while. Between my broken 12 lbs. Body Tools medicine ball and my 14 lbs. Troy VTX wall ball––which I've now learned is not intended for slams!––, I'm ready just to fill a durable sack with some wet clothes and sling it around to my heart's content. Less is more. I might even use the same or a similar sack full of clothes or tennis balls or a slightly under-filled basketball to replicate the core with rope action (this [PDF] guide from Ross Enamait shows the way). Also, if I can get the 60 odd feet of rope I left at my mom's house, I'll add rope plyometrics to my regimen again.
{Whilst searching for the term "rope plyo", I stumbled upon my next DIY fitness device/method––a hydrodynamic beam / slosh bar! Unlike the guy in the latter video to which I linked, I would use a 3" diameter PVC, instead of 4", and would probably have a removable cap on the "dumbbell" as well.}]
60 min., 212 lbs.
warm-up:
3 min. neck drag
30 med ball wall balls
20 overhead med ball lunges
20 med ball slams
20 med ball snatch tosses
5 min. speed bag
----------
[The x# in the following exercises indicates how many sets of the exercise I did.]
3 min. neck drag x 3
20 med ball wall balls x 3
20 med ball bucket tosses x 2
10 overhead med ball lunges x 3
10 med ball slams x 3
10 med ball snatch tosses x 3
3 min. double end bag x 3
2 min. heavy bag x 3
------------
cool down:
5 min. speed bag
[I needed a workout that got my heart rate up without aggravating my shin splints issues right now. Plus, it's not as strenuous as a full-on bodyweight workout like I did on Tuesday. I'll go for a run tomorrow.
I came up with "bucket tosses" on my own on the fly, though I'm sure they've been done before. Basically, take a wide (snatch deadlift) stance, bend down with the medicine ball, toss it forward against a wall, catch the med ball off the bounce with your chest, and repeat. Sometimes the med ball hits the chest with great force, which adds a nice quasi-unpredictable 'realistic' pugilistic feeling to the circuit.
I guess I'm done with slams for a while. Between my broken 12 lbs. Body Tools medicine ball and my 14 lbs. Troy VTX wall ball––which I've now learned is not intended for slams!––, I'm ready just to fill a durable sack with some wet clothes and sling it around to my heart's content. Less is more. I might even use the same or a similar sack full of clothes or tennis balls or a slightly under-filled basketball to replicate the core with rope action (this [PDF] guide from Ross Enamait shows the way). Also, if I can get the 60 odd feet of rope I left at my mom's house, I'll add rope plyometrics to my regimen again.
{Whilst searching for the term "rope plyo", I stumbled upon my next DIY fitness device/method––a hydrodynamic beam / slosh bar! Unlike the guy in the latter video to which I linked, I would use a 3" diameter PVC, instead of 4", and would probably have a removable cap on the "dumbbell" as well.}]
Tuesday, March 5, 2013
Fitness update... New Label Day!
Tuesday, 5 March 2013
50–60 min., 213 lbs.
Warmup:
5 min. neck drag
5 min. double end bag
12 min. run
sling pistol SQ: 3, 4, 5, 5, 4, 3
sling pushups: 3, 4, 5, 5, 4, 3
PU: 3, 4, 5, 5, 4, 3
overhead lunges (14 lbs. med ball): 3, 4, 5, 5, 4, 3
dips: 3, 4, 5, 5, 4, 3
chin-ups: 3, 4, 5, 5, 4, 3
Cooldown:
N/A
[I "modified" my gate-sled –– by kicking a bend in it on the staircase –– so the front edge wouldn't rip up the grass so much.
My run went from a decent jog to a humbling shamble. Need to treat and forestall shin splints again. I've had this blog for over three years,I think, and I'm only now add "Running" as a content label. Sad but true. I'm set on cutting about ten pounds of weight, and running has been the missing element.
I took less rest this time between exercises and circuits.]
50–60 min., 213 lbs.
Warmup:
5 min. neck drag
5 min. double end bag
12 min. run
sling pistol SQ: 3, 4, 5, 5, 4, 3
sling pushups: 3, 4, 5, 5, 4, 3
PU: 3, 4, 5, 5, 4, 3
overhead lunges (14 lbs. med ball): 3, 4, 5, 5, 4, 3
dips: 3, 4, 5, 5, 4, 3
chin-ups: 3, 4, 5, 5, 4, 3
Cooldown:
N/A
[I "modified" my gate-sled –– by kicking a bend in it on the staircase –– so the front edge wouldn't rip up the grass so much.
My run went from a decent jog to a humbling shamble. Need to treat and forestall shin splints again. I've had this blog for over three years,I think, and I'm only now add "Running" as a content label. Sad but true. I'm set on cutting about ten pounds of weight, and running has been the missing element.
I took less rest this time between exercises and circuits.]
Monday, March 4, 2013
Fitness updates...
Thursday, 28 Feb 2013
20 min., 215 lbs.
jump rope- 1 min, 1 min
pullups - 10, 12
pushups - 25, 30
14 lbs. VTX medicine "wrecking" ball (video) - 15 slams, 15 snatch toss X 2
[Snatch toss is when I squat to pick up the medicine ball, rise to toss it up, catch it into a controlled bounce at the bottom, and repeat. I read at Nick Tumminello's Performance University blog that medicine ball slams––aside from causing my 12 lbs. Body Tools medicine ball to crack open a week or two ago*––are less effective than "battling" rope power slams. So, unless I'm doing a rope workout as such, I'll split the difference by doing med balls slams *and* snatch tosses. A med ball is much easier to take out and put away than ropes.
{* I used some expanding foam to buttress the interior and some Gorilla glue to seal the crack, so the 12 lbs. ball is usable once again, though I won't be using it for slams!}]
Friday, 1 Mar 2013
45 min., 214 lbs.
warm-up: 10 min. double end bag
sling pistol SQ: 3, 4, 5, 6, 5, 4, 3
sling pushups: 3, 4, 5, 6, 5, 4, 3
PU: 3, 4, 5, 6, 5, 4, 3
lunges (with 14 lbs. medicine ball): 3, 4, 5, 6, 5, 4, 3
dips: 3, 4, 5, 6, 5, 4, 3
chin-ups: 3, 4, 5, 6, 5, 4, 3
cooldown:
5-10 min. speed bag
5 min. neck-harness sled drags
[There was a detached chain-link gate on top of my garage, which I finally took down and inspected this past Friday. Right away I knew it could make a passable weight sled. Considering that weight sleds range from $70-$200, a free one suits me fine. I also have tires left over from the owner––so this is also an option for making a sled––so just tossing them onto the gate, tucking weights inside them, and securing everything with a couple bungee cords, also works. For now I just drag the sled to and fro, hither and thither, with my trusty neck harness.]
Saturday, 2 Mar 2013
[Went paintballing with a few friends. It was not as much fun as I had expected, but I did run and crawl and crouch a good amount, so my heart rate was up now and then for a few hours.⁄
Sunday, 3 Mar 2013
10 min. speed bag
Monday, 4 Mar 2013
35 min., 215 lbs.
warm-up:
10 min. double end bag
jump rope: 45 sec.
jumping jacks: 45 sec.
burpees: 45 sec.
jump rope: 45 sec.
hill climbers: 45 sec.
double end bag: 45 sec.
jump rope: 45 sec.
high knees: 45 sec.
burpee climbers: 45 sec.
jump rope: 1-2 min.
cooldown:
15 min. speed bag
20 min., 215 lbs.
jump rope- 1 min, 1 min
pullups - 10, 12
pushups - 25, 30
14 lbs. VTX medicine "wrecking" ball (video) - 15 slams, 15 snatch toss X 2
[Snatch toss is when I squat to pick up the medicine ball, rise to toss it up, catch it into a controlled bounce at the bottom, and repeat. I read at Nick Tumminello's Performance University blog that medicine ball slams––aside from causing my 12 lbs. Body Tools medicine ball to crack open a week or two ago*––are less effective than "battling" rope power slams. So, unless I'm doing a rope workout as such, I'll split the difference by doing med balls slams *and* snatch tosses. A med ball is much easier to take out and put away than ropes.
{* I used some expanding foam to buttress the interior and some Gorilla glue to seal the crack, so the 12 lbs. ball is usable once again, though I won't be using it for slams!}]
Friday, 1 Mar 2013
45 min., 214 lbs.
warm-up: 10 min. double end bag
sling pistol SQ: 3, 4, 5, 6, 5, 4, 3
sling pushups: 3, 4, 5, 6, 5, 4, 3
PU: 3, 4, 5, 6, 5, 4, 3
lunges (with 14 lbs. medicine ball): 3, 4, 5, 6, 5, 4, 3
dips: 3, 4, 5, 6, 5, 4, 3
chin-ups: 3, 4, 5, 6, 5, 4, 3
cooldown:
5-10 min. speed bag
5 min. neck-harness sled drags
[There was a detached chain-link gate on top of my garage, which I finally took down and inspected this past Friday. Right away I knew it could make a passable weight sled. Considering that weight sleds range from $70-$200, a free one suits me fine. I also have tires left over from the owner––so this is also an option for making a sled––so just tossing them onto the gate, tucking weights inside them, and securing everything with a couple bungee cords, also works. For now I just drag the sled to and fro, hither and thither, with my trusty neck harness.]
Saturday, 2 Mar 2013
[Went paintballing with a few friends. It was not as much fun as I had expected, but I did run and crawl and crouch a good amount, so my heart rate was up now and then for a few hours.⁄
Sunday, 3 Mar 2013
10 min. speed bag
Monday, 4 Mar 2013
35 min., 215 lbs.
warm-up:
10 min. double end bag
jump rope: 45 sec.
jumping jacks: 45 sec.
burpees: 45 sec.
jump rope: 45 sec.
hill climbers: 45 sec.
double end bag: 45 sec.
jump rope: 45 sec.
high knees: 45 sec.
burpee climbers: 45 sec.
jump rope: 1-2 min.
cooldown:
15 min. speed bag
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