...tell Him what you know.
If you want to make God laugh, tell Him I went for a run.
I went for a run.
Saturday night I did 5 triplets of ab wheels interwoven with five sets of sledge hammer levers. I held a 10 lb sledge hammer about half a foot from the head and leveraged it up five times per side (towards and away from my head), twice per set. Good ache the next day.
Sunday night I jogged 2 miles in about 19 minutes. Amazing, right?
Monday night in the garage I warmed up and did two circuits of 2-minute exercises (from the double-end bag, to the heavy bag, to the jump rope), with 45 seconds of rest between each exercise. I ended with three sets of: 10 "sling V-ups" (like this but inverted in midair) followed by 250 hula hoop loops (yes!).
I've come into a fairly busy patch of work these days, but tomorrow I still think I shall "hit the gym". I will, however, replace back squats with front squats, supinated chinups with pronated wider-grip pullups, and will intersplice the final four exercises as I did last Friday. Stay tuned.
Showing posts with label Running. Show all posts
Showing posts with label Running. Show all posts
Monday, December 22, 2014
Wednesday, September 17, 2014
Running... Grip training... Boxing...
And in the words of Gene Wilder, "FAT! FAT! FAT! FAT!"
Sunday, 14 September 2014
1.
3 min. jog
30 sec. sprint
30 sec. jog
2.
3 min. walk
30 sec. jog
30 sec. spring
3.
3 min. walk
30 sec. jog
30 sec. sprint
4.
3 min. walk
30 sec. jog
30 sec. sprint
5.
3 min. walk
30 sec. jog
30 sec. sprint
[This felt pretty good. I felt achey and shin-splinty on the first set, so I reprogrammed to emphasize walking.]
Monday, 15 September 2014
8 lb. wrist roller x 3
CoC #2 - 4 closes L, 1 near close L/5 closes R
wrist roller x 3
34 lb dino db curls - dozens of reps
[Maybe the wrist roller zapped my forearms too much, or maybe I trained too soon after a hard ring workout (Saturday), but this was not a great showing. My biceps have been nicely sore since that night. I don't my biceps all that much, at least not in an isolated, cosmetic way, but I think I'm going to start throwing in some curls like this to round out grip workouts.]
Wednesday, 17 September 2014
3 min. double-end bag
1 min. rest
3 min. heavy bag
1 min. rest
x 3
-----
Then I mowed, trimmed, and swept the yard. Dad exercise. It counts. Meh.
Sunday, 14 September 2014
1.
3 min. jog
30 sec. sprint
30 sec. jog
2.
3 min. walk
30 sec. jog
30 sec. spring
3.
3 min. walk
30 sec. jog
30 sec. sprint
4.
3 min. walk
30 sec. jog
30 sec. sprint
5.
3 min. walk
30 sec. jog
30 sec. sprint
[This felt pretty good. I felt achey and shin-splinty on the first set, so I reprogrammed to emphasize walking.]
Monday, 15 September 2014
8 lb. wrist roller x 3
CoC #2 - 4 closes L, 1 near close L/5 closes R
wrist roller x 3
34 lb dino db curls - dozens of reps
[Maybe the wrist roller zapped my forearms too much, or maybe I trained too soon after a hard ring workout (Saturday), but this was not a great showing. My biceps have been nicely sore since that night. I don't my biceps all that much, at least not in an isolated, cosmetic way, but I think I'm going to start throwing in some curls like this to round out grip workouts.]
Wednesday, 17 September 2014
3 min. double-end bag
1 min. rest
3 min. heavy bag
1 min. rest
x 3
-----
Then I mowed, trimmed, and swept the yard. Dad exercise. It counts. Meh.
I also decided to record some of my boxing, but golly I always look like such a fat, wobbling ogre when I box. I rarely inflict my body image upon the eyes of the world, but why not? Hence the Gene Wilder quotation again. My boxing name, by the way, I decided would be "The Greek Geek", weighing in at 220 lbs. (I think I could cut down to 205, though. Still heavyweight, so I guess some ogrish bullishness is okay.)
Sunday, September 7, 2014
Boxing... Running...
Saturday, 6 September 2014
Warm-up: ring motions, med ball thruster throws, jump rope, shadow boxing
-----
double-end bag: 3 min.
rest 1 min.
heavy bag: 3 min.
rest 1 min.
double-end bag: 3 min.
rest 1 min.
heavy bag: 3 min
rest 2 min.
double-end bag: 3 min.
rest 1 min.
heavy bag: 3 min.
rest 1 min.
double-end bag: 3 min.
rest 1 min.
heavy bag: 3 min
-----
weighted walking: 15+ min.*
* I held my 21 lb. medicine ball while walking. Sometimes (with one or tow hands) at my shoulder, over my head, by my throat, etc.
Sunday, 7 September 2014
3 min. jog
30 sec. sprint
[x6]
----
6 min. walk
Sunday, August 24, 2014
Fitness update... Running...
Sunday, 24 August 2014
3 min. jog
30 sec. skipping
x 6
---
6 min. walking
3 min. jog
30 sec. skipping
x 6
---
6 min. walking
Monday, August 18, 2014
Fitness update...
Sunday, 17 August 2014
3 min. jog
---
30 sec. hard run
X 6
---
8 min. vigorous walking
Monday, 18 August 2014
3-5 min. warm-up: motions, stretching
---
mid-air rows: 5, 7, 9, 11
mid-air decline pushups: 5, 7, 9, 11
eagle loop pullups: 5, 6, 7, 8*
ring dips: 5, 5, 5, 5
assisted pistol squats: 5, 6, 7, 8
L-sit: 10 sec., 10 sec., 10 sec., 10 sec.
---
10 min. vigorous walk
[Great workout! I kept the rest times shorter between each exercise, but slightly longer (90-120 sec.) between sets. I used significant kipping/body English/negatives on the last reps of my last eagle pullup set.]
Tomorrow is a grip and kettlebell day.
3 min. jog
---
30 sec. hard run
X 6
---
8 min. vigorous walking
Monday, 18 August 2014
3-5 min. warm-up: motions, stretching
---
mid-air rows: 5, 7, 9, 11
mid-air decline pushups: 5, 7, 9, 11
eagle loop pullups: 5, 6, 7, 8*
ring dips: 5, 5, 5, 5
assisted pistol squats: 5, 6, 7, 8
L-sit: 10 sec., 10 sec., 10 sec., 10 sec.
---
10 min. vigorous walk
[Great workout! I kept the rest times shorter between each exercise, but slightly longer (90-120 sec.) between sets. I used significant kipping/body English/negatives on the last reps of my last eagle pullup set.]
Tomorrow is a grip and kettlebell day.
Sunday, August 10, 2014
21 Day Kettlebell Blast ... or not... almost... and beyond!
Day 20
[Originally I was going to take Sunday off, but by the time I got home, I was feeling frisky, so I went for a run, which admittedly, is not part of the 21-day KB program, but the whole point of the program is to kickstart your fitness mind/momentum, which it has done, so I feel good. End of sentence.]
3 min. jog
30 sec. sprint
X5
3 min. walk cooldown
[Originally I was going to take Sunday off, but by the time I got home, I was feeling frisky, so I went for a run, which admittedly, is not part of the 21-day KB program, but the whole point of the program is to kickstart your fitness mind/momentum, which it has done, so I feel good. End of sentence.]
3 min. jog
30 sec. sprint
X5
3 min. walk cooldown
Tuesday, March 25, 2014
Plus ça change, plus c'est la même chose
I finally decided to go beyond the preview pages available via Kindle and purchase Matt Perryman's Squat Every Day. I like what I've read so far and am going to try the approach in conjunction with my Even Keel program. What tipped my hand is that they actually overlap in important ways: big, complex lifts at low volume + some accessory movements.
The only difference is the change in frequency. In the past couple weeks I've felt the urge to hit the gym more frequently; it really is a healthy addiction. So I'll simply limit the workouts to four, instead of five or six, lifts, and mix in some speed/power drills (box jumps, jump rope, medicine ball, bounding, short sprints, boxing, kettlebells, tire flips/rolls, etc.) on days I just don't want to be under the bar. That's a certainty, so I might as well plan around it in advance. Besides, as Perryman notes, the title of his book is not meant to be taken literally. Five, maybe even four, days a week is sufficient.
I am still not sure how to set up my programming as far as intensity goes. My understanding--or at least my working premise--is that I should work up to a 1RM every time I'm under the bar. Although I just tried out the rep scheme today, to get a feel for it, and paid no real attention to percentages of 1RM, 2RM, etc., I will shoot for four sets on "big lifts" scaled to a conservatively low 1RM:
80% x 5, 90% x 3, 100% x 1, 65% x MAX REPS
So, assuming I could 1RM 265 on the FSQ, I would do 215 x 5, 235 x 3, 265 x 1, and then max reps at 175 lbs. I think it would be similar for my DBP.
In any case, what I did today was...
All You Can Eat (AYCE) Heavy
44 min, 233 lbs
Warm-up
-
i) DBP: 225, 235, 245 x 3; 205 x 12
-
ii) FSQ: 225, 235, 245 x 3; 185 x 10
-
iii) Dip: 13, 10, 8
iv) Pull-up: 10, 7, 6
Tomorrow I will try the following:
AYCE Light
i) MP
-
ii) CL
-
iii) Gironda neck press:
iv) Pendlay row:
As you might be able to tell, this second day is a lighter day. In a way, it's meant to be supplemental to the big lifts on the first day.
SMILES: Going heavier on the FSQ felt great in my quads! I did better on dips than I expected. I think letting my feet hang (knees pressed together), instead of lifting them to my waist, made it easier.
FROWNS: I felt some unusual stiffness/pain in my right wrist on the FSQ. I didn't feel as secure as normal on the DBP. It felt hard to set firmly and tightly on my traps and shoulder blades.
The only difference is the change in frequency. In the past couple weeks I've felt the urge to hit the gym more frequently; it really is a healthy addiction. So I'll simply limit the workouts to four, instead of five or six, lifts, and mix in some speed/power drills (box jumps, jump rope, medicine ball, bounding, short sprints, boxing, kettlebells, tire flips/rolls, etc.) on days I just don't want to be under the bar. That's a certainty, so I might as well plan around it in advance. Besides, as Perryman notes, the title of his book is not meant to be taken literally. Five, maybe even four, days a week is sufficient.
I am still not sure how to set up my programming as far as intensity goes. My understanding--or at least my working premise--is that I should work up to a 1RM every time I'm under the bar. Although I just tried out the rep scheme today, to get a feel for it, and paid no real attention to percentages of 1RM, 2RM, etc., I will shoot for four sets on "big lifts" scaled to a conservatively low 1RM:
80% x 5, 90% x 3, 100% x 1, 65% x MAX REPS
So, assuming I could 1RM 265 on the FSQ, I would do 215 x 5, 235 x 3, 265 x 1, and then max reps at 175 lbs. I think it would be similar for my DBP.
In any case, what I did today was...
All You Can Eat (AYCE) Heavy
44 min, 233 lbs
Warm-up
-
i) DBP: 225, 235, 245 x 3; 205 x 12
-
ii) FSQ: 225, 235, 245 x 3; 185 x 10
-
iii) Dip: 13, 10, 8
iv) Pull-up: 10, 7, 6
Tomorrow I will try the following:
AYCE Light
i) MP
-
ii) CL
-
iii) Gironda neck press:
iv) Pendlay row:
As you might be able to tell, this second day is a lighter day. In a way, it's meant to be supplemental to the big lifts on the first day.
SMILES: Going heavier on the FSQ felt great in my quads! I did better on dips than I expected. I think letting my feet hang (knees pressed together), instead of lifting them to my waist, made it easier.
FROWNS: I felt some unusual stiffness/pain in my right wrist on the FSQ. I didn't feel as secure as normal on the DBP. It felt hard to set firmly and tightly on my traps and shoulder blades.
Wednesday, May 15, 2013
Fitness update - May 2013 - quasi back on track!
My arm injury is subsiding nicely, and my shin splints have backed off, once I gave them a few days without running or jump rope. It was nice just to come home and eat, or nap, or read, or simply "veg" for a few days. But now I'm trying to regain a little momentum, at least to shed some fat and focus more on bodyweight strength.
Monday, 13 May 2013
24 min., 215 lbs.
3 min. - double end bag
3 min. - jump rope / power tower
[50 skips, then 3 dips, then 3 pullups; ~once per minute]
3 min. - kb drills
[30 swings, 10/10 jerks, 10/10 high-pull-snatch]
3 min. - speed bag REST 2 min., THEN REPEAT
[I also allowed enough time between exercises to remove or don gear and hydrate.]
Tuesday morning I took an NSAID to quell some minor aches in my right arm and medial shins. After work I took my wife to her last pre-natal exam before our son is born, came home, and then… NAPPED for 2+ hours.
Wednesday, 15 May 2013
24 min., 215 lbs.
2 min. - double end bag
2 min. - jump rope / power tower
2 min. - speed bag
2 min. - kb drills
[30 swings, 10/10 snatch, 2/2 high pulls]
REST 90 sec., THEN REPEAT x 2
[I also allowed enough time between exercises to remove or don gear and hydrate.]
Saturday, May 11, 2013
Stupid mop, stupid injuries…
The first clause is a reference to Pearl Jam's final 'song' on Vitalogy. #ftw.
The second is more mundane: my shoulder/elbow injuries, induced by a stupid arm-wrestling challenge a couple weeks ago, and my (medial) shin splints, induced by too much jump roping and jogging––together they finally caused me just to "give up" for the last few days and REST. After a jaunt to the beach for some body-boarding, which had my right arm aching all the way home, I was reduced to saying, "Damn it, it's always up or down, always either my ankles or my arm!" So I simply stopped doing any exercise for a few days.
So these notes are pretty off-hand, from memory.
I think on Sunday, May 5, I did…
20 minutes of conditioning, roughly like so…
3 min. jump rope
3 min. jog
3 min. kb x 2
I think on Monday, May 6, I did…
15 minutes of conditioning, like so…
3 min. jump rope
3 min. double end bag
3 min. kb
x 2
But by the end of the workout on Monday, my shins hurt so badly, I could only
walk my second jog circuit. Crippling pain.
So the past few days I've been reading and chilling with my family. And flipping out, now and then, about fulfilling/handing in my first-year-teacher certifications/documentations.
Today, though, I did the following, with little pain…
Saturday, May 11, 2013
20 min., 214 lbs.
3 min. medicine ball (30 wall ball, 30 bucket pass, 20/20 twist-catch)
3 min. double end bag
3 min. kb (30 swings, 10/10/10/10 jerks, 5/5 high-pull-snatch)
3 min. speed bag
REST
3 min. medicine ball, kb (30 wall ball, 30 swings, 10/10 jerks)
3 min. double end bag
2 min. speed bag
The second is more mundane: my shoulder/elbow injuries, induced by a stupid arm-wrestling challenge a couple weeks ago, and my (medial) shin splints, induced by too much jump roping and jogging––together they finally caused me just to "give up" for the last few days and REST. After a jaunt to the beach for some body-boarding, which had my right arm aching all the way home, I was reduced to saying, "Damn it, it's always up or down, always either my ankles or my arm!" So I simply stopped doing any exercise for a few days.
So these notes are pretty off-hand, from memory.
I think on Sunday, May 5, I did…
20 minutes of conditioning, roughly like so…
3 min. jump rope
3 min. jog
3 min. kb x 2
I think on Monday, May 6, I did…
15 minutes of conditioning, like so…
3 min. jump rope
3 min. double end bag
3 min. kb
x 2
But by the end of the workout on Monday, my shins hurt so badly, I could only
walk my second jog circuit. Crippling pain.
So the past few days I've been reading and chilling with my family. And flipping out, now and then, about fulfilling/handing in my first-year-teacher certifications/documentations.
Today, though, I did the following, with little pain…
Saturday, May 11, 2013
20 min., 214 lbs.
3 min. medicine ball (30 wall ball, 30 bucket pass, 20/20 twist-catch)
3 min. double end bag
3 min. kb (30 swings, 10/10/10/10 jerks, 5/5 high-pull-snatch)
3 min. speed bag
REST
3 min. medicine ball, kb (30 wall ball, 30 swings, 10/10 jerks)
3 min. double end bag
2 min. speed bag
Sunday, April 28, 2013
Fitness and Gym regimen update – April 2013
Thursday I just slept early and rested. Earlier that day, though, like the idiot that I am, on a whim I agreed to arm wrestle a student who was in my room after school, having been displaced from his usual tutoring room. I have always sucked at arm wrestling and I know arm wrestling more about tricks and timing than actual strength. But I took the bait, anyway, and just like last time, I landed myself with strained tendons. It didn't help that this time, like last time, followed closely on a bench press workout. So I've had to tread lightly on upper-body exercises the past few days. I was a little audacious with my workout tonight (Sunday), but there's nothing like a mild injury to check your kettlebell form! Strangely enough, holding my daughter makes it hurt worse than the drills I did tonight. Must be the angle.
Oh, and Thursday night I read a good article by Jan Dellinger about training with Vern Weaver, which has given me ideas to tweak my current 5x5 regimen into a 6x6 routine, about which I'll say more later. In brief, though: SQ (hack or rack), weighted dips or flyes, clean high pull or DL, PU––that's it! Stay tuned….
Friday, 26 April 2013
20 min., 218 lbs.
[I took a nap when I got home but then went for the following workout at night.]
jogging - 13 min.
jump rope - 3 min., 3 min.
Saturday, 27 April 2013
30 min. (?), 218 lbs.
jogging - 10 min.
walking - 15 min.
REST
jogging - 9 min.
walking - 20 min.
Sunday, 28 April 2013
25 min., 219 lbs.
double end bag - 2 min.
kb drills - 2 min.
[swings, high pull swings, clean swings]
medicine ball - 2 min.
[wall ball, swing-toss, hop-catch]
jump rope - 2 min.
[250 skips]
REST - 2 min.
REPEAT
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
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.]
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