Tuesday, June 24, 2008

Backyard Blitz

3 Sets:
1A. Clean/Shoulder Sandbag Lunges 5 ea. leg
1B. Pullups on Training Board (Fingers only) 3 reps
1C. Clean and Zercher Squat 10 reps
1D. Pinwheel (Side Plank in between) Pushups 10 reps
1E. Swings Transfers 16kg/10ea.
2 Sets:
2A. Turkish Get Ups 16kg/3 reps consecutive

Sunday, June 22, 2008

Quick Post

6/21/08 Strength
4 Sets:
1A. Tactical Lunges 12kg 20 reps
1B. 1H Bent Over Rows 20kg/4 reps ea.
1C. Front Squats 12kg X 2/8 reps
1D. Clean and Press 12kg X 2/5 reps
1E. 2H Swings 20 kg 15 reps
2. Plank 3 Sets 1 minute ea. Elbow, Hands, Side Hand

Tabata Protocol 4 Rounds (Loving this!)
1. Swing Variation
2. Jumping Jacks and Burpees
3. Snatches
4. Swing Variation

Thursday, June 19, 2008

Tabata Day

I have been doing interval training for almost a year...strictly. This is a big change for me from the days of walking, running, rowing etc. And I can honestly say, my body feels so much better now that I am not pounding pavement anymore. I tried out the Tabata Protocol today...not too much different than what I was doing but I stuck to the rules with today's routine. 20 sec. on, 10 sec. off.

Round 1: Swing Variations 16kg
Round 2: Alternating Snatches and Squat Catch
Round 3: Alternating Squat Jumps and Pushups
Round 4: Swing Variations 16kg
Various rest periods between sets dealing with a 1 1/2 year old.

I have really been training pretty consistently despite the lack of posts. A typical strength session will look something like this:
1. Clean and Squat 5-8 reps
2. 1 side Press 3-5 reps
3. Swings 20-30 reps
4. Pullups 4-6 reps
Get Ups, Windmills, Power Wheel or Hanging leg raises (whatever is calling me for the day.)

I have also been having fun with my heavy rope (50ft., 1 1/2 in.) a got from www.ImmortalUSA.com. What an ass kicker. I still get smoked doing 25 sec. If you haven't ever used one, check out www.BattlingRopes.com. John Brookfield does an excellent job teaching if you ever get lucky enough to attend a workshop.