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 
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[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
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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.}]