12:40pm 10 miles on the bike. Realized that I can shift gears on the bike and not the rear wheel trainer. Helps out. 10 miles, 21:53, 27.3 mph I’m not sure how accurate the speed/time is with this thing, but It’s getting to be a good feeling on the bike, can’t wait to upgrade to a better, more fitted bike and see what happens.
Two thousand dollars of geometric speed…
To credit card debt or not to credit card debt…that is the question.
3:45 pm
Infinite Intensity Day 18
A. 2 dumbbell split snatch (side variation) 5 sets, 3 reps each, 45 seconds rest. 40lb, 40 lb, 60 lb, 40 lb, 40lb B. 2 dumbbell push press 5 sets, 3 reps each, 45 seconds rest. 45 seconds rest C1. One arm push up, hand on cinder block 4 sets, 5 per arm (Last set had assisted positive) C2. 25 lb Sand filled basketball Shot Put 4 sets, 5 per arm (supersetted with C1) 60 seconds rest per set, no rest between C1, C2 D1. Dumbbell Lunges 4 sets, 5 per leg 70 lb first set, 60 last three sets D2. Lunge Jumps (same as alternating lunges, just jump it) 4 sets, 10 reps (supersetted with D1) 60 seconds rest per set, no rest between D1, D2
Finisher: Double arm DB swings (db”s go from between legs in squat position to straight over head in standing position). 25 lb per arm, 3 sets, 15 reps, 30 seconds rest per set.
7:15 Sitting here typing this, I couldn’t sit still. The sweat still hadn’t dried from earlier, I knew I had my ball shoes in the car…Screw it, basketball courts it is. Warmed up with single arm grab and hangs on the rim.
Three games of full court to eleven. Picked up a young girl that didn’t speak english to run the point and she kicked ass. Two younger guys played with us. No hustle, no passes, set a pick for em, roll and get no feed. The fifth guy was a hustler that kept getting beat on D by an old school fireplug from the other team. It’s something to see schooled ball players play with completely blind, bad shooting, bad passing players. We won two in a row and were down 9-8 when the lights got shut off.
10 side to side pull ups 10 slo-mo dips 10 side to side chin ups 5 one armed pull ups on assisted machine 150lbs. 4 one armed pull ups on assisted machine 135lbs. 2 one armed pull ups on assisted machine 120lbs.
We did a good high level class, working on one arm push ups, shoulder presses, pull ups, sprints, single leg squats, pliometrics and more. After, I hit the bike for 7.6 miles at 23.8MPH for 19 minutes of fun before the clients started coming in. After the clients, I did the Sweet 16. 16 minutes of Tabata Intervals. Click the link for a bit of detail on this fun, grueling way to exercise. Simply put, it is 20 seconds of intense-as-possible work, followed by 10 seconds of rest, repeated 8 times for the chosen exercise. The Sweet 16, day 16 of the Ross Training Infinite Intensity program, uses heavy bag punching, bodyweight squats and push ups.
Round One: Heavy Bag (minutes 0-4)…feel your power decrease… Round Two: Squats (minutes 5-8)…started at 20 the first round, ended at 17 on the last Round Three: Heavy Bag (minutes 9-12)…feel what it feels like to lack power… Round Four: Push Ups (minutes 13-16)…yeesh, not so much. Round one got to 10 before I had to go to my knees, by the last rounds I was getting to only five full pushes before having to use knees. Humbling to say the least.
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.
