Friday morning we put a couple of guys through a damn grueling workout.
Modified FRAN, 100/100, BAM! and more, all in one day. High quality stuff!
Good job Randy and Mark. As stated, all star status.
Did a bunch of randomness on Friday, call it all day open source training.
jump rope practice, pull ups, push ups, burpees, squats, cardio drills, bla bla bla
Saturday went to the court and got to play four games of two on two with Isaac, Bink and Billy.
It’s interesting to see how fitness plays into these games as time ticks by. Game one and game four were whole different worlds. Fun times.
Before I hit the shower, I decided to max out on push ups. I’ve never gotten above 55, but I have not tested in months. If I’m not super convinced about the visual results of my current program, I am more convinced than ever that visual results are not all they are made out to be in modern fitness. My goal was 60. I got through 50 easier than usual, started to slow at 58, broke 60, mentally refocused and banged out ten more for 70. There might have been three or four more left in the tank, but I lost focus and went to the shower.
Sunday, went to the South Beach track for 10×100 meter sprints.
I decided four p.m. would be good for mental toughness as the 90 degree weather worked it’s magic. There were no markings for 100 meters, so I just walked off 125 steps and went for it, sitting right at 15 seconds per dash, walking it back in about 1:25 and repeating. By number 6 I was hitting the wall but focused on arm drive and kept the pace, really feeling it in the quadriceps.
BAM! (for time)
20 bodyweight squats
15 ft agility ladder drill forward, two feet in each
10 push ups
15 ft agility ladder drill lateral, two feet in each
40 bicycle crunches
Repeat circuit three times as fast as possible.
Round one with 40 lb. X-vest 3:41
REST FIVE MINUTES
Round two no vest 2:53
Later on, took a 6 block walk to the pool with a 41 pound squirming head slapping weight on my shoulders with a stop for a smoothie on the way.
Thankfully the public pools kids area had what the life guard called ‘an accident’. I call it a kid crapping in the pool. We went to the kiddie park for a while to let it empty out and went back to the lap pool (separate from urine pond) and got a lane. My little girl is now goggled and swimming full laps without a problem.
200m freestyle warm up at quarter mile race pace
4×100 IM (one minute rest between)
1:26
1:27
1:28
1:30
50 meter single arm stroke work
50 meter kick
Walked back home with the ‘lil one on my shoulders. Darn thing is getting heavy.
Put on the 40 lb. vest and worked through the group workout.
Kettle bell tosses, single arm rows, lots of jumping jacks, push ups, burpees, sledgehammering the tower. Good sweaty stuff.
One cup soy milk
One cup oatmeal
One scoop Jay Robb chocolate whey protein powder
fat-9g (saturated 1.5g)
carbs-60g (fiber 9g, sugars 6g)
protein-42g
potassium-690mg
sodium-300mg
Monday
Fast and Furious
20 minutes
As many rounds as possible of:
1. 10 pull ups
2. 10 db swings overhead per arm (I chose 30 lb)
3. 10 plyo push ups (hands must leave ground)
4. 10 tuck jumps (jump as high as possible, tuck knees to chest)
My goal was 10, I got to 8 1/2 in the alloted time and finished 9 at 20:27.
Grip strength really comes into play later, as the pull ups take it out and the db swings become a real challenge with the forearm locking along with the grip.
Finished with a few V-ups, turkish get ups and side bends.
Tuesday
Took myself to the local gym as Peter had the space for the eveining.
100 jumping jack warm up
15 45 lb. bears (clean, front squat, overhead press, squat, overhead press, repeat)
3 rounds of:
-85 lb. jump squat x10
-1 arm/ 1 leg plank hold, 30 seconds each arm/leg
-25 lb. plate chest flex (plate goes from midsection to shoulder level with elbows locked) x10
-45 lb. plate rotation (plate goes overhead in full circle first to the right and then left) x10
-hanging V-up (hang from a pull up bar,bring your feet to the bar, bending at the waist) x5
No rest between rounds
3 rounds of
-85 lb. clean and overhead press x10
-bodyweight tricep extension x10
-lunge jumps x20
-close grip push ups x10
No rest between rounds
Assisted one arm pull ups
x5 each arm 150lb
x3 each arm 135lb,
x4 each arm 120 lb, unassisted super slow down, two arm up
Protein, water, stretch
Then I jumped in the car and went to the local inner city track. Packed with people of all ages walking, running, doing field activities. Good stuff. Watched Olympic hurdler Bershawn ‘Batman’ Johnson run five 200’s at around 22-24 seconds effortlessly. I spoke with his coach, he said he was working on relaxing. Okay, right.
I was also there to do 200’s, eight of em with 200 meters walking rest.
The first two were at 27, the next three at 28, then a 29 and two 30’s to end. It amazes me that I used to hold these paces for 800 meters. Can anyone guess was my new quest is? Sub 2:00 half mile (again)? Why not. The first four intervals felt good, then the oxygen deprivation/side aches/lactic acid build up kicked in and it was a whole lot of mental push.
After I finished with the runs I went over to the pull up bar and traded sets with a couple of guys and got some new ideas for the bar. If you ever want inspiration for exercising, go to the inner city parks and watch. Anything can be used, there are no weights around and yet there is enthusiastic work being done on minimal or no equipment. These two guys were on nothing more than a pull up bar and managed to use every muscle in the upper body and core.
So,
10 baseball grip (hands together) side to side pull ups
8 L position seated chin ups
8 side to side pull ups
10 upside down pull ups
5 slow motion pull ups w/ 5 second hold, 5 second drop
I tried a few of the other moves that I saw the guys doing and got some advice. By this time my grip was failing and I was spent.
I found out that the big chain grocery is now carrying grass fed organic beef. MEAT for dinner.
