SUNDAY
Quarter Miles on The Track
1. 71 seconds
2. 70 seconds
3. 72 seconds
3. 73 seconds
4. 74 seconds
5. 74 seconds
6. 72 seconds
80-90 seconds rest between
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.
Woke up and ate yogurt. Ate a lot of yogurt over the past couple of days. It’s on sale, the organic kind, at the supermarket. Ten for six bucks. Throw in some oatmeal, some banana, delicious.
Anyway…
1 minute on/30 seconds off
Jumping Jacks
Split runs
Lunges
The Bear
Something else….can’t remember
6 rounds, 9 minutes
Ross Training day 4
30 seconds burpees
30 seconds jumping jacks
30 seconds high knee running with 8 lb dumbbell alternating shoulder press
30 seconds shadow box/heavy bag
All exercises are to be performed as fast as possible with maximum exertion.
5 rounds, 10 minutes
Core work…
Standing ab wheel roll outs (brutal) x5
V-ups x15
Russian Twist x20
Bicycle x100
I wanted to do the core work three or four times, only got to do it once. I’ll finish it tomorrow.
Later…
Pool work.
5 minute moderate intensity front crawl warm up.
4×100 meter Individual Medley (back, breast, fly, free)
I do this in a 12.5 meter pool, so there are quite a few turns but it works.
1. 1:44
2. 1:39
3. 1:42
4. 1:36
Done at three minutes, so between 1:16 and 1:21 rest period.
Cool down while the little one swam her laps…she’s getting fast and learning to breathe….followed by not enough stretching.
Tuesday
4 x 800 meters with 90 seconds rest
1. 2:50
2. 2:50
3. 2:55
4. 2:44
4 x80 meter sprints
11 seconds each
Core training:
-The flag x5 (back on bench, raise body to shoulder blades, feet straight up, lower body as slow as possible)
-Supermans on Swiss ball x15
-Side bends x 6 each side w/ 60 lb. db (grab dumbbell, let weight slide down leg, raise weight to hip)
-Twisting wall slams with 12 lb med ball x8 each side
Repeat circuit x3
Wednesday
a. 1 Arm db clean and press w/ 75 lb. db x3 per arm, 4 sets, 90 seconds rest
b. 1 Arm db snatch w/ 70 lb. db x4 per arm, 4 sets, 90 seconds rest
c1. one leg pistol squat x5 each leg
c2. glute hamstring raise x5
4 super sets sets, 45 seconds rest
d1. 35lb. weighted pull up/chin up x5
d2. 35. lb weighted push up with feet up x15
4 super sets, 45 seconds rest
Visit Ross Training, this guy is for real.
MONDAY
The Magic 50
By Ross Enamait – Published in 2005
The Magic 50 is one of many routines contained within the Infinite Intensity training manual. The workout is listed below.
Perform 5 circuits of the following:
5 Dumbbell Snatches Per Arm
5 Dumbbell Swings Per Arm
10 Burpees
Rest 60 seconds and repeat
Continue until you have performed five complete circuits. Limit rest to 60 seconds or less between each circuit. Advanced athletes will work through the entire routine with minimal rest. The total workout consists of 50 dumbbell snatches, 50 dumbbell swings, and 50 burpees. This routine is brief, yet extremely intense. If the workout does not pose an adequate challenge, you should increase the weight of your dumbbell. More iron always equals more intensity. You can use one or two dumbbells for this routine. Certain individuals may snatch much more weight than they can swing. In these instances, you can set up two side-by-side stations. The heavier dumbbell will be used for snatches. You will then side step to your second station and perform swings with the lighter dumbbell. If you do not possess a considerable strength difference between snatches and swings, stick with one dumbbell. It will allow for a faster transition between movements. Whether using one or two dumbbells, choose the heaviest load that you can handle. The key to this workout’s success is to move from one exercise to the next, as fast as possible. If you use two dumbbells, limit time between movements. You will start by snatching the dumbbell five times with each hand. Start with your non-dominant hand (ex. left hand snatch x 5, then right hand snatch x 5). After completing the snatches, perform five dumbbell swings with each hand (no rest between movements). Quickly drop the dumbbell and perform 10 explosive burpees. Focus on maximum exertion with each effort. Recover quickly and continue with another pass through the circuit. At the conclusion of five circuits, your heart will be beating like a drum. Continually challenge yourself to reduce the total time required to complete the circuit. This routine will do wonders for work capacity and explosive endurance. Conditioning workouts need not be lengthy.
Intensity is much more important than the duration of the workout.
For example, one boxer may jog for 40 minutes to satisfy his “roadwork” requirements. The athlete who stays home and performs The Magic 50 routine will finish his workout in half the time. He will achieve far more benefits from this brief circuit. As Napoleon Bonaparte once said, “Never interrupt your enemy when he is making a mistake.” When you step inside the ring, your opponent is the enemy. This workout can be performed 1 to 3 days per week depending on your condition and weekly workload. This workout is just one of many that is featured in the Infinite Intensity text. A complete 50 day program is also included, with details on how to construct a routine specific to your goals.
