Crosstraining
- Thread starter ballast
- Start date
9/12/05
Medicine ball shuttle run (25ib med balls)
from starting line:
-20 meter sprint to first medicine ball
-20 meter sprint back to start with ball
-20 meter sprint to second medicine ball
-20 meter sprint back to start with ball
-20 meter sprint
-20 meter sprint back to start
-rest 3 minutes and repeat twice
MB bear crawls (5ib medicine ball in each hand)
-80 meters x 3 sets
Medicine ball shuttle run (25ib med balls)
from starting line:
-20 meter sprint to first medicine ball
-20 meter sprint back to start with ball
-20 meter sprint to second medicine ball
-20 meter sprint back to start with ball
-20 meter sprint
-20 meter sprint back to start
-rest 3 minutes and repeat twice
MB bear crawls (5ib medicine ball in each hand)
-80 meters x 3 sets
Forgot to post yesterday's (8/15/05) brief, but torturous (at least for me) workout:
Toss & Sprints 100 meters x 6
-two arm overhand throw 12ib medicine ball-sprint to ball and repeat for 100 meters-
First time doing this workout and it was actually pretty demanding.It also seemed to amuse the local girl's high school soccer team who had just come off the field.Heard several mentions of a recent escape from the local psychiatric center.They must have mistook me for a ward of the state
Two-a-day session later today.
Toss & Sprints 100 meters x 6
-two arm overhand throw 12ib medicine ball-sprint to ball and repeat for 100 meters-
First time doing this workout and it was actually pretty demanding.It also seemed to amuse the local girl's high school soccer team who had just come off the field.Heard several mentions of a recent escape from the local psychiatric center.They must have mistook me for a ward of the state
Two-a-day session later today.
9/10/05
single-arm kettlebell snatches
-85 total reps per arm with the 44ib bell.Mostly sets of 5's and 10's.
staggered-grip rope pull-ups
-30 total reps on a 2-inch diameter length of manila.Switched up grip every other set.
shuttle run
-10 total sprints of 25 meters each.Odd sprints were weightless and even sprints while carrying a 25ib medicine ball
static core work
single-arm kettlebell snatches
-85 total reps per arm with the 44ib bell.Mostly sets of 5's and 10's.
staggered-grip rope pull-ups
-30 total reps on a 2-inch diameter length of manila.Switched up grip every other set.
shuttle run
-10 total sprints of 25 meters each.Odd sprints were weightless and even sprints while carrying a 25ib medicine ball
static core work
Trying to get the house ready to sell so I have had very little time to train.
9/15
Used Pavel's "grease the groove" concept today to get in some quick training.Picked two exercises, pistol squats and pull-ups on a 2" diameter climbing rope, and every 2 1/2 hours I did 2 sets of 5 reps for each exercise.Hit five sessions throughout the day, each lasting no more than 5 minutes, and totaled 50 pistols per leg and 50 rope pull-ups.
9/16
A bit more time today.Totaled 75 kettlebell snatches (30 with the 53 ib bell and 45 with the 44ib bell), primarily in sets of 5's and 10's.
Followed the kettlebell work with static core work; curl-ups and supermans.
I'm taking the weekend off and will be back at it Monday.
9/15
Used Pavel's "grease the groove" concept today to get in some quick training.Picked two exercises, pistol squats and pull-ups on a 2" diameter climbing rope, and every 2 1/2 hours I did 2 sets of 5 reps for each exercise.Hit five sessions throughout the day, each lasting no more than 5 minutes, and totaled 50 pistols per leg and 50 rope pull-ups.
9/16
A bit more time today.Totaled 75 kettlebell snatches (30 with the 53 ib bell and 45 with the 44ib bell), primarily in sets of 5's and 10's.
Followed the kettlebell work with static core work; curl-ups and supermans.
I'm taking the weekend off and will be back at it Monday.
9/19/05
Four mini-sessions today.More of Pavel's grease the groove training.First three sessions (9am, 12pm, 3pm) all lasted just under 6 minutes and each consisted of 2 sets of 9 reps per leg of pistol squats and 3 sets of 8 reps of ring dips for a total of 54 squats and 72 dips.
Fourth session was kettlebell work; 9 sets of 10 reps per arm of swings with the 44ib kettlebell for a total of 90 reps.Took 15 minutes.
Taking tomorrow off to rest up for a military pt workout on Wednesday.
Four mini-sessions today.More of Pavel's grease the groove training.First three sessions (9am, 12pm, 3pm) all lasted just under 6 minutes and each consisted of 2 sets of 9 reps per leg of pistol squats and 3 sets of 8 reps of ring dips for a total of 54 squats and 72 dips.
Fourth session was kettlebell work; 9 sets of 10 reps per arm of swings with the 44ib kettlebell for a total of 90 reps.Took 15 minutes.
Taking tomorrow off to rest up for a military pt workout on Wednesday.
9/21/05
Did some military-style physical training today and I think I will try to make this a weekly effort, aiming towards a gradual increase in the number of reps for each exercise.
Started with a 1-mile hard run which was completed in just under 7 minutes.Followed the run with 50 pull-ups (sets of 10's and 5's), 100 push-ups (sets of 20), and 150 squats (sets of 30).Closed out with 5 ascents on the 15' climbing rope.
I ran out of time so I didn't get to the sit-ups or the second 1-mile run at the end of the workout.Next time.
Did some military-style physical training today and I think I will try to make this a weekly effort, aiming towards a gradual increase in the number of reps for each exercise.
Started with a 1-mile hard run which was completed in just under 7 minutes.Followed the run with 50 pull-ups (sets of 10's and 5's), 100 push-ups (sets of 20), and 150 squats (sets of 30).Closed out with 5 ascents on the 15' climbing rope.
I ran out of time so I didn't get to the sit-ups or the second 1-mile run at the end of the workout.Next time.
9-30-05
Overhead squats 2 sets of 8 reps with just the bar.
Curl-ups and alternating supermans.
100 reps in the kettlebell snatch.First set was 20 reps each side.Took a break for a few minutes and then hit 16 sets of 5 reps each arm with minimal rest between sets.
Closed out with a static core circuit; side planks, superdogs, and planks.
Probably take the weekend off.
Overhead squats 2 sets of 8 reps with just the bar.
Curl-ups and alternating supermans.
100 reps in the kettlebell snatch.First set was 20 reps each side.Took a break for a few minutes and then hit 16 sets of 5 reps each arm with minimal rest between sets.
Closed out with a static core circuit; side planks, superdogs, and planks.
Probably take the weekend off.
10-5-05
Finally had the time AND the energy to get in a training session.Alternated 3 sets of handstand push-ups for 2 reps with 3 sets of pistol squats for 4 reps each leg and holding a 15ib dumbell in each hand for extra resistance.Did the handstand push-ups with each hand on a kettlebell which increased the range of motion by six inches, making them extra tough.
Took a quick break and then hit 3 sets of 12 reps each arm of snatches with a 44ib kettlebell.Finished up with a plank hold for 2 minutes, 6 seconds.
Hopefully get some sandbag work in this weekend and get the rings hooked back up for pull-ups.
Finally had the time AND the energy to get in a training session.Alternated 3 sets of handstand push-ups for 2 reps with 3 sets of pistol squats for 4 reps each leg and holding a 15ib dumbell in each hand for extra resistance.Did the handstand push-ups with each hand on a kettlebell which increased the range of motion by six inches, making them extra tough.
Took a quick break and then hit 3 sets of 12 reps each arm of snatches with a 44ib kettlebell.Finished up with a plank hold for 2 minutes, 6 seconds.
Hopefully get some sandbag work in this weekend and get the rings hooked back up for pull-ups.