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Friday

Today I decided to try the 45 work 45 rest - 7 exercises, 180 rep challenge for the lower body.

This workout was one Jon Hinds added in to compliment the 180 upper body challenge I threw in the mix a few weeks earlier.

This is a killer. 45 seconds of the following exercises for as many reps as possible followed by 45 seconds rest. I have listed my reps next to each movement

30" Box jumps- 20 reps

40kg kb swings- 35

24" lateral box jumps- 14 L & R (14 total)

2 x 40kg kb deadlifts- 23 reps

1 leg step down/squat 24" box- 45 sec L & R no rest- 18 l & r (18 total)

JJXT Hamstring curls (had to use slides today as left XT at home)-30 reps

50kg suitcase squat/deadlift on 12" blocks toouching floor each rep- 20

Total- 160 reps (still a way of 180 reps although I am pretty sure the US guys counted their 1 legged step down / squat  L & R as two seperate exercises which would make sense as it is two seperate 45 sec sets, this then would take my total to 176 which is closing in on the 180 requirement).

I fininished today's workout with a 45 work 45 rest core set which went as follows.

Hanging leg raises (feet to hands- dead stop each rep) 14

Powerwheel walk (used my floor slides)- 30 m

Rollouts- started these as assisted full rollouts however once I reached 8 reps I started to fail and dropped to my knees and continued with 12 chest to floor rollouts- I was hurting bad by now.

4kg med ball wall throws alt L & R sides- 15 L&R

Short but very Tough workout

Saturday

Today I messed around alternating speed Pullups with speed HSPU on blocks.

HSPU on 10" block (head to floor) 1 rep as fast as possible

Pullups- 3 explosive reps as fast as possible (dead hang between each rep)

Alternated the above for about 10 sets and still felt good when done so i finished with another 180 rep upper body challenge however this time instead of going to failure each set i used the same 45 work 45 rest format as yesterday to see if i could beat my previous best of 140 reps. (BTW- kip ups have been added to the challenge so if you add the 25 kips completed here my old best would have been 165 reps)

HSPU -13

Kips- 25

Dips- 29

Pullups- 12

Push ups -44

Chin up -12

Paralette dips -35

JJXT mu- 15 reps

Total- 185 reps (definitly get a few more reps out using the 45 second method)

Finished with 2 x 40 sec L-Seat hold. Have not done these in a while so i was happy I got 40 secs out.

 Finished both day with hot/cold contrast showers 

I have been doing the beginners EY sequence before bed of late also as I am starting to get a few niggles 

Foggy

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Wednesday

Today was the metabolic conditioning day of the program which called for the following

Clean & Push press 100 reps 10x10 AFAP.

Finish with 10 minutes of Hindu push ups & Kips AMRAP

The clean & press went well for me today. It was the first time I have tried the 100 reps with the 2 28kg bells.

I got the 100 reps done in 10 mins 50 secs which I was happy with. I have done the 2 x24 kg 100 reps (10 sets of 10 reps) in 9 mins 30 seconds and I expected to be at least a couple of minutes off this with the 28's so I was happy with the time

I must confess I did not get the 10 sets of 10 reps. I got to 70 reps in 10 rep slots then the remaining reps were done as 3 sets of 7 and a set of 6. Was still happy with the time though.

I felt average doing the 10 minutes of Hindus & Kips as I was spent from the previous drill. I still got 100reps  of each out however. I made sure the hindus were done low and slow getting a full upward dog at the top of the movement.

Wednesday

Today I gave the hard stuff a miss and just messed around with getting my handstand turns down.

I probably did 50 or so repeats and now feel confident enough with them. I guess I was hitting 8 outof 10 turns without falling out of them mid turn.

I recored one of the last ones here. I was in a hurry and only decided last minute to video it so I didnt set it up very well. Please excuse the poor viewing.

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Monday 

The MBG  has been busy programming a cycle of training that will soon be implemented and rotate over 8 weeks.The carfeully programmed workouts will be repeated weekly in order to gain maximum progression within each workout. Lets face most of us do not build on or even repeat our workouts often enough to know if we are regularly improving. 

All great athletes or anybody exceptionally skilled at anything only arrived there by constantly repeating that skill or variations of it until they become efficient at it. Our training is no different, so why dont we do it??

Now I have been training hard for over 20 years and have tried every training system and regime known to man however I have never been this excited to set my goals and get stuck into it. 

Today was day 1 of my 8 week cycle that will be similar to the upcoming workouts listed.  I believe both Chicago and Darwin MBG will be experimenting with these workouts before it is fed to the masses online. Very exciting.

There has been a lot of thought and effort go into this program to cover all bases of training however at the end of the day it all comes down to how badly you want to improve.....and desire my friends you can not buy. So lets get cracking.

Day 1 was meant to be a Power day however I had done a heavy power workout on Saturday before I had decided to start this cycle  so I decided on the Strength day to get things started.

Warmed up with a lifeline chest expander for the shoulders and then completed some mobility drills before doing the following.

Alternated  for 6 sets of 4 reps cluster style (1 rep, rest 5 secs 1 rep rest 5 sec etc for 4 reps )

Concentric only chins + 50lb strapped to waist. (I only did concentric due to the amount of chins lately tearing up my rotators especially onthe eccentric phase.  I like what I got of of today without any wear and tear and there is still heaps of other BW chin work so I will leave these in for the 8 weeks)

HSPU on  blocks.

Video of this posted below.

I then completed a version of the 180 rep challenge.

HSPU- 10 (was fried after the Block HSPU) - rest 30 secs
Kips- 25 rest - rest 30 secs
Dips 25 rest -45 sec
Pullups- 10 (slight knee action on last reps)- rest 60 secs
Push ups- 50 - rest -45 secs
Chin ups- 11- rest -30 secs
Paralette dips 30- rest -30 secs
JJXT MU- 15 reps


176 reps total- closer to 180 reps now although I happen to add an extra exercise in so realistically it should be a 200 rep challenge now ha : )

I then completed some floor slide hand walking for 20m (10m fwd & bwd) as fast as possible with 45 secs rest in between. I stopped as soon as I felt things slowing drastically which was at the 7 set stage (140m). I would much prefer my powerwheel here but its too awkward to travel with. I will time these sets next week so I have something to aim at each set, it totally slipped my mind unit I was nearly done.

Love this workout. I will certainly be looking forward to this one next week.

Finished up with EY beginners sequence and a hot / cold contrast shower.

Tuesday

Today was a lower body day.

Started with a good 15 minute warm up as both my calves are  still playing up.

I did vertical jumps instead of broad jumps here as for some reason they were much easier on my calf.

2 sets of 5 jumps- 2 green bands on a lifeline power jumper (30 secs rest in bewteen each set)
2 sets of 5 reps 1 green band (same rest as above)
2 sets of 5 jumps with bodyweight (these were rebound jumps and I was hitting a 10 ft beam with each jump which I was happy with. Usually I would stop and reset for each rep )

Then alternated 5 sets of 5 reps

Pistols to a 6" step
Glute ham developers (feet anchored) gertting more depth out of these now.

I was programmed to finish with 30 sec work / 30 secs rest for 20 mins with the extra heavy jump rope however at the 6 mins mark my calf started to tighten up so I stopped before it let go again. It was feeling exactly the same as it did prior to letting go last time.

I was still feeling good at this stage so did not want to finish on a bad note so I did the following with one green band on the power jumper after rolling my calf on a golf ball for 5 mins.
20 Squats (to a 12"step)
20 short step lunges (10 L&R)
20 Short step lunge jumps (10 L&R)
20 squat jumps (12" step)
20 squats (to 12" step)
 I got this done in 3 mins exactly.Man talk about a blow torch to the legs. Calf was good through this. I am still trying to figure out why some jumping tightens my calf up and some doesnt....ah well I will take what I can get.

Finished with Eischens Yoga Beginners sequence then hot/cold contrast showers

Another Great workout

Foggy

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Today I decided to do a version of the 75 Reps as fast as possible Double snatch / Kip up drill.

I would normally get this  done with 2 x 24kg kb alternating 10-15 snatches and kips each set. My best time to date with the 24,s is 13 mins. 

 I decided today however on the 28kg bells for snatches coupled with kips held momentarilly at the top of each rep (even though in the video below it does not look like it, I briefly stopped the momentum of the kip at the top) to increase the difficulty by reducing the swing of each kip.

2 x 28kg kb 6 reps

Kips (nuetral grip to protect my shoulders) 6 reps

I did 15 sets of each and rested approx 30 secs after each couplet, this was very tough going. Below is a clip of the last set. I am guessing it took me approx 20 mins. I purposly went slower to increase the power output.

I rested 2-3 mins then did push press for 75 reps as fast as possible with the 2 x 28 kg kb's. I surprised myself here and got 32 reps on the first set with only a slight leg drive. I then completed 3 sets of 10 with only a handful of breaths in between each set with the last set being 13 reps. The last set smashed me. I will definitely time the push press next time so I have a time goal as I flew through it today. I didnt think I would fare so well after being fatigued after the snatch drill.

Snatch / kips

I had my normal hot / cold contrast shower after I trained.

When I got home i decided i would do another small workout and will have tomorrow (Sunday) off training.

I did 75 reps of each of the following AFAP, completing all of one before moving onto the next.

Plyo Push ups (1 set of 15 and 6 sets of 10)

JJXT MU (same as above)

2 Green band Power Jumper hindu squats (up onto toes- as best as my calf would let me)

Totally shattered now. Its good to be able to train properly again as it gets difficult when I am home (Darwin) and in the gym all day. It was a big week at the gym with 18 extra hours of testing for the 60 day challengers then an extra 9 hours programming their workouts plus taking a large portion of the classes.

Sleep now

Foggy 

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Friday the 17th of June

I did not get any extended breaks to train as i would have liked today so it went as follows.

am- before work I went through the Eischens Yoga beginners sequence

Lunchtime- 

Whilst the others were having lunch I did a quick mobility warm up and some extra mobility work on the gymnastic rings. I am finding new angles and stretches all the time with the rings as I change the height and width of the handles, I think I may just do a whole workout messing around on these next week.

After the mobilty work I did the 180 rep challenge twice through, once with just bodyweight the other I assisted the HSPU, Pullups and Chinups with Lifeline bands and stepped off the box for the JJXT rows.

BW- HSPU 14>> Dips 25>> Pullups 10>> Push ups 44>> Chin ups 10>> Paralette Dips 30>> JJXT feet up rows (on 24" box) 12...... Total@145  No records broken here thats for sure.

5 minslater I did it again however the fatigue from the previous set was still there.

HSPU (1 green band assis.) 15>>dips 20>>Pullups (1 green band) 15>>push ups 40>>Pullups (1 green band) 14>> Prllt dips 26>> JJXT Rows 15 (feet down).

Total= 145 again.

Once I got home from work I decided to alternate some push  / pull  movememts for 4 sets each.

JJXT 90deg MU - 10 reps

1 arm HS holds 5 secs L& R x2 (video of late set below) not technically very good however I was spent by then.

Foggy

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Tuesday

Did not train today- Just did the EY beginners sequence twice back to back and it cleared my head.

WEDNESDAY

I took a group of young cricketers through the EY warriors sequence this morning which they loved however upon showing them some mobility drills for the ankles I ended up popping my left calf muscle...I felt it pop then the stabbing pain, exactly the same thing that I did on the right calf last friday, I cant believe it, I am filty dirty that its happened as I cant do any jumping at all. I seem to be able to get away with some static stuff which will have to do for now, pissed!!!!

Today I just did upper body for obvious reasons.

Still did some yoga to warm up and added some JJXT stretches, circles, swings etc which is an awesome way to limber up.

I alternated the following movements for 10 minutes getting as many reps of each as I could in that time.

Handstand Push ups

Pullups

I ended up with 48 reps of each.

I got through most of the time alternating sets of 5 reps each then dropped down to 4 reps in the last 2 minutes. Felt a little flat to start  however I got into things quickly enough.

I finished by following the same format with dips and 90 deg JJXT rows both with a 10kg vest on.

I ended up getting 100 reps of each which I was happy with after the fatigue from previous drill

THURSDAY

Flew back out to work today and once again 6 hours in a plane destroyed my mojo.

I warmed up thoroughly with the warrior sequence for 30 secs of each pose and some mobility drills, then made a decision on what I felt like doing and since I had done no lower body stuff since last friday I opted for a lower body version of J-Rock.

J-Rock works by starting designating a target rep then proceeding with the hardest version of a movement you can do and continually ramping down to easier versions as you fatigue until you hit your target reps.

I ended up picking a target of 48 reps per leg- 8 reps at 6 versions and looked like this.

Pistols to a 6"step>>pistols to a 12" box>> step downs form a 18"box(only heel touches the ground)>>bulgarian split squat jumps (only went up onto toes due to both calf issues)>>Bulgarian split squats>>short step russian lunges.

I completed all reps on one leg before having a breather then doing the other leg. On the second round I bumped this up to 10 reps at each movement (60 total reps each leg)- talk about blow torch to the thights!!

Calves felt tight and started to grab a little on the BSS stuff but I toned the movement down a little to suit.

I then finished the workout with a muscle-up lead up drill which looks a little like Front lever pulls with a knee tuck. I alternated these with 60 secs worth of Handstands walking back up the wall with hands to within 6" from the wall. 4 sets of each and I was done

All in all not too bad considering I really did not feel like doing much today.

Foggy

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Sunday 12th of June

Today was more of a mess around day as I was feeling a little Jaded. I  just completed 4 sets of 30 secs handstands with the 10kg vest on. This actually felt really stable with the extra weight down low.

Finished off with 140m on the powerwheel with the 10kg vest on. I did this U GO I GO style with Wifey. She would do 20m then as soon as she reached the 20m mark I would complete 20m etc, we knocked it on the head after 140m.

Monday 13th Of June

Queens birthday today. We only had one class on at the gym and it was choccas. We had 27 people turn up today which was great but it was dicey at times with 27 kettlebells swinging around.

The morning was beautiful

Today I just retested the MBG Silverback challenge with the view to beating my old time of 7 mins 30 secs.

The test is as follows

2x36kg KB clean and Push press x 10 reps

45 dips

25 Pull ups

55 push ups

2 x 32kg KB clean and press x 10 reps

I got in done in 7.15 which was pleasing but man the last lot of C&P must have taken me 90 secs  as I had to do it in 3 sets as my triceps were fried big time. 

Training done and dusted in 10 mins including warm up... talk about efficient. I am really enjoying the short sharp workouts of late.

Foggy

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Friday 10th of June

I  had big plans for my jumping workout today. I was aiming for an extra 2 inches on my jumps to the basketball rim (goal was to be hitting the base of my palm on the rim) however during the skipping warm up something in my calf let go. I felt it pop and then what  felt  like an almighty cramp that would not release.

Needless to say that was the end of the workout!!

Luckily its not as bad as I first thought, I have been constantly rolling / massaging and getting the anti- inflam gel on it. Its still quite tight ( I am writing this on a Sunday) however I feel more mobile by the day, I will start doing some light stretching tomorrow.

Saturday 10th of June

Today I decided to do the 180 rep challenge again except this time I did it 3 times through- once with a 10kg vest on, rested 5 minutes then completed it agin with just my bodyweight, rested 5 minutes then used some assistence with lifeline bands on the movements that required it.

It looked as follows

10kg vest Bodyweight Assisted

HSPU 7 10 14 ( bxt 1 red band)

rest 30 secs

Dips 19 16 14 (BW)

rest 45 secs

Pullups 9 11 13 (PUR 2red bands)

 Rest 60 secs

Push ups 34 35 36 (BW)

Rest 45 secs

Chin ups 8 10 10

30 secs

 12"Paralette dips 21 26 20

30 secs

JJJXT(feet on 24" box)9 9 15 (Feet on floor)

Totals 107 117 122

Great workout- well below PR reps with my bodyweight however the fatigue after the vest set had set in for the remaining two cycles.

Foggy

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Thursday the 9th of June

Today I had to wedge in a quick session in between taking the lunch class and a well needed massage.

I  started out with a full body mobilty warm up then proceeded to alternate the following movements for 10 sets of each with as much rest as required in between as I have been careful to keep my technique correct on these two after having certain weaknesses pointed out.

A) Handstand walks 10m (100m in total)

B) Muscle up pulls with the a knee tuck- 8 reps -this is alead up drill to muscle ups. There is a good video of the MBG Chicago boys doing this yesterday on Jon Hind's blog. I will shoot some footage of mine in coming days needless to say the Bar-Tendaz have nothing to worry about just yet.

After this I was still feeling pretty good so I decided on alternating the following on the minute drill (start a new set on the minute mark every minute for a designated time) for a total of 20 minutes.

A) 10kg vest pullups- 4 reps (made my reps clean and crisp, left 1-2 reps in the tank each set)

B) 10kg vest HSPU (Head to floor)- 4 reps (reps were not so clean towards the end :)

Got through 5 sets of each before things started to slow a little so I ditched the vest and did BW pullups for 6 reps and 4 reps of Box HSPU for the final 5 sets of each. 20 sets in total.

Here is a video of the final 4 rep set of Box HSPU

Was a good simple but very tough workout, I sure needed the massage after this.

Foggy

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Today I  did 2 workouts back to back.

My warm up as usual included some Eischens Yoga poses mixed with some mobility work and some band assistence work for the shoulder complex. I am careful to warm up properly these days as injuries never seem too far away.

My set workout of the day was my version of the MBG Crazy Monkey workout. It went like this

100 Hindu squats (with Power jumper- 2 red bands)

100 JJXT Muscle ups

100 Divebomber push ups

100 24kg kb snatch

This was to be done as quickly as possible with the only condition that you must finish all reps of one movement before moving to the next.

I finished in 30 minutes exactly- however I had to tweak the condition a little as once I got to 50 reps of MU I started on my dive bombers push ups to break up the fatigue I was getting in the MU.

After I completed the above I had Rick our new trainer taking one of the evening classes for me. He did a great job, so much so I was not required so I did the deck of card workout with the class as the atmosphere was awesome.

Good day of training, feeling very weary now.

Foggy

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