Woke up at 7: 05, reset the alarm to 7:35. Woke up, went for a run on the city streets. Lots of people going to work, all walking or biking. VERY few cars. No one else running. Who needs to when you walk or bike everywhere. No cars to be afraid of so why wouldn’t you? Cold out, about 54 in the morning. Found a park with a cool rope course, bars and a wire line about 50 ft. long. Ran for 20 minutes there, did a few pulls, pushes and ran back, trying to keep up with bikers. Did 100 push ups/100 squats in 3:15.
Otto and I spent the day from 10am-6:30pm working with THIS (click for link). Did a bunch of high box jumps onto the stage and risers, wall handstand push ups and stuff for a bit.
Went and ate at the artist meal hall and then went and saw THE SUN RA ARKESTRA. Holy shit, I cried during their first song. Some of these guys have been with the band for 50 years. I never, ever thought I would see these people play music and tonight I went and saw them for the first time. The thing is, they’re playing one block away from our hotel FOR THE NEXT FIVE NIGHTS IN A ROW, two sets each night covering a decade of music each night. Tonight was big band standards like Ellington and such.
Relaxing in the small Euro style toilet-and-shower-down-the-hall hotel until 8am rise and run.
Pre bed: 25 push up, 25 full range sit up, 25 squat x4=300 9:45, focusing on form more than speed.
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.
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
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.
