June 21st.
I have been doing the now famous "300" workout that got the actors of the movie of the same name(or number) in condition. After doing it for the third week I can see improvement in endurance when pressing, but I still don't have the defined rectus abdominus you see in the movies. Well I did not expect that anyway but I just have to see if that type of crossfit type exercise will have that much effect. At least my pullups will improve as that has been stagnet for a long time. I did make one modification, on the routine as I found it more sholder friendly useing kettlebells for the flag movement in place of the barbell.
25 pullups: 12,8,5 ( I never could do a lot of pullups but its coming.)
50 deadlifts( 135# using rubber bumper plates so you don't make as much noise)
50 pushups ( I was aways good at pushups so this is not big deal)
50 box jumps( 20" approx concrete step- this is the most taxing you just have to suck this up)
50 Flags ( done with 20kg kettlebells in place of barbell. not easy no matter, to keep rotation)
50 16kg clean and press( since I can do a few with 40kg this is not that hard except on the sholders. I did lower the speed to keep technique in check.
25 pullups ( 10,10,5) It seems to get easier with a good walrmup.
Not bad for a quick 25 min. session.
21mile bike. 17.5 mph pace. weather is excellet. for riding.
Thursday, June 21, 2007
Monday, June 18, 2007
No, it not a flack jacket
June 18th; Monday
I have to do my running when wearing an X-vest when no one is around. You get some very strange looks, or they ask why you are wearing a bullet proof vest. X-vest training is for some extra stress or resistance which I am still evaluating if its all that effective. I must say it will raise your heart rate a little more but one has to be careful that you don't overdo the addition of the little weights until your structure(old bones) gets use to the extra weight on your butt.
8-75yard sprints not for any time, just for some RPE.
Kettlebell snatches:
16kg 2x10
24Kg 10x5
28kg 10x5
light barbell snatches with the 95#
I have to do my running when wearing an X-vest when no one is around. You get some very strange looks, or they ask why you are wearing a bullet proof vest. X-vest training is for some extra stress or resistance which I am still evaluating if its all that effective. I must say it will raise your heart rate a little more but one has to be careful that you don't overdo the addition of the little weights until your structure(old bones) gets use to the extra weight on your butt.
8-75yard sprints not for any time, just for some RPE.
Kettlebell snatches:
16kg 2x10
24Kg 10x5
28kg 10x5
light barbell snatches with the 95#
Tuesday, June 12, 2007
Back to the grind
June 16th Sat.
30 mile bike ride on back roads alone. 17.6mph not bad pace.
June 17th sunday Fathers day:
25 mile bike ride 16.2 mph pace.
Later a quick blitz session 10 rounds of
32kg kettlebell sumo deadlift 5 reps
ring pullups 5 reps
Pushups off box 10 reps
Situps 15 reps with 16kg kettlebell.
30 mile bike ride on back roads alone. 17.6mph not bad pace.
June 17th sunday Fathers day:
25 mile bike ride 16.2 mph pace.
Later a quick blitz session 10 rounds of
32kg kettlebell sumo deadlift 5 reps
ring pullups 5 reps
Pushups off box 10 reps
Situps 15 reps with 16kg kettlebell.
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