Wed 4-30-14: Stairs

Decided to take advantage of my flight of stairs at home for a quick little workout…

Stair Workout

The concept was very simple. Go up and down a flight of 15 stairs, 55 times, broken up into 6 different styles with a 1 minute rest between each set.

One Step (at a time) x 10 rounds

Two Steps (aka skip a step) x 10 rounds

Three Steps x 10 rounds

Four Steps (Jumping) x 5 rounds

Five Steps (Jumping) x 5 rounds

One Step Crossover (facing sideways) x 10 rounds

One Step (Cooldown) x 5 rounds

Total time = 18 minutes, 12 working, 6 resting

Total stairs = 825 (1650 if you count coming back down)

Total steps (as measured by FitBit) = 1850

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Mon 4-28-14: Upper Body

Today was similar to a few of the last Mondays…

Upper Body

3 Supersets:
BB Press
45×15, 45×15, 65×10
KB Full Swing
35×15, 35×15, 44×10

BB Press
10 reps: 75
8 reps: 85,95
6 reps: 105
125 x 4,3,3

5 Compound Sets (BB w/ 95lb, 10 reps each):
Hang Power Clean
Shrug
Bent Row

3 Supersets of 15 reps:
Dips
Lying DB Iso Planche Leg Raise – 17.5lb DBs
Cable Rev Fly 11,12,13,13

Fri 4-25-14: Pull

Mostly back and hamstring work with a little core thrown in for fun…

5 Rounds:
One Arm DB Pickup with Shoulder Retraction 10 reps each side: 16k,32k,40k,40,40
Wide Grip Pullups 8 reps

2 Rounds:
One Side KB Hold 30 sec + 10 reps side bend
Dual Cable Lat Pulldown 10 reps @ 97lb

2 Rounds:
GHD Leg Curl 10 reps
GHD Full ROM Sit-up 10 reps + 10 mid range crunches

4 Rounds:
DB Outward Curl 12 reps @ 30lb
Ball Crunch, Straight Leg w/ Glute Squeeze 10 reps
Reverse Fly 10 reps

Cobra 2 sets of 1 min

Thur 4-24-14: Jump & Hand Work

Simple workout in the backyard…

Jumping & Handstand Work

5 Supersets:
Broad Jump 3 jumps
Handstand Pushups (supported) 4-6 reps

5 Combos of:
Running Long Jump one leg
Handstand 2-3 attempts
Running Long Jump other leg
Handstand 2-3 attempts

5 Combos of:
Ice Skaters 5 each side
Various hand work:
Round 1: Handstand Pushups 6 reps
Round 2: Cartwheels 5 each side
Round 3: Front Handspring 5 reps
Round 4: Handstand Pushups 4 reps
Round 5: Crouch Hold 30 sec

Tues 4-22-14: Pull

Similar to 4-11-14…

**Did some stretching and ran/walked a mile and a half about 2.5 hours before this workout, mostly to get outside and get the blood moving…

Pull

Row: Fish Game – 1590

Deadlift
From deficit:
10 reps: 45,95
5 reps: 135,185,225
Deadlift & Drop (video)
3 reps: 275,315,335,345,345
5 reps: 255,225

Bent DB Row
8 reps: 40,50,60,60,60,60

Dragon Flags (Negative only)
3 sets of 5

Skin The Cat (video)
3 sets of 5

Sat/Sun 4-19/20-14: Pullups and Hand Work

Some short and simple bodyweight work over the weekend…

Saturday

Pullups
6-7 sets of ~8 reps, different grip or platform each set.

Sunday

Hand Work

10 minutes of handstand practice

Wall Handstand Pushups
5-6 sets of 3-5 reps

5 minutes of handstand practice
5 minutes of handsprings and cartwheels

Thur 4-15-14: Run & Handstand

Simple workout at the park today. Jogged, shuffled, skipped, back pedaled, and ran. After a few rounds on about 100 yard of grass, the main workout was to sprint one length and recover by walking back and doing handstands every 15-20 yards. Did about 5-6 rounds of this and finished with some 45 sec handstand holds against a fence. Good work and great fresh air and sunshine.