Fri 5-9-14: Run & Pullups

Simple workout at the basketball court at the nearby park…

Run & Pullup

5 min light warmup and muscle activation

Pull-up/Run Combo
10 Behind Neck Pullups
Jog 2 laps length of basketball court
10 Chinups
Run 2 laps length of basketball court
8 Behind Neck Pullups
Run 2 laps length of basketball court
8 Chinups
Run 1 Liner
7 Behind Neck Pullups
Run 1 Liner
7 Chinups
Run 1 lap Zig Zag Across Court
7 Behind Neck Pullups
Run 1 lap Zig Zag Across Court
7 Chinups
Run 1 lap with jump over half court
6 Behind Neck Pullups
Run 1 lap with jump over half court
6 Chinups
Sprint 1 length, rest 10 sec, sprint back
7 Behind Neck Pullups
Sprint 1 length, rest 10 sec, sprint back
7 Chinups

90 Pullups total

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Fri 5-2-14: Run & Handstand

Simple workout at the park today similar to a couple weeks ago. 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 handstand pushups against a fence and some jumping and handstands. Very warm but good work and great fresh air and sunshine.

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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.

Fri 3-21-14: Full Body

Some easy weight training…

Full Body

Jumprope 2 min

5 Supersets of 10 reps:
Bench Press 95,125,145,165,175
Step Up 19″, 23″, 26.5″, 30″, 32″

RDL
5 reps: 50,95

5 supersets of 10 reps:
Snatch Grip High Pull 95lbs
Overhead Rope Extension 60lbs

5 supersets of 10 reps:
Standing Rev Fly 10lb plates
DB Curl 30lb

4 Supersets:
Cable X Pull to Rev Tri Extension 10lb x 15 reps
Grip Hold 30 sec
Treadmill 30 sec @ 12mph

Tues 3-18-14: Body Work

Headed over to the park today…

Body Work

Light jogging and stretching to loosen up.

Run 80-100 yards, 6 times

Dragon Flags 3 sets of 3

Climbed some trees and other misc objects.

Toes to Bar 2 sets of 10

Shuttle Run Length of basketball court and back every 30 seconds x 6 sets

Misc hanging
– from basketball hoop for a little over a minute
– from a few random pillars, fences and rails for a minute or so

Jog back ~2 min

Thur 2-27-14: Full Body

Went to the park for a bit and then back into the gym to try a little workout my buddy Bryan over at Frontdive Fitness sent me…

Park Work & Filthy Fifty

Running
2 laps, rest 1 min between:
1/3 mile jog around park, zig-zagging around trees and other obstacles.

Alternate between:
Dragon Flags x 5
Sprint 100 yards x 2 (~45 sec rest between)

Back to gym…

Filthy Fifty (modified tester version)

10 reps of each:
Box Jump 44″
Plyometric Pullups
KB Swing 88lb
Lunges (each leg)
Hanging Curl Ups
Push Press 100lb
GHD Back Extension Leg Curl
Wall Ball 30lb
Burpees
Double Unders

I added…
GHD Sit-ups (ground to toes ROM)
Handstand Pushups (supported)

The Real Filthy Fifty:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders