A hot and sweaty outdoor workout.
1.Five minute jog to warm up
2. Drills: ladder two ins, lateral cone wave, sprint 75m out, 180 degree turn, 100m back.
Three rounds with one minute rest
3. Chest circuit:
a. black band press
b. red band double chest fly
c. blue band triceps kick back
45 seconds on/30 seconds off
two circuits with one minute between circuits
4. Drills: repeat step 2
5. Back circuit:
a. bodyweight row
b. single arm band row with step back lunge
c. stiff arm band row
45 seconds on/30 seconds off
two circuits with one minute between circuits
5. core
6. stretch
Inspired by this video:
CLICK HERE FOR LINK
I decided that a few more squats supersetted with half mile runs would be good.
1. 95lb squat x20
half mile-2:40
2. 135 lb squat x20
half mile-2:32
3. 135 lb squat x20
half mile-2:31
4. 95lb squat x20
half mile-2:22
No rest between squat and run, 2:30 rest between each super set.
We decided that this is a good one for all triathletes as it forces the pre-exhausted quadriceps to react to a quick run start, one of the hardest parts in a multi sport race.
Warmed up with Kaya doing push ups, pull ups, squats, etc. Peter helped push on the last half mile by running the second lap right on my heels. It helped big time. Gonna have to recruit four people when I go to the track to get a current time for the half.
Finished with a nice rope-assisted leg stretch (thanks late night Golf Channel). Felt really strong on the half miles and have been enjoying the track work…gonna do 1600’s and 200’s Thursday.
58:07
The swimming course was changed and made longer. It’s usually just under a quarter mile, this time just over. I forgot my elastic easy-on shoes. Had to run in some others that forced me to sit down and tie them in the transition. BLEH! Anyway, PR by two seconds on a very hot day with a longer swim. I’ll take it. The spinning classes from Wisconsin helper me to cut over a minute from the bike, and my run was 23 seconds faster than last time. Transition two (shoes!) was 30 seconds slower.
Later on went to the beach and soaked in TOO MUCH sun. Had a blast though laying in the surf and letting it kick me all around. Kaya and I laughed it up as we got water up our nose, in our ears and everywhere else. It was a beautiful picturesque Sunday with clear water and a soft cloud line on the horizon.
Today I did much of the morning class, kettle bell dead lifts, db squats, pull ups, bw rows and then took them outside to run the Garage quarter mile. Four of ’em at 90, 80, 75, 60.
Followed up with a light stretch then ran to Idols Gym for:
a1. 65lb barbell dead lift x20
a2. single leg land squat jump x10 each leg
a3. dyno pull ups x10
a4. 30 lb. db chest press x30
a5. hanging leg raises x10
repeat circuit x3 (15 seconds rest between exercises, 1 minute between circuits)
b1. 65lb barbell thruster
b2. close grip hands elevated push up x15
b3. pistol squat w/ 10 lb plate x5 each leg
b4. 25lb plate russian twist (sit on floor, feet up, twist and touch plate on each side)
repeat circuit x3 (15 seconds rest between exercises, 1 minute between circuits)
Mixed in some cardio/plyo drills with these….stair runs, high jumps, side jumps, single leg box jumps, high knee running, etc.
Finished with quarter miles on the treadmill…
75-75-75-75…that’s as fast as it would go.
Walked it back and made a big mess with the cheap-o blender from Target. You get what you pay for.
Thursday did a lot…didn’t log it, just did it. pushing, lots. Bench, push ups, jumping ring muscle ups, and on and on. We did a nice 7:20 mile after, and then I continued alone for a 5k in 20:00 after a few minutes of standing around and talking.
Yesterday just a few warm ups and such with clients and groups.
Today a relaxed 5k in the shaded streets of Morningside.
Tonight relax and eat and sleep.
Tomorrow race.
Wisconsin was great. Got in a couple of really good spinning classes with my dad (still kicking butt at 67, I hope to get there in that shape), a good outdoor session with my sister that led her to do more of the same with my bro in law, some good hamstring suggestions for my mom and plenty of running about with the childrens. Yes, childrens.
It was interesting to work out in a more conventional gym again. At first it was frustrating trying to find an actual pull up bar, then a pull up bar to swing on, then a place to jump around. Eventually I worked it out, but those places are not built for what I want to do…although fun, functional and worth while, I want a rope, some rings, a bag to hit the crap out of, and a loud stereo with quality music.
Got in a lot of pulling, jumping, weighted dipping, some good full court five on five, two miles of sprint walk intervals with my dad, a nice walk with my mom, a nice vanity lift with T and some good conditioning alone.
This week has been one of more experimentation in the space. The Olympic rings have really inspired and I’ve spent a good deal of time/energy just randomly hanging from things, pulling up on things, jumping ang grabbing to a hang on the bar…more play, less work. Still doing lifts, but more concentrated sets throughout the day in short bursts.
Yesterday did quarter miles at our lovely Lil Haiti road track.
75-69-65-65 on three minutes.
Today did field sprints at the park, maybe 125 yards. Ten of them , broken into two groups of five throughout a great park bodyweight workout.
The first four of each set were ramping up, with the second half starting with an explosion and staying at top speed to the finish.
Good days of heavy rain down here. Time to buy some chalk.
Well, a full week came and went in Wisconsin fast as all get up.
Triopical Storms are upon us in South Florida and the training doesn’t slow.
Sunday is race day again and another chance to break 58:00.
We’ll see…
Full week update tomorrow, as well as some new video’s.
A full day of racin children down the street and playing great basketball with my bro in law and nephew. Nothing much better than that.
Magic 50 yesterday.
db snatch x5 per arm
db swing x5 per arm
burpees x10
5 rounds with 60 seconds rest between.
70 lb. snatch
60 lb swing
Try it, be careful. Pick a lighter weight and work your way up.
Explosive power, cardio conditioning.
As Peter states below, the Garage Strongmang is a beast, but a fun one.
After a few days of rest I have put in a few days of quality free form training.
Lots of pulling bodyweight, as well as new movements on the bar that include release and catch in different capacities. With a bar and yourself you can do most anything, provided you have the strength.
Tonight I went and did the Loose Cannons bike race. HOLY SHIT! Danger Will Robinson, danger.
Ingredients: 50 bike punks on single gear bikes and a few of us traditional bikers screaming through south beach, across the Venetain Causeway, across Biscayne and all other major intersections with no course, just a start and a finish. Two people to the hospital, tons of angry drivers and an F*&^ing RUSH! How many times did I smell tires? Lots.
I took fifth and had a blast. Was in third with a quarter to go but those fixed gear riders have the advantage with big gears and long cranks. Fun times.
Strongmang
Squat 225lbsx20 reps
Bench 185lbsx20reps
Walking Lunge 70lbsx20reps (70lb DB/ arm)
Standing overhead military press 135lbsx20reps
One arm DB rows 80lbsx20reps
Deadlift 185lbsx20reps
Complete each 20 rep set in order. Record time.
Dan and myself tried this the other day. I recorded a time under 14min. Dan recorded just under 13min. After completing our first attempt we agreed that the squat weight needs to be increased to the new standard of 225 from the the originally attempted weight of 185. After my first attempt at the military press at the originally planned weight of 185 we agreed to bring it down to 115 in order to complete it without injury. I still want the standard to be at 135lbs. There is something butch about going straight for the 45’s and slapping them on each side. No need for nickels and dimes! The weight for the rest of the exercises was manageable although the 70lb lunges did pose a challenge.
Here is how I got through it:
Squats– flew through 20 straight. This is why we feel raising the weight might pose more of a challenge.
Bench-5,5,4,3,2,1. With a goal of time in mind taking an Idols Gym Cruise Rest break seems non-compliant! Which explains my 2 and 3 rep sets. My plan was to break it up in 5’s. Taking 1-2 minute rest would have allowed me to reach that. But as I mentioned earlier, I ain’t here to cruise!
Walking Lunges– 10,10. Dan tried to fly through it only to reach 16 reps and regretted it afterwards. You will need to save some energy in your legs to bear the Standing O.H. Military Press.
Standing O.H. Military Press– 5 (@ 135), 5,4,3,3 (@ 115) Use some leg bounce if needed. Trust me you will need it.
1 Arm DB Rows-5,5,5,5. Cake but no walk in the park.
Deadlift-5,5,5,5. What a way to finish it off.
I hope to work up to completing all sets of 20 reps straight through. Needs a bit of work though.
So now do you want to sit on the leg extension? WHAT A WASTE OF TIME!
Peter K
