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
Protein, sleep.
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
