Pete set the bar with a smart effort, breaking the larger sets into smaller sets like 7/7/7, setting an awesome first time mark of 7:04. I followed suit, breaking them into larger sets of 11/10, 8/7, 5/4. Hit 6:05, would’ve broke 6:00 but I locked out and lost rhythm on the very last pull up. That’s okay, previous PR was 13:38, dropped to 8:57 last time, and now 6:05. I’ll take it. Goal is four minutes.
Later, after lunch and a hardware run to get sand…
CORE CIRCUIT 5 standing wheel rollouts 20 Russian Twists with 25 lb ball 12 back extensions 6 side bends to each side w/ 80 lb. dumbbell 100 bicylce crunches
repeat circuit x3
and then, after a little rest 10 miles on the bike. 26:31, average speed 22.5 mph, focusing on a cadence of more than 100 at all times.
Ross Training workout from Infinite Intensity -Burpees as explosive as possible -Jumping jacks touch hands at top, touch hips at bottom -Split runs, hands on top of head, touch flat fotted front and back -Squats, parallel or better -Push ups, arms to 90 degrees or chest to ground, feet or knees
15 minutes of push, push, push, striving to hit numbers equal or greater in all sets. Feels about the same as running a kilometer at full speed, resting one minute and going again. Very nice and challenging.
Stretch, Big nice tuna salad, sam adams beer and the best pizza in the world at ANDIAMO. Bring on the weekend. We are adding a Saturday class at One pm. Come join us.
Monday was Work Capacity day, which meant that I got the pleasure of procuring a sledgehammer from the local hardware store as well as a tire from one of the less luxurious tire dealers in the city. I pulled up as three rough necks tossed old tires into the back of their pick up truck for disposal.
When I asked if they had any tires they wanted to get rid of, they gave me a funny look. I told them I wanted an old used tire they were going to throw out. They gave me a nice SUV tire which I cleaned up and used, although it proved to be a little weak and got replaced the next day….
Anyway….
10 minutes of: -two 35 lb. dumbbell snatches per arm -six burpees repeat as many times as possible in ten minutes.
Followed immediately by…. 10 minutes of 12 lb. hammer swing into tire, alternating sides every five swings
Finishing with… 5 minutes hitting the heavy bag, focusing on power, mixing in speed at the end to finish.
TUESDAY I hit the local pool and did… -300 yard warm up -8 50 yard fly/free splits -4 100 yard IM -8 25 yard sprints, focusing on minimal breathing -100 yard cool down -big stretch
Went and played one sweaty game of full court pick up basketball at the local park. Played hard, lost. What to do when the rest of the guys on the pick up team are all at least 40 pounds overweight? RUN and GUN, alone.
Brute Strength Wednesday
A. Single arm dumbbell push press w/ 70 lb. db x4 each arm, 4 sets with 90 seconds rest
B. 100 lb. heavy bag shoulder (pick it up, get it on your shoulder) x8, 4 sets with 90 seconds rest
C1. Step ups onto 16 inch block w/ two 60 lb. db’s x6 each leg C2. Deadlift w/ two 60 lb. db’s x8 4 super sets with 60 seconds rest in between
D1. 40 lb. weighted vest pull ups x5 D2. 40 lb. weighted vest ring dips x10 4 super sets with 60 seconds rest in between The first three sets were completed, set four I failed on the fourth pull and the sixth dip.
FINISHER Farmers Walk with two 80 lb. dumbbells…all this is is pick it up and walk until you can’t hold it any more, usually due to grip failure. Three sets
Afterwards, we were lucky enough to have a freeway entrance blocked off right next to the track so we did eight 70 yard hill sprints, walking back for rest. All were in the mid 9 second range.
A good use of a Sunday.
I hung the door pull up bar up in my new place so I have been ‘greasing the groove’ with many sets of ten pull ups/chin ups every day. Also, a lot of one leg squat/one arm push up practice using the GTG model.
POPCORN!
The rest of last week was spent on Ross Training week two. -Strength Training with Snatches, one arm DB chest press, wall sits, jump squats and more -GPP training with rounds of burpees, jumping jacks, mountain climbers, more burpees, etc. -Core Training with standing wheel roll outs, russian twists, V-ups, bicycles, and more Good stuff Maynerd.
Friday was supposed to be a rest day but turned into more of a ‘greasing the groove’ day with pull ups, rope climbs, and and several group class warm ups, cool downs, stretches.
Saturday was a complete crash rest day. Stayed in bed, got up to eat, slept, fell into the pool, slept, repeat.
Sunday picked it back up, though I didn’t feel 100%
135 lb squat x20 ring push up x20 135 lb deadlift x20 ring dip x20 first set/x15 second set
two circuits, rest for 30 seconds between exercises.
30 lb. dumbbell two arm jumping overhead press x20 40 lb dumbbell chest press x20 30 lb kettle bell swing x13 per arm baseball grip side pull up x15
two circuits, rest for 30 seconds between exercises.
Tough workout, cardiovascular and strength.
Monday was back to Ross Training Infinite Intensity.
10 rounds of:
5 pull ups (alternating between rings and bar) 10 ball slams (alternating between 25 lb sand ball and 12 lb ruber ball) 15 burpees (ouch) 20 jacks
For time. 22:59 Closer to puking than I have come in a long time. Figured out the sand ball is too heavy for this workout. No more than 12 lbs.
