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