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.
