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.
Ross Training workout from Infinite Intensity -Burpees as explosive as possible -Jumping jacks touch hands at top, touch hips at bottom -Split runs, hands on top of head, touch flat fotted front and back -Squats, parallel or better -Push ups, arms to 90 degrees or chest to ground, feet or knees
15 minutes of push, push, push, striving to hit numbers equal or greater in all sets. Feels about the same as running a kilometer at full speed, resting one minute and going again. Very nice and challenging.
Stretch, Big nice tuna salad, sam adams beer and the best pizza in the world at ANDIAMO. Bring on the weekend. We are adding a Saturday class at One pm. Come join us.
Monday was Work Capacity day, which meant that I got the pleasure of procuring a sledgehammer from the local hardware store as well as a tire from one of the less luxurious tire dealers in the city. I pulled up as three rough necks tossed old tires into the back of their pick up truck for disposal.
When I asked if they had any tires they wanted to get rid of, they gave me a funny look. I told them I wanted an old used tire they were going to throw out. They gave me a nice SUV tire which I cleaned up and used, although it proved to be a little weak and got replaced the next day….
Anyway….
10 minutes of: -two 35 lb. dumbbell snatches per arm -six burpees repeat as many times as possible in ten minutes.
Followed immediately by…. 10 minutes of 12 lb. hammer swing into tire, alternating sides every five swings
Finishing with… 5 minutes hitting the heavy bag, focusing on power, mixing in speed at the end to finish.
TUESDAY I hit the local pool and did… -300 yard warm up -8 50 yard fly/free splits -4 100 yard IM -8 25 yard sprints, focusing on minimal breathing -100 yard cool down -big stretch
Went and played one sweaty game of full court pick up basketball at the local park. Played hard, lost. What to do when the rest of the guys on the pick up team are all at least 40 pounds overweight? RUN and GUN, alone.
Brute Strength Wednesday
A. Single arm dumbbell push press w/ 70 lb. db x4 each arm, 4 sets with 90 seconds rest
B. 100 lb. heavy bag shoulder (pick it up, get it on your shoulder) x8, 4 sets with 90 seconds rest
C1. Step ups onto 16 inch block w/ two 60 lb. db’s x6 each leg C2. Deadlift w/ two 60 lb. db’s x8 4 super sets with 60 seconds rest in between
D1. 40 lb. weighted vest pull ups x5 D2. 40 lb. weighted vest ring dips x10 4 super sets with 60 seconds rest in between The first three sets were completed, set four I failed on the fourth pull and the sixth dip.
FINISHER Farmers Walk with two 80 lb. dumbbells…all this is is pick it up and walk until you can’t hold it any more, usually due to grip failure. Three sets
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
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
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.
I spent the last two seasons of triathlons riding 3″ too high in the saddle which hurt my hips, numbed my back, on occasion made it so I couldn’t feel my nether regions after the bike ride (!!!) and always slowed me on the run portion of the race.
Yesterday I went to the nice folks and Scoot Skate and Bike at 18th and Biscayne, got myself a great tune up and today it was like riding a new bike. I broke the hour barrier with a 58:09. This was something that I tried to achieve for two years without success and a simple equipment tweak was all the difference.
Many people feel that they have their workout, they can do it on their own and no one can tell them different or better. I still seek out trainers and learn from them through working out with them. Some use heavy lifting and slow movement, some fast and brutal circuits, others controlled movement focused on bio mechanical correctness. Every one that I have hired has had something to offer. Never underestimate the power that an informed and educated outside perspective can have. I’d still be doing sets on machines if I hadn’t been taught better. Everyday is still a chance to gain knowledge.
Wednesday was a rest day, with a few pull ups in slow motion, along with a warm up in order to do some solid stretching routines. The Fight Gone Bad really took its toll leaving my hamstrings sore for the whole week.
Thursday I had the opportunity to play basketball at the home of Bee Gee great Barry Gibb. A full court, 15 guys and games until no one could keep going. A great way to spend an evening. I left sweaty, tired and smiling.
Friday was another light day as Sunday is the first in the Key Biscayne Triathlon trilogy. Did some of the morning class core work as well as the evening class warm up and leg/glute/core work.
Today, no work out. A full rest day and carb loading, as well as a much needed bike tune up, goggle test and gear readying. Time to see how these newly explosive legs put up with an hour of straight GO!
