Friday, 22 August 2014
10 lb. sledge hammer on Ferdinand big tire:
sagittal sledge hits: 10/10
rest 30 sec.
frontal sledge hits: 10/10
rest 30 sec.
low lateral sledge hits: 5/5/5/5
rest 30 sec.
box jumps: 10
rest 30 sec.
jump-outs: 10
rest 1 min.
x 4
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5 min. vigorous walk
[A very tough workout, but I could tell I was applying more power each time than in previous workouts, so that is progress.
My wife wondered why I would find a workout so tough if I've done it before, to which I replied that getting stronger just means I train harder, which means the workout gets more demanding as I improve. My core was blasted by the last few sets of lateral sledge hits.
I think I'll get a 6 lb. sledge hammer and see how these moves feel. I think it will feel fun to sling a lighter hammer around with even higher intensity.]
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Saturday, 23 August 2014
mid-air rows: 6, 8, 10, 12
mid-air decline pushups: 6, 8, 10, 12
eagle-loop pullups: 6, 7, 7/1, 4/1/1/1/1/1
ring dips: 5, 6, 6/1, 4/1/1/1/1
assisted pistol squats: 6/6, 7/7, 8/8, 10/10
L-sit: 10 sec., 10 sec., 10 sec., 10 sec.
[A very exhausting workout, but the reps show progress. Ring dips are still so, so strenuous, but this evening I realized that it is crucial to tighten my core and pry my chest/head upward on the way up.
L-sits are also surprisingly tough, perhaps especially because they are the last exercise I do each set. Around lunch time I did a few 5-rep sets of the ab rollout wheel. Ouch--it's been too long! I'll need to throw more of those into my day.
The slash-reps for pullups and dips indicate that I used body English or did one rep after a short "reset" pause until I completed the desired number of reps.
I may go for a jog-with-skipping tomorrow night, we'll see.
Oh, and, since it may not be obvious, by "mid-air" exercises, I meant that all four limbs are suspended by slings, which adds an amazing for the core and lower back.]
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