Today I decided again just to mess around and opted for an old 10-1 rep workout and added a twist.
It ended up looking like this.
Rode 8km home from work and stopped at the local school playground
10-1 reps alternating a push movement- Handstand Push ups (HSPU) with a pull movement L-Seat pull ups (neutral grip).
The twist being I supersetted (group together) the Pullps with feet up body rows for the same reps and supersetted in dips after the HSPUs. This worked well and made things much tougher. Essentially it looked like this.
Pullups 10 reps, Feet up body rows (FUBR) 10 reps - HSPU 10 reps , dips 10 reps >>>>Pullups 9 reps, FUBR 9 reps - HSPU 9 reps, Dips 9 reps etc etc.........all the way down to 1 rep of each of the four movements.
To finish the workout I completed 50 reps (25 L & R) of 1 legged seated PJ band resisted jumps as fast as i could get them done. I decided on one black band- 100lb of resistence on the power jumper. This was tough. I have really taken to this movement. Here is a clip of the last 5 reps L & R
I hope to get some more consistent training in whilst out here however I am only back for a week.
Today we did a hot fire drill in 42 degree heat in our large steel fire mock up in full turnout gear and wearing BA, man it was hot!!....I lost some serious fluid.
Training
I Did half hour of yoga this morning- got a great cue from Jon Hinds yesterday form his blog- try to get an extra inch out of all your pose cues- this helped a heap as it keeps you focusing on lengthening and expanding.
I didnt really feel up to doing much after this mornings drill however I decided to give the bar-barian challenge a crack and was not expecting great things.... I was not disappointed :)
Got it done in 7 mins 30 secs (20 secs slower than my last attempt)
Muscle ups 5 (assisted 20kg essentially a 90kg MU)
Dips 45 (28+10+7)
Pullups (8+4+4+4+3+2) bombed on these badly.
Push ups 55 (38+17)
Muscle ups 5 (had to assist 30kg here as I was spent- these were horrible walkover jobs but got all 5 straight.)
Rode the bike home and stopped briefly at the play ground where I did 4 sets of 5 L& R power jumper pistol jumps.
I put a black band (100lb resistence at the top) on completed a 1 leg squat to a 18" platform (half a pistol) then exploded up. This is a cool band loaded 1 legged plyo movement. I got the idea form local Darwin lad Matt White (our resident gymnastic coach) who recently snapped his ankle doing some Parkour moves and who obviously has been doing all his lower body training 1 Legged. I really like this one a lot.
Eating lots again out here. I have not been eating as regularly as i would like whilst at home as i get side tracked/interupted too frequently and its usually way too hot so normally I am full of fluid trying to stay hydrated.
Looking like the Aussie CNT may be back on again mid year however it looks to be in Darwin not on the Gold Coast as originally planned. Will keep you all posted on developments.
Training has been put on the Backburner a little in recent weeks. I have been moving house and training a local lad Jay to take over the MBG here in Darwin. He is the perfect man for the job and has already gained the confidence of the clients which is reassuring, the perfect man to take over MBG Darwin.
Here is a couple of sessions I have wedged in over the past two weeks.
Monday 6/2
100 Hollow rock partner pushing feet (sets of 15 then last set was of 20)
10 reps >> 1 rep of each of the following
HSPU & Feet to bar leg raises.
Dip and pullup ladders- 1 pull up /3 dips >>>> 4 Pullup/ 12 dips x 4 ladders (120 dips and 40 pullups total)
Thursday 9/2
30/300/300
300m power wheel U GO I GO Jay and I got htis done in 8 mins 15 secs which I was happy with.
We then had 22 mins to get the 3000 skips done.
I got to 2400, my shoulders were cooked. I had not done a true endurance workout in months and it showed.
Jay got 3000 right on the buzzer which was a huge effort.
Friday 10/1
Deck of cards Bodyweight style
Hearts- down dog pushups (feet on 24" box)
Diamonds- Broad jumps
Clubs- 1 leg pistol jumps L & R (sat onto a 20 inch box then exploded up)
Spades- JGXT punch rows L & R
awesome workout.
Sat/ Sun- Cleaning our house we are rented most of the days , nasty job.
Did the Boomerang upper body challenge late Sunday with some things surprising and other were not :)
45 on 60 off of the following.
HSPU 17 (16+1) >>> JGXT MU 17 (15+2) >> Dips 32 (30+2) >> Pullups (concentric only 16 singles) >> Push ups 42 (38+4) >> Chin ups (concentric only 15 singles) >> Parallette dips 40 (40 straight) >> Feet up JGXT rows 15 (15 straight) >> close grip push ups 25 (straight) >> L-sit hold max 30 secs >>> Pullup L-seat hold max 23 secs
Happy with HSPU,Dips and Parallette dips. My numbers here was as good as they have ever been. Bombed on pretty much everything else which I had anticipated due to a big day prior.
Will update what has been going on lately here in Darwin in the next few days. I hope to get some more vids done also. Until then here is my progress towards my goal of walking down a set of stairs.
Despina and I just moved house over the past weekend and moved into a place with a good friend until we move to Brisbane some time mid year. We thought it would be better to get the big move out of the road now whilst we had both sets of hands available, as I am sure this will change with the little one on deck.
Training over thepast week went something like this.
Tuesday 31/1
Geased the groove throughout the day as I didnt get any run of time to do a full workout.
Did this 10 x throughout the day
6 Ring pullups
25 dips
JGXT Foot up lunge 20 L & R (10 jumps and 10 reg reps)
Wednesday 1/2
MBG WOD with a twist.- -15/15 for 5 mins of the following (10 sets of each)
Hamstring curls- 15 each set
Power wheel crawl (2x20m 8x15m each set)
JGXT MU (5 x 7, 5 x 5)
Tiger Push ups (6x6 reps 4 x 5)
Chin ups (3 reps per set)
Thursday 2/2
Trained with my boy Jay today doing the 30/300/3000 --Wow was I sore after this.
We got the 300m done in 8.15 which was smoking but I fell down on the skips. I got to 2350 in the remaining 20 mins or so. Jay got to 3000 which was a huge effort.
Friday 3/2
I did a jumping drill with a couple of athletes today. I had not planned on doing anything as I moved house but got roped in, it turned out a good workout.
100m Broad jumping with a green Power jumper on. After each BJ we did a maximal vertical jump.
We then moved onto 1 step jumps to the basketball rim L & R x 20 Jumps.
Finished with 1 step 2 footed jumps onto the foam block working our way up to a 50 inch box. We could have gone higher but we are going to try and increase this height 2 inches each week.
Great workout in the end
Here is a clip of our last Saturday's bootcamp workout- crazy with 28 in the class.
AM- Rode the bike to work 8km 2 rounds of JGXT hamstring curl/hold- 7 reps >>1 rep (hold supine bridge in between) Did my shoulder prehab stuff then messed around with 1 arm HS hold against the wall 15 Minutes of HS step downs off an aerobic step.
Lunch- Did a little workout of pull ups (concentric only- explosive style) & HSPU. 4 sets of 6 reps of each with my 5kg Hypervest on.
PM
I still felt good so I decided to do the Bar-barian test out again. Instead of Jump MUs I decided to do the MUs with 20kg of assistence (so essentialy a 90kg MU) It looked as follows
Muscle ups 5 reps (5 -assisted 20kg) Dips x45 (30,15) Pullups x 25 (10,5,5,5) Push ups x55 (40,15) Muscle ups x 5 (asisisted 20kg got all 5 however they were walkover style due to fatigue)
Got it done in 7 mins 14 which I was very happy with.
Swapping the jump muscle ups -in previous workouts - for assisted muscle ups in this workout made a huge difference in time and tricep fatgue. Doing 15 jump muscle ups with the dip at the top meant way more dips completed prior to actually doing the dips next in the sequence.
Still a little way off getting each movements reps done in one set and also getting it done in under 6 mins but its a big jump from my 9 mins 30 secs.
Rode the bike home into a howling head wind and 40 degree heat (absolutley shattered after today)
Friday the 20th of Jan
Today I just rode the bike into work
I was not going ot work out today but ended up doing the following as a late decision.
Then messed around with assisted muscle ups again- I have to get these Goddammit...... one day....surely!!!
Here is a clip of one of the sets with 20kg of assistence. I stand on a set of scales with the assitence band around my feet to ensure I am exact with the assistence I am getting.
Started this workout messing around with some handstand step downs. I originally had an aim of walking down set of stairs when I first started practising handstands and in recent times I have been sidetracked from this goal. So today I started this journey again.
Its far from stair walking but its a start
After 20 mins messing around with the handstand work I did a pimped up version of the upper body boomerang.- 40 secs of work, 60 seconds of rest
I added L-sit max holds, Pull up max hold and JGXT 90 degree pull ups.
Assisted Muscle ups (20 kg assist) 12 reps (down 2)
HSPU (head to yoga block today- reduced movement) -25 reps
Pull ups (20kg assist) 18 (up 1)
Dips 29 ( down 2)
Chin ups (assist20kg) 17 (same)
Push ups 45 (up 5)
Neutral chin ups (assist 20kg) 13 (down 1)
Parallette dips 40 (up 5)
Feet up rows >> 90 degree rows - 13 & 10 (same & down 3)
Close grip push up (feet on bench hands on a prallette to save wrists) 15
JGXT 90 deg feet up chins- 13
L-Sit max hold 35 secs
Pull up max hold 20 secs (arms were cooked)
Rollouts chest to floor (from knees) 20
Finished the workout trying to beat my max skipping double under record of 62. I hit 71 which I was happy with considering I was already spent.
Ended up a reasonable day of training after running around in the heat with my turnout gear on doing drills at work which sapped me.
Today I had an awesome full body workout which went like this.
Alternated the following Push up and Giants sets for 3 cycles wearing my 5kg hypervest.
A) Pushps- 4 reps at each PU type.
Plyo>> Pseudo planche>> superman>> typewriter (4 L & R>> low side to side 4 L& R >> Divebomer >> Hindu >> tiger >> Regular.
B) Body rows 5 reps at each with the JGXT
Feet up >> 1 arm punch rows >> side to side rows >> muscle ups >> 90 degree >> 60 degree
Here is an example of this giant set (minus the 60degree row)
After training upper body I alternated the following for lower body 3 rounds of each.
A) JGXT hamstring curls 8 reps down to 1 (holding supine brigge in between rep ranges long enough for a partner to do their reps)
B) JGXT Foot up lunges 7>>1 L & R. (Had front foot up on aerobic step also and held front leg parallel to floor in between rep ranges- very tough)
Finished the workout with 3 set sof 4 reps of assisted standing ab wheel rollouts- (20kg of assistence)
PM workout- Did assisted Muscle ups (36kg ofassistence) 20 secs on 20 secs off for 14 rounds. First 8 rounds I got 5 reps, next 3 round 4 reps, the final 4 round I did pullups to chest (virtually a MU without the transition) for 6 reps.
Finished with 15 mins of stretching and yoga after each workout and starting to feel good about training again.
Got back to work today for some relief from the hectic activities of the gym. Its been a good busy and the vibe in the gym has been awesome with some good athletes now starting to find there way in to train.
Today i was a little jaded from flying in to work so I just did a circuit of the following
A) Assisted Muscle ups 30kg of assistence (which makes it an 80kg muscle up) x 8 reps
B) Band resisted atomic push ups (power push up with 2 red bands & using the vallsides) 10 reps (video of last set below.)
C) JGXT foot up lunge jumps 10 reps L & R
Got through this 8 times in 20 mins. Not an earth shatteringpace but felt surprisingly good on the muscle ups..........2012 the year of the muscle up for sure!!
Looking forward to my school playground workouts this fortnight on my rides home from work. I have big plans for an outdoor playground MBG style this year.
The past week has been hectic with classes but I have found a good balance now. If for any reason I do not get a chance to train i just do small bits and pieces in each class.
Training
Tuesday 3rd of Jan- day off
Wednesday 4th of Jan
Did the upper body boomerang workout iwice through- once with a 5kg vest, the second time was with bodyweight and assisted all the chin & pullups with a PUR (2 red bands)
Both rounds were done at 45 secs work 60 secs rest.
Second round numbers without the vest on were similar to the first round with the vest (except for pulls) which was disappointing however I was pretty spent.
Finished the workout with 10 sets of 15 double unders with 15 secs rest between each.
Thursday 5th of Jan
Today I trained with Jay which was great as its good to have some comraderie whilst training the lower body.
Started the workout with 10 sets of 15 double unders "U GO I GO" style- good warm up for a jump workout.
1) 100m broad jumps (+ a vertical jump after every broad jump)- we completed four sets of 20m broad jumping with a green power jumper band on. We were geting each 20m done with 7 full jumps with a half jump as the 8th jump. This means each BJ was approx 8.5 feet which considering we had the band on and also doing a max vertical after each BJ was good going.
The fifth set of 20m we decided to do with just Bodyweight and got it done in 7 jumps which was pleasing.... over 9ft each BJ.
We finished with one round on both Left and right leg of a J-Rock style grouping.
Pistols (to 8" of mats) 10 >> step downs (from an 18" box) 10>> JGXT footu p lunges 12
Just moved from one exercise to the next without rest after fatigueing each movement.
Finished the workout messing around with some push ups- complexes and cadence style.
Here is one of the finishing sets.
Friday the 6th of Jan
Today was a mess around day.
AM- just did half hour of handstand work- started trying to walk down of varying heights of aerobic boxes....sort of getting there!! Did some walking, turning, L- seat to HS....nothing too serious.
PM- went back in and messed around with some agility ladder drills for half hour which was good fun.
I also decided to hit the heavy bag for half hour which felt really good. I have not hit the bag for a while now as I have a tendance to blow out either my shoulder or my hands so this was a good release.
I had planned on doing some more gymnastic style movements in this workout but decided instead (as i was feeling pretty good) to do two max sets of Pull ups and HSPU with 1 yellow BXT band
Pull ups -- set one 13 reps, sets two 13 reps.
HSPU (1 yellow BXT ) - set 1 22 reps, set 2 20 reps.
I was not displeased with these. I felt great in the pulls until rep 10 (my record is 14) and thought I had 15 in me for sure but hit a wall real quick and real hard haha.
The past week has been hectic with classes but I have found a good balance now. If for any reason I do not get a chance to train i just do small bits and pieces in each class.
Training
Tuesday 3rd of Jan- day off
Wednesday 4th of Jan
Did the upper body boomerang workout iwice through- once with a 5kg vest, the second time was with bodyweight and assisted all the chin & pullups with a PUR (2 red bands)
Both rounds were done at 45 secs work 60 secs rest.
Second round numbers without the vest on were similar to the first round with the vest (except for pulls) which was disappointing however I was pretty spent.
Finished the workout with 10 sets of 15 double unders with 15 secs rest between each.
Thursday 5th of Jan
Today I trained with Jay which was great as its good to have some comraderie whilst training the lower body.
Started the workout with 10 sets of 15 double unders "U GO I GO" style- good warm up for a jump workout.
1) 100m broad jumps (+ a vertical jump after every broad jump)- we completed four sets of 20m broad jumping with a green power jumper band on. We were geting each 20m done with 7 full jumps with a half jump as the 8th jump. This means each BJ was approx 8.5 feet which considering we had the band on and also doing a max vertical after each BJ was good going.
The fifth set of 20m we decided to do with just Bodyweight and got it done in 7 jumps which was pleasing.... over 9ft each BJ.
We finished with one round on both Left and right leg of a J-Rock style grouping.
Pistols (to 8" of mats) 10 >> step downs (from an 18" box) 10>> JGXT footu p lunges 12
Just moved from one exercise to the next without rest after fatigueing each movement.
Finished the workout messing around with some push ups- complexes and cadence style.
Here is one of the finishing sets.
Friday the 6th of Jan
Today was a mess around day.
AM- just did half hour of handstand work- started trying to walk down of varying heights of aerobic boxes....sort of getting there!! Did some walking, turning, L- seat to HS....nothing too serious.
PM- went back in and messed around with some agility ladder drills for half hour which was good fun.
I also decided to hit the heavy bag for half hour which felt really good. I have not hit the bag for a while now as I have a tendance to blow out either my shoulder or my hands so this was a good release.
I had planned on doing some more gymnastic style movements in this workout but decided instead (as i was feeling pretty good) to do two max sets of Pull ups and HSPU with 1 yellow BXT band
Pull ups -- set one 13 reps, sets two 13 reps.
HSPU (1 yellow BXT ) - set 1 22 reps, set 2 20 reps.
I was not displeased with these. I felt great in the pulls until rep 10 (my record is 14) and thought I had 15 in me for sure but hit a wall real quick and real hard haha.
