Didnt get a chance to train today, sometimes work gets in the rode of the important things haha.
I did however ride to and from work 8km each way. The evening ride was into a 25kt headwind which was very tough going.
Friday 9th of September
Rode to work-8km
I also did 70 push ups, 70 x 90deg JGXT bodyrows, 50x full dips and 50x assisted chinups before work to get my volume up.
PM workout- quick one
Alternated
Assisted Muscle ups 5 x 5reps (only assisted with 40lb assistance today so its coming down slowly)
HS walking against the wall- 40 steps L & R (walking on the spot leaning against a wall)
Short and sweet. All the reps were clean so i stopped whilst everything still felt crisp.
I rode home and messed around at the school playground for 20 minutes alternating all sorts of pushing and pulling movements.
Saturday 10th of September
Rode to work and then did the full Eischens Yoga warrior sequence. Great start to the day.
PM- Put 3 bands on the power jumper and did 10 sets of 10 reps full squats to a 10" block U GO I GO style with a mate from work who just used his bodyweight. This regulated my rest periods and torched my legs
I then rode home and stopped at the local school play ground on the way and proceeded to do 5 sets of 7 reps of pistols L & R to a 6" step.
I finished by messing around with dip variations and levers.
Sunday 11th of September
Rode to and from work again.
AM workout - after riding into work I did assisted chin ups 4 x 10 (held each rep at top for 2 secs)- 16kg of assistance
I also did 4 sets freestyle pushups on the floor slides. Basically picked 4 or 5 push up variations and do 3 reps of each and keep rotating them until fatigued- good fun
PM workout-
Alternated the following for 4 sets of 4 each
Parallette HSPU
18KG assisted full Muscle ups
5 mins rest the alternated for 4 sets of 4
12' block wall pressups (these were tough)
21KG assisted muscle ups.
Feeling "ok" with the muscle ups however my pressing strength is definitely on the up.
Messed around with 10 mins of Handstand practice- walks, turns, holds etc.
Monday 11th of September
Did the Upper body Boomerang today except I made it 60 on 60 of instead of the usual 45. My numbers actually didnt improve that much which shows that after 45 secs I have reached a fatigued state.
HSPU- 16
Pullups (assisted 11kg)- 20 reps
Dips- 38
Chin ups (same assist)- 15
Push ups 58
Nuetral grip chins (ass)- 15
Parallette dips- 42
Feet up body rows JGXT- 14
That was it today- no riding as my legs were feeling very tired.
I finished the workout with backdomes, fromt warrior and supine bridges.
Tuesday September 12th
I took today off training and just messed around with the JGXT for an hour- skin the cat rotations, L- seat to tucked press postion, levers, rows. I also messed around with some joint mobility work on them to which I find realyy open up my shoulders.
Just had some fun on them.
Wednesday September 13th
I threw the power jumper on today with 3 red bands and did a 20 on 20 off full squat drill (to a 6" step). I just kept going to see how many rounds i could get out before my legs gave way. It ended up being 7 rounds. This is a tough one, my whole thigh was literally cramping forcing me to stop.. Damn!
2 x 4 reps pistols L & R with 1 red band on the PJ
3 x 15 reps L & R Russian lunge in the JGXT
6 X 10 reps Hamstring curls in the JGXT (held each rep for a second) Nasty.
I had not planned on doing upperbody however I finished with 3 sets of 10 reps JG Muscle ups and found a new way to do Handstand push ups in the JGXT
It actually puts you in a more technically correct position for the HSPU. Here is a small clip of it. I will do these again when I am fresh and get a better shot of them.
Thursday September 15th
Today I took the Upper body Boomerang workout one step further and made it 2 mins work with 60 seconds rest. I must say I much prefer this over the previous two versions - 45 & 60 secs work intervals.
Here is the outcome
HSPU (Head must touch floor)
Pullups (bw) 23
Dips- 48
Chin ups- 20
Push ups- 75
Neutral grip chins- 21
Parallette dips 80
JGXT Muscle ups 23 (my grip was toast by the time I got to these)
Ended up also doing the boxercise class straight after which I regret now as my lower back and shoulder are now giving me grief.
Friday the 16th of September
Grabbed the power jumper with two red bands and did 100m of broad jumps/vertical jumps. This was done by doing two BJ followed immediately by 2 vetical jumps etc until I had travelled 100m.
It took me approx 10-15 mins I would say as I forgot to time it. It was however very tough.
Finished with 3 x 15 JGXT Russian Lunges L & R
All of my workouts during the week were started with a full mobility warm up and finished with certain Yoga movements which I picked on the day depending on what I had trained.
Here is an awesome article written by Dan Johns a respected strength Coach in the US, it has some good insight into training. Well worth a read.
Did the EY beginners sequence to warm up today as my back was a little tight.
Proceeded to do 10 mins of drills for HS- hip slaps, walk stop walk , static holds etc
I then did as many reps alternating the following as possible in 10 mins.
A) 10" Block HSPU facing wall (cleaner HS technique, not so much arching)- 34 reps
B) L- seat chin ups - 34
Alternated these in reps of 3's for most the time then 2's toward the end.
Finshed with 4 sets alternating the following
A) Push up combos (just put 5 different type of push ups in a sequence and did 5 reps of each)
B)Assisted chin ups 15 reps (thru in some side to side and around the world every couple of reps)
Rested for 2 hours then rode the bike home form work 8km into a stiff headwind (20+ knots)
Got home and did 4 sets of the following
A) Chair L-seat dips 10 reps
B) JGXT MU - 10 reps (made them a little slower which definitly makes you work harder)
Sunday
AM- Rode the bike to work followed by some yoga and mobility work + foam rolling
PM- Lower body today.
Felt like getting outside so i did the following
A) Sled pulls 50m forward 50m backwards with 60kg on
b) 24kg kb snatches 10 L & R
Did this 5 times through with 60 secs rest in between. Dragging the sled on brushed not polished concrete makes thing much much more difficult.
Then finished with 5 sets of 5 reps of pistols to a 6"step with one red band on the power jumper.
Rode the bike home- 8km
Monday
Rode the bike to (AM) and from (PM) work today 8km each way. (EY+Mobility+ rolling in the AM)
All I did for training was freestyle pushing and pulling movements for an hour. No rhyme or reason, I just alternated a pushing movement with a pulling movement- whatever come into my head- reps and sets were not counted.
I like this style of training every so often as its good to feel the movement without having to concern yourself with sets/reps/rest periods..
Tuesday
Rode to and from work again.
Pm- Lower body
spent 10 mins warming up with various running drills.
Power Jumper work
3/2/1/0- red bands 3 sets of 5 jumps to target at each band drop.
I have a target picked out for each tension of band. These targets are only just out of my reach to keep me striving to jump higher. I hit these targets every so often at each band level so it keeps my enthusiasm to reach them high.
Also messed around with some 1 legged approach jumps with 1 band on.
Finshed with 3 sets of 25 reps full squats with 3 red bands on. Man these burn like crazy. I had an aerobic step under me without the blocks to ensure I go to depth each time.
Messed around with HS walking assistance drill for a few sets at the end also (vid below)
Wednesday
Didnt ride in today as had a sleep in until 7am...whoo hoo!!
PM- upper body
Alternated A& B for 5 sets
A) Valslide hand walks + push ups 20m+20push ups
B) assisted muscle ups 5 reps (I have come down form 26kg of assistance to 16kg which I was happy with)
Then alternated the following
A) Assisted Chin up combos- 5 sets of whatever come into my head for approx 15-20 reps
B) HS walking assistance drill
You like those red shorts dont you??? Go on admit it!! I would be shot by the fashion police if I wore those at home :0
Nothing too difficult this week, its been an enjoyable week of training and I am starting to get my training mojo back which is pleasing. Nothing worse than having your training in the garbage.
Today I did a cool little workout which messed me up but felt good
I alternated the following for 10 sets of 10 reps each (20 sets total) .....timed.
A) Bodyweight cleans (seated 12"box to 24" box jump) - 2 red bands on the Power jumper B) Kettlebell swings 1 x 40kg bell.
Got it done in 18 mins.
Man it was tough with the PJ on. The first 4 sets were ok but sets 5 & 6 toasted my thighs as I was resting only briefly and the jumps got ugly. I dropped to 1 band on the power jumper for sets 7-10 on both the jumps and kept it on for the swings also.
I did one triple drop set of assisted (on the Pull up revolution) standing power wheel rollouts . 1 set of 9 reps -with 1 red band, then 2 red, then 3 red of assistence.- I like this a lot for the core.
I finshed with 8 sets of 10-15 reps alternating the following
A) Dips B) Assisted chin ups
I didnt really count my reps but they all fell within the 10-15 range as I just wanted some extra volume at the end of the workout. It was done at a leisurely pace.
The past week has been a bit sketchy with my training efforts. I hate doing workouts where I know I cant push myself the way I would, usually if this is the case I end up taking the day off training.....which I also hate doing!!!
The week ended up with a few days of no training.
Here is what it ended up looking like. Saturday 27th of Aug
Did the workout with the class today....lt was a cool workout too!
15 work /15 rest for 7 cycles at each couplet
JGXT MU / Divebomber push ups
Rope snaps / Kb High pulls 32kg
Burpee chin up / skipping
Val slide crawls / valslide mountainclimbers (this couplet wrecked me at the end....thanks Rick!!!)
Sunday -- OFF
Monday
As many reps as possible in 6 mins- Did this with the class tonight, it was an awesome atmosphere tonight, Paul R took a great class.
HSPU on 12" boxes - 19
Nuetral Grip L-Seat chins- 34
Dips- 105
Feet up rows (on 24"box) -45
Deadlift 2 x 55 kg kb - 52 reps
Good strong workout
Tuesday - OFF
Wednesday
Felt a bit amiss again today so I just messed around with some BW cleans (with bands)
3/2/1- red power jumper bands- 10 reps at each doing BW cleans- i.e Seated on a 12" box then jumped up onto a 24" box.
Then I was curious as to how many clean & pp reps I could do without stopping with the 2x 24kg KB.
I got 34 today. Happy with that.
I still think I have a few more left in the tank if I was feeling a little fresher to start the workout. Maybe next week whilst away at work I will try and get to 50 reps.
Did the EY class today also. Deadly Daz Prezley takes an awesome class ,Nice one mate
Thursday 1st of sept-
Today I felt half decent for a change even after flying back to work...6 hours in a plane usually wrecks me. I did the 180 upper body boomerang challenge today as have not done it for a few weeks.
45 on / 45 off for the following
HSPU 16 (1 below best)
Kips 30 (PR by 1)
Dips 31 (2 below best)
Pull ups 9 (1 below)
Push ups 46 (pR by 1)
Chin ups 9 (1 below)
Paralette dips 42 (PR by 6 :))
JGXT MU- 16 (down by 1)
Total- 199 (up by 5). Gotta get to 200 now.
I have also been adding the following two movements on the end of the challenge these days but they are not included in the original totals.
Valslide crawl- 27m (down by 3m)
Chin up hold (at top) 19 secs (down by 1) as soon as you drop by 1-2 inches its a wrap on this one.
I finished the workout alternating the following until I got to 60 reps of each. Nothing fancy just want to get some extra volume up on my pushing & pulling
A) assisted chin ups
B) Feet raised (approx chest height if standing) push ups.
This was a good workout- felt good at the end also.
