Finally! Nailed one off camera then set camera up to record. After the failed second attempt on camera I nailed the 3rd one with a bit of strain unlike the first one off camera. My MU training consisted of many, many pull ups ( dead hang and kipping) on rings bars and anything I could hang from. My muscles eventually adapted to the transition phase of the muscle up where I previously got hung up…… repeatedly. In addition to the obvious pulling strength needed i trained my core through the use of L-pull ups. My dropping a few pounds also helped my efforts. In the end it was practice and adaptation that made my recent attempts easier.
That’s 95 lb on the bar The monsters in the video hit 2:37. I hit a new PR of 5:13 It knocked me out, good. Shooting for under four minutes by the end of ’08
Tuesday Warm up… two rounds of: 20 push ups 20 single leg deadlifts 20 single leg squats 10 pliometric jumps
Two rounds of: 185 lb bench press x10 205 lb deadlift x10 no swing chin up x10 pistol squat x5 each leg
Pistol
Round three we took the bench and deadlift down to 135 and upped the reps to 15
Finisher was Tabata burpees. You want to test yourself? Do this. Again, Tabata is 20 seconds on, 10 seconds off for eight rounds. You MUST use maximum intensity for all rounds and aim to complete as many reps of the chosen exercise as possible. Total time is always four minutes.
Woke up and went for a run with Otto to the park where we did pull ups, a few dips and 10 seventy five meter sprints, the last few I started behind and got Otto to focus on finishing strong. Always ALWAYS finish your runs strong. Teach your body, your mind and therefore the nervous system to respond with force for the last 10 steps. Lean into the finish. Your are not Usain Bolt, you do not have his genetic gifts. Push to the finish line or don’t push at all.
Now we are here working in 8 point surround.
You can see three of the eight stacks. Eight channels, eight independent inputs, eight trajectories of sound…
Last night we saw this guy: LINK WOWZA!!! …as well as Sun Ra Arkestra again.
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
