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Training Monday 30/5

Got up and did my EY beginners sequence this morning, its an awesome start to the day, I always feel totally refreshed when I do it on chilly mornings.

I did the sequence again before my afternoon workout whilst also adding in some mobility work for my hips and shoulders.

Workout was nothing special today. I have not done much HS walking of late so after warming up thoroughly I did 5 sets of 10m walks and 2 sets of 15m (80m total). I rested as required in between each set.

I  concentrated on pushing hard into the ground each step whilst trying to stay as long as possible, keeping my glutes and core engaged.

Here is the last effort today.

http://www.youtube.com/watch?v=NFKQy7GuCY4&feature=youtube_gdata_player

After the walking I completed 10 rounds of a circuit consisting of the following.

Pullups 10-1 (10,9,8,7......1)

Dips 10 reps

Bugarian split squat jumps 10  L & R

Total- Pullups 55 / dips 100 / BSS jumps- 100 L & R

Tried to limit my rest as much as possible. Simple and effective

I finished with 24kg snatches 10-1 L & R with a s little rest as possible. 

This was a great Little workout, I love getting outside to train it really gets me enthused. (all was done outside except for the HS walks which were done on the polish concrete in the engine bays to protect my hands) 

When I got home I decided to do another quick little workout alternating pushing & pulling upper body 20>>18>>16>>14......2

A) JJXT Rows
B) Push ups (feet up on a chair)
 Took 10 minutes to do and felt a great way to finish the day.

Foggy

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29/5 Training

I was going to take today off however decided instead to mess around with some handstands and do a little skipping to burn a few calories-- I have been eating up a storm out here in the cold weather.

I warmed up as per usual with the EY beginners sequence then did some shoulder opener with the Lifeline chest expander bands.
I then Skipped with the extra heavy rope 30 sec on 30 secs off for 20 minutes which was enough to get a sweat up. I made sure I reached 85 turns each 30 secs which is much tougher with the extra heavy rope.

Then just proceeded to do handstands for 10 sets of between 20-30 secs. I didnt count the set if I came down before 20 secs.

Here is one of my efforts on the handstand. Still have the banana curve thing going on, but I am hoping to rectify this as my shoulder flexibility improves.

http://www.youtube.com/watch?v=1glLu_aamZM&feature=youtube_gdata_player

 I have not been so good with my diet out here. Its always healthy and plant based however I eat way too much out here...it must be the cold. This is not a good thing as I would like to get my bodyweight down a little so I  can improve my bodyweight skills.

It has been looking something like this.

6.30am- Fruit &  Nut bar plus 2 pieces of fruit ( it changes daily depending whats available out here)

8.30- Protein green smoothie (spianch leaves, perfect greens mix, 2 bananas, half a bag of frozen mixed berries, cocoa nibs, mix of rice/pea & hemp protein powder.)

10.30 - Peanut Tofu wrap- with rocket, green ,red & yellow capsicum, onion

12.30- Vegetable pilat - Chick peas, sweet potato, lentils, brown rice mixed in with a leafy salad mix. 2.30- before train fruit & nut bar and a piece of fruit.

5.00pm PWO- Protein smoothie same as the morning

7.30 Dinner- veggie pattie with broccoli, cauliflower, asparagus and spinach leaves.

Have been having another fruit and nut bar before bed ......ah who am I kidding... throw another  1-2 in the mix consumed throughout the day..... I think I am becoming addicted to them.
I have also been drinking two coffees each day. Its hard not to in the cold weather, -1 this morning. The restof the day I drink green tea and water.

Foggy

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Saturday 28/5

Today I just felt like fooling around with some technique for the upper body so I alternated a whole heap of variations of pushing and pulling movements with no particular rhyme or reason.

It ended up looking a little like this- I didnt count reps just stopped when things broke down in technique, I guess I would have done approx 5 or 6 sets of each before moving on to next pairing

A) Pull  ups -chest to bar- ended up assisting these with an Green Lifline R8 cable and tried to pull my stomach up to the bar and hold
B) Handstand holds- approx 30 secs each

A) Muscle up Eccentrics- jumped to top and slow as could down
B) Handstand descend to press- almost got the hang of these now- video below

http://www.youtube.com/watch?v=8XYpJ0R78zc&feature=youtube_gdata_player

A) Handstand push ups on blocks
B) Front level holds- alternated between advanced tuck and straddle. 10-15 secs

A) Dips with 48kg - video below
B) L- seat chin ups
http://www.youtube.com/watch?v=xW1HGTI8DA4&feature=youtube_gdata_player

I fininshed with the workout with 100 double unders using the lifeline heavy rope (not extra heavy) and got them done in 2.15 secs. Reps completed until I hit my feet went - 30/25/15/15/10/5. Had a hot/cold contrast shower for 5 cycles of 60 sec hot 30 secs cold. I miss these as I think they make a big difference in my recovery. The cold water is super cold out here in the desert at the moment (for a Darwin boy anyway) which contrasts nicely after the piping hot water blast.

Good session

Foggy

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Fridays - 27/5

Training today went well , I got in  a couple of small workouts which allowed me to focus in smaller blocks.

I started the day with the EY beginners sequence at home, it was 2 degrees Celsius this morning so I needed to warm the joints up.

Through out the day- every couple of hours-  I grabbed the floor slides (dident bring my power wheel down, spewn) and did handwalks 5m followed by  5 push ups for a total of 35m  & 35 Push ups. Over the day this added up to 175m and 175 push ups. A good way to get your volume up without frying yourself.

After lunch I did a version of the 10-1 Double snatch / Hanging leg raise workout posted in this months MBG workouts. I wanted to keep my numbers up with the 2x24 kg bells
so I played with the reps and did the following version.
10 sets of 8 reps alternating A & B
A) Double Snatch
B) Hanging leg raises- touched toes to bar
I got it done in around 13 minutes which felt comfortable without overdoing it. I wanted to keep the snatch technique  clean and explosive whilst still keeping my work rate up. I have a tendancy to focus too much on the challenge of  finishing in record time and my snatch technique goes to rubbish and usually end up tweaking my back. I finshed the workout alternating the following for 3 sets of 5 reps

A) Glute ham raises- feet under a step (almost getting all the way down without assistance) B) Assisted rollouts- 1 green lifeline band assisted full rollouts

Third workout of the day was just something simple for 5 rounds to finish the day off at home.

A) Handstand hold- chest to wall, hands only a couple of inches from wall- 45 secs
B) Jumping chin up- Only slight jump, held the top for a 2 cont then slow down 8 reps
C) Split squat jumps- 10 reps L & R
Did all three exercises without rest then got my wind slightly for the handstands and then continued. It was by no means break neck speed, however I enjoyed it.

Good day all round.

Foggy

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Its been an ordinary week training so far, I have had a flu playing with me at present so I had Sunday, Monday and Tuesday off which i probably needed anyway.

The weather in Darwin has been sensational this past week and it has been a pleasure to get outside. We have to take it whilst we can in the tropics as we only get maybe 3 months per year of perfect weather.

Wednesday 25/5
Helped PJ with the Yoga class at 5pm so I was nice and warm to take the class at 6pm

I ended up training with the class at 6pm tonight after Despina offered to take it. I was hoping the atmosphere would pick me up as they have been smashing the workouts given to them  lately.

It worked. We did a drill of 10 rep clean & presses alternated with 10 chinups/kips for 10 sets.

I picked the 2 x32kg kb and ended up doing 10 x 8 reps for both as I wanted more of a strength feel to it. On the clean and press I was getting 6 strict press reps with two push press each set.

With the chins the first 3-4 sets I was getting 6 chins with 2 kips and the remaining sets was 4 strict chins with the rest kips. The reason I dropped so quickly on the chins was that I was only resting 30 seconds max after any one set which had me blowing big time and not enough for full recovery. I got the drill done in just over 20 minutes.

Tough one to blow the cobwebs out.

Wednesday 26/5

Headed back off out to work today, it was 10 deg when I got here...beautiful.

I started slow during my workout today after sitting in a plane for 6 hours I was less than enthused.

Warmed up with EY beginners sequence

Did 5x5 reps alternating
A) Wall pressups on Blocks
B) Pullups holding each rep at top for 3 seconds.

Then I did 5 x5 A) Weighted dips 36 kg kb
B) JJXT muscle ups- as slow as I could go whilst still getting each rep

I did a version of J-Rock for the lower body. I did it unilaterally alternating left and right for two sets. I wanted to reach 30 total reps each leg starting with the hardest movement and regressing to an easier version once the technique broke down.

pistols to 6"step 10 reps>> pistols to 12" step 6reps>> step downs 7 reps(lightly touching heel to ground each rep)>>Bulgarian split squat jumps 6 reps.

I still felt good so I decided to wrap things up with a favourite finisher of mine.
Skipping  / burpee (down the rungs starting from 12 reps)
 70 alternate leg skips AFAP then 12 burpees, 70 skips 10 burpees, 70 skips 8 burpees etc down to 2.
Then did some backdomes whilst cooling down. Ended up being an awesome workout.

Here is a video of PJ two days ago doing weighted backdomes with 2x32kg kb with ease.
Nice form. I am a long way off having a backdome this nice as my shoulder flexibility is still not where it should be.

http://youtu.be/Pu2OS2qeHt0

Foggy

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I did not get a chance to train Wednesday & Thursday however the two days off actually did me the world of good.

Friday 20/5

I only had a small gap in the morning to train so I decided to do the 100 rep Clean and Press drill with the two 24kg bells.

I did this in 10 sets of 10 reps only resting as much as i needed as I was trying to crack my previous best time of 9 mins 30secs.

I didnt quite get there completing it in 9 mins 38 secs. This wrecked me for a good half hour afterwards as the C & P drill always does. Still happy with this time as I was not feeling super spritely.

On Friday afternoons we hold a freestyle class for all our members. Today we went through skipping drills and it was great to see quite a few of the lads go from no double unders before the session to completing 30 or so in one go. Awesome progression.

Saturday 21/5

Today I did two little workouts with Paulie R.

In the morning I did the 16o bodyweight rep challenge. I only totalled 127 reps today, I was still feeling a full body fatigue from the C & P drill yesterday morning and all the double unders in the afternoon.

The numbers went like this

HSPU 12>> Dips 20>> Pullups 13>> pushups 43>>chin ups 9>> Tricep dips 30.

In the afternoon PR and I experimented with KB front squats on to a 12" box with a power jumnper on, then resting a minute taking the PJ off and completing 5 maximal jumps the basketball ring.

3 x 5 reps (2sets with 24,s and 1 set with the 28,s) I used two green bands on the power jumper also which adds around (I believe) 80-100lb at the top at full stretch. Tough going with these, but it was good fun as I have not boxed squatted in an age. It was good to use some accomodating resistance again in the form of bands in my squats. Revisited my power training westside style which I think I will do more of in coming days.

Hope you are all well training hard and eating clean healthy foods.

Foggy

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I have not posted for a week as  I have been crazy busy with the 60 day challengers.

We  have 18 participants this year and they are all keen as musted to improve themselves. We are nearly through all the initial fitness testing with most already diligently throwing themselves at their extra homework workouts.

Its been great to see that most are also encompassing the plant based nutrition and the prelude juice fast which is tough for the unitiated.

Training

13/5

My training has taken a back seat the past week. I did the gaunlet workout twice in the week with the first run getting through it in 16mins 15 secs with another of our trainers Daz Presley hot on my heals at 16.30. The second time through I got managed it in 16.55 but upped my kb weight and added 20 divebomber pushups to the mix so I was not displeased.

For those not sure of the gauntlet our version goes like this.

20 KB Clean ( 2 x 28kg 1st run ..2x32,s on second)

35 double unders

20 KB push press (same weight as cleans)

35 double unders

20 Feet on box JJXT rows

35 doubles

20 pistols L & R (to 6" step)

35 doubles

20 Kips

35 doubles

20 divebombers (on second run only)

35 doubles 

100m on power wheel (5 sets of 20m with 20-30 sec rest between)

SATURDAY

Had a big day taking classes and going through the 60 day challenge so I just did some handstand training with Daz.

We both have similar goals at present- walking on our hand and muscle ups.

Here he is taking hip slaps a step further and trying to limit the movement through the hips making it much more difficult

http://www.youtube.com/watch?v=1eBGzWvJ2f0&feature=youtube_gdata_player

SUNDAY - off

Monday- I did the gaunlet again and upped my weight to using the 2 x 32 kg kb and also added the divebombers in.

Tuesday- off ,was too tired to do anything meaningful.

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This past week has been a little light on for training due to taking a short trip to Bali.

I trained  twice in the past 5 days and it has been a good break as my shoulders were starting to jack up with all the handstand work.

Workout 1

5/ 10/20 workout- 4 rounds of each alternating pushing  and pulling movements

Pulling

5 chins

10 feet up JJXT rows

20  L & R alternating d/b rows- 2x 22kg 

Pushing

5 HSPU

10 dips

20 Push ups

lower body

3 rounds of the following

8 pistols  L&R alternating (16 total)

15 Short step  reverse lunges- alternating (30 total)

20 skaters L & R (40 total)

Good little leg burner

Workout 2

8 rounds of the following - good little workout

Wall  press ups 5 reps

chin ups 8

Rebound jumps to roof (10ft) 10 reps

Did  my normal EY beginners sequence warm up and skipped before each workout.

Hard to motivate sometimes whilst on holidays but with a skipping rope and a set of JJXT handles and you have an endless choice of good little workouts at your fingertips.

Foggy

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Training 4th of May

Today was another short n sweet  workout that I did outside here at the fire stationin Yulara.

I warmed up with some mobility work as well as 3 rounds of 10x burpees and 100 rope turns with the heavy rope.

Once warm I decided to tweak the 160 challange workout I have been doing of late, adding 2 sets of everything and keeping the rest constant at 40 seconds through the whole workout.

I also alternated a press with a pull instead of going straight from HSPU to dips which was too fatiguing on the triceps (which I understand was the whole point of it).

HSPU- 9 reps>>40 secs rest>> 5reps
Pullups 9>>40>>5
Dips (on forklift- shown in vid below)- 30 >>40>>18
Chin ups- 9>>40>>5
Push ups 35>>40>>20
Feet on block 90 deg JJXT rows- 18>>40>>10
Low bar tricep ext 9>>40>>6

Good little workout. I like the short sharp  workouts as I do not feel like I need extended recovery which allow (when permitted) to do 2 workouts per day.

Here is the first set of dips (30 reps) please excuse the poor camera work.

http://youtu.be/FcWOqbDkzF8

Foggy

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Monday 2nd of May

I got up and rode to work again this morning which I virtually sprinted the whole 8km, it left me flat all morning so i just did the beginners Eischens Yoga sequence mid morning and again in the afternoon.

I didnt get to train during the day as we had heaps on at work today ( oh man, not having time to train at works sucks haha)

Rode home after work and on the way just played on the school playground Parallel dip bars for 15 mins - good fun nothing serious - Dip walks, jumps, L-seat to tuck planche,

Tuesday 3rd of May

Could not for the life of me get out of bed in time to ride to work this morning, I needed the sleep which was cool.

Decided to get outside and train today, it was a beautiful day. I am thinking I should get as much of this nice cool weather in me before I get back to Darwin.

I did the following for training.

8 reverse grip chin ups

4 Full HSPU (on the besser block in the photo or shown in the clip below)

- http://www.youtube.com/watch?v=UXOqzL5sNAg&feature=youtube_gdata_player

70 metres 100kg backward sled drag.

4 Glute ham raises (hooked feet under fire hydrant- in photo below)

I went through this 8 times with as much recovery as required which was only really after the sled drags for 45 seconds or so.

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