This was the fourth Saturday Interval Run. I walk for a minute and then sprint an allotted time for eight circuits (so that I finish on a sprint). I started with 30 second sprints and I have added ten seconds a week to the run.
Today was the one-minute sprint. I really wanted to quit but I pushed through.
8 circuits
1 minute walk/1 minute sprint
1.26 miles in 16 minutes
Saturday
Friday
Welcome Back
Friday was Rich's first day back in a while, so we kept it simple in terms of exercises, but acheived some intensity by limiting breaks to about 10 seconds between sets.
Friday - Four Circuits
Farmers Walk x 50 yds @ 90#
Reverse rows x 5 (squat bar at chest level)
Feet up push-ups x 10
Air squats x 15
Myotatic crunch x 20 (long crunch on Bosu ball)
Knee ups x 10 (Captain's Chair)
A solid workout, but not killer. A good welcome back.
Friday - Four Circuits
Farmers Walk x 50 yds @ 90#
Reverse rows x 5 (squat bar at chest level)
Feet up push-ups x 10
Air squats x 15
Myotatic crunch x 20 (long crunch on Bosu ball)
Knee ups x 10 (Captain's Chair)
A solid workout, but not killer. A good welcome back.
Thursday
In the Distance
I ran 1.5 miles non-stop on Thursday. The farthest I have run since getting out of the Army in 1991. It took 21:23. Very slow, but completed.
Tuesday
Pain in Three Parts
Postponed until Tuesday - sick over the weekend.
Need to loosen up, get worn out and get in some abs, within the limitations of the gym.
Part One - Rehab/Prehab
2 Circuits
Hip Flexor Lunge/Stretch x 10 sec
Rotator Cuff Cable Side Pull - x 10/10 @ 20#
Calf Raise/Stretch x 10
Back Extensions x 10
4 Circuits
Using a 45# Bar and not putting it down until all are complete
Clean x 6
Overhead Press x 6
Front Squat x 6
Bent Row x 6
3 Circuits
Long Crunch on Bosu Ball x 25
Cat Vomit x 30 sec
Got the job done.
Need to loosen up, get worn out and get in some abs, within the limitations of the gym.
Part One - Rehab/Prehab
2 Circuits
Hip Flexor Lunge/Stretch x 10 sec
Rotator Cuff Cable Side Pull - x 10/10 @ 20#
Calf Raise/Stretch x 10
Back Extensions x 10
4 Circuits
Using a 45# Bar and not putting it down until all are complete
Clean x 6
Overhead Press x 6
Front Squat x 6
Bent Row x 6
3 Circuits
Long Crunch on Bosu Ball x 25
Cat Vomit x 30 sec
Got the job done.
Thursday
Getting it done
Thursday Workout
Five Circuits
Run x 220 yds in 1 min
Feetup Pushups x 10
Upright Row x 10 @ 45#
Triple Lunge x 3/3
Bicycle Crunch x 30
Working through shoulder soreness and a wasp sting on right triceps. Was able to do these without excessive pain.
Five Circuits
Run x 220 yds in 1 min
Feetup Pushups x 10
Upright Row x 10 @ 45#
Triple Lunge x 3/3
Bicycle Crunch x 30
Working through shoulder soreness and a wasp sting on right triceps. Was able to do these without excessive pain.
Monday
Tabata Day
Listening to 'More Human than Human' by White Zombie, which lasts 4:23.
Run Circuit
Sprinted 20 secs/Walked 10 secs on road for 8 circuits
Strength Circuit
Two circuits of:
Hand-Release Pushups x 20 secs./10 secs. rest
2H Kettlebell Swing @ 10# x 20 secs./10 sec rest
Air Squats x 20 secs./10 secs. rest
Long Crunch - Flat back x 20 secs./10 secs. rest
Two-minute Rest
Two circuits of:
Hand-Release Pushups x 20 secs./10 secs. rest
2H Kettlebell Swing @ 10# x 20 secs./10 sec rest
Air Squats x 20 secs./10 secs. rest
Long Crunch - Flat back x 20 secs./10 secs. rest
Two-minute Rest
Two circuits of:
Hand-Release Pushups x 20 secs./10 secs. rest
2H Kettlebell Swing @ 10# x 20 secs./10 sec rest
Air Squats x 20 secs./10 secs. rest
Long Crunch - Flat back x 20 secs./10 secs. rest
Collapse.
Run Circuit
Sprinted 20 secs/Walked 10 secs on road for 8 circuits
Strength Circuit
Two circuits of:
Hand-Release Pushups x 20 secs./10 secs. rest
2H Kettlebell Swing @ 10# x 20 secs./10 sec rest
Air Squats x 20 secs./10 secs. rest
Long Crunch - Flat back x 20 secs./10 secs. rest
Two-minute Rest
Two circuits of:
Hand-Release Pushups x 20 secs./10 secs. rest
2H Kettlebell Swing @ 10# x 20 secs./10 sec rest
Air Squats x 20 secs./10 secs. rest
Long Crunch - Flat back x 20 secs./10 secs. rest
Two-minute Rest
Two circuits of:
Hand-Release Pushups x 20 secs./10 secs. rest
2H Kettlebell Swing @ 10# x 20 secs./10 sec rest
Air Squats x 20 secs./10 secs. rest
Long Crunch - Flat back x 20 secs./10 secs. rest
Collapse.
Thursday
Soap
Four Circuits
Burpee/Dumbbell Press x 5 @ 15#/15#
Reverse Row x 10
Feetup Pushup x 15
Lunge x 10/10
Long Crunch x 25 (Bosu Ball)
Russian Twist x 15/15
Burpee/Dumbbell Press x 5 @ 15#/15#
Reverse Row x 10
Feetup Pushup x 15
Lunge x 10/10
Long Crunch x 25 (Bosu Ball)
Russian Twist x 15/15
Monday
Surviving a Monday
Warmup:
Elliptical Tabata Protocol - 8 circuits of 20 second sprints and 10 seconds slow
Four Circuits of:
2-Hand Kettlebell Swing x 20 @ 35#
Pullovers x 10 @ 30#
1-Hand Cable Rows x 10/10 @ 60#
Single Leg Romanian Dead Lift x 10/10 @ 15#
Plank x 60 seconds
Elliptical Tabata Protocol - 8 circuits of 20 second sprints and 10 seconds slow
Four Circuits of:
2-Hand Kettlebell Swing x 20 @ 35#
Pullovers x 10 @ 30#
1-Hand Cable Rows x 10/10 @ 60#
Single Leg Romanian Dead Lift x 10/10 @ 15#
Plank x 60 seconds
Saturday
Meals in the last several days
Ribs, Salad, Butternut Squash
Bacon-wrapped Chicken, Carrots, Salad
Hamburgers, Sweet Potato Fries
Steaks, Sweet Potato Chips
Pork Chops, Baked Apples
Artichoke Hearts with Hollandaise
Meatballs, Salad
Bacon & Eggs with Hollandaise and Spinach with Bacon Grease
Boston Butt, Slaw
Beef with Mushrooms & Onions
Lamb Curry with Cauliflower 'Rice'
Bacon-wrapped Chicken, Carrots, Salad
Hamburgers, Sweet Potato Fries
Steaks, Sweet Potato Chips
Pork Chops, Baked Apples
Artichoke Hearts with Hollandaise
Meatballs, Salad
Bacon & Eggs with Hollandaise and Spinach with Bacon Grease
Boston Butt, Slaw
Beef with Mushrooms & Onions
Lamb Curry with Cauliflower 'Rice'
Friday
On the One Hand
Thursday's workout turned out to be much tougher than I expected. I think the 1-H Kb swings turned it up a bit. We'll do those again. I need a bigger Kettlebell for 2-H.
Thursday's Workout
Four Circuits of:
Run x 220 yds @ 7.5 mph (1:04)
Hand-Release Pushups x 12
1-Hand Kettlebell Swings x 10/10 @ 35#
Air Squats x 12
Bicycle Crunches x 30
Knee ups x 12 (Captain's Chair)
Thursday's Workout
Four Circuits of:
Run x 220 yds @ 7.5 mph (1:04)
Hand-Release Pushups x 12
1-Hand Kettlebell Swings x 10/10 @ 35#
Air Squats x 12
Bicycle Crunches x 30
Knee ups x 12 (Captain's Chair)
Monday
The Standards by Fives
Monday Morning
Four Circuits of:
Machine Pullup x 5 @ (-140/-150)
2-Dumbbell Clean & Press x 10 @ 25/25
Feet-up Pushups x 15
Lunges x 20 (10/10)
Long Crunch x 25 (Bosu Ball)
Russian Twists x 30 @ 10#
Shoulder was bothering me, but working through these seems to have loosened it up. Didn't feel out of breath until the last circuit. Getting better.
Four Circuits of:
Machine Pullup x 5 @ (-140/-150)
2-Dumbbell Clean & Press x 10 @ 25/25
Feet-up Pushups x 15
Lunges x 20 (10/10)
Long Crunch x 25 (Bosu Ball)
Russian Twists x 30 @ 10#
Shoulder was bothering me, but working through these seems to have loosened it up. Didn't feel out of breath until the last circuit. Getting better.
Subscribe to:
Posts (Atom)