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
An inconsistent record of our attempt to live long enough to make it to the Singularity by Mike Ray.
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.
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