Wednesday did some hypertrophy lifting for chest shoulders and tri’s.
Thursday did 45 minutes doormouse cardio strength circuit. 60 seconds on, 30 seconds off with burpees, high knee runs, plank hold, sit ups, pull/push combo, stair runs, etc. LOVE IT. The best feeling available.
Today, rings, rope, stairs, sprints….play time. Fun stuff in The Garage and out in the park.
Play video to get inside the Garage
Tried out the TABATA method for incline treadmill run and squats today.
I set the incline to 12.5 and the speed at 7.5mph.
Legs fatigued after the 4th round of incline running but made it through to the end.
I hit an average of 20 or so squats in the 20 second period. Next time I will perform it with some weight in arms or perhaps the vest.
“TABATA”-20 seconds of all out work( 1 rep or more/second)
– 10 seconds of rest
– 8 rounds for a total of 4 minutes.
Can be done with any exercise.
Also tried it on a client with no weight right after a round of “SERA” as a prelude.
“SERA”- 100 rope skips
– 10 walk out to push up
– 20 BW squats
Peter K
Did Crossfit’s Murph for time.
Run one mile
100 Pull Ups, 200 Push Ups, 300 BW Squats broken up any way you want
Run one mile
Mile-5:40 (felt good, but not hard)
10 seconds for Peeeeetooooow to open the damn door
First three rounds:
10 pull ups
20 push ups
30 squats
Rounds four and five:
5 pull ups, drop, 5 pull ups
10 push ups, drop, 10 push ups
15 squats, 5 breath rest, 15 squats
Rounds 11-18:
5 pull ups
10 push ups
15 squats
Rounds 19:
10 pull ups
10 push ups, drop, 10 push ups
15 squats, 5 breath rest, 15 squats
Mile-7:51 (felt slow, weak…wanted to go faster…mind was there, body would not go any more)
36:36 total
Wanted 35:00.
Would’ve been easy going 5-10-15 for twenty rounds but my goal is to do it all 10-20-30.
Long way to go.
Saturday…
DB row on bench
60 x12/70 x10/ 80 x10
False grip ring pull up x10
Jumping Muscle Upx1/Ring dips x15/drop and pull back up
False grip ring pull up x10
Jumping Muscle Upx1/Ring dips x5/drop and pull back up…
Noticeable drop in dip strength…
A bunch of bicep curls in sets of 10…bath and beauty bar…OIL OF OLAY.
Sunday was a traditional lift day, chest and tri’s.
Was not feeling it but did it…should’ve rested or done lactic recovery cardio.
Not a total waste but not the right thing.
Thursday
4×400 meter
two minute rest between.
Done on the Garage Road track.
Tight 90 degree turns, dogs barking, pedestrian dodging.
56.8
58.3
60.9
62.3
Goal was under four minutes total, got it.
Went inside and created….
Heavy Pickle
100 lb. Heavy bag squat
100 lb. heavy bag alternating plio push up
100 lb. heavy bag wall flip
100 lb. heavy bag mountain climber (knee must strike bag)
100 lb. heavy bag jump over
40 seconds each exercise, moving from one to the next for a total of three minutes.
Total number of reps is your score.
Score-206
Friday
Dead lift 135 x15
DB Chest Press 40lb x15
Overhead DB press 35lb x15
Squat 135 x15
Repeat x3
Minimal rest between exercises, 60 seconds between super sets
Five minutes rest.
Three minutes burpees-45
three minutes rest
Heavy Pickle-205
Somewhere in there I sprained my right big toe. Dumb ass.