Monday
Stretch
Approx. 40 min.
Run
2 mi - work to home
Tuesday
Lever Pushups
1x7
1x6
Hanging Frog Raises
1x8
1x7
Burpees
15:15x4x6
WOW. Ass kicked.
Considering retiring the KB. Tired of tendonitis, tight hamstrings and back. I'm also to a point where I'm mainly interested in what a body can do without equipment; natural training, if you will.
Wednesday
Stretch
Approx. 30 min
Thursday
Uneven Pullups
2x3
Pistols
1x8
1x6
Burpees
15:15x4x7
Friday
Stretch
Approx. 30 min
Saturday
Run - Seattle Magazine's Earth Day 5k
Sunday
Handstand Pushups
1x4
1x3
Bridges
1x12
1x11
Super sets, with about 2 hours between first and second superset. Happy Easter!
Monday, April 14, 2014
Tuesday, April 8, 2014
SSC: W 6
Monday
Stretch - skipped!
Been super tired these last 3 days; getting up early for car shopping and Dr. appointment (frenotomy follow-up). No time this morning; going to get a full night's rest tonight and pick up the pace again tomorrow.
Tuesday
Lever Pushups
1x7
1x5
Hanging Bent Leg Raises
2x15 - Progression Standard! Did not see that coming. Better get my hamstrings flexible or they're gonna start holding me back as I progress through this series.
VWC
15:15x6x12
Left arm was tight throughout - on the last set, strained something in left shoulder.
Wednesday
Stretch
Approx. 60 min
Thursday
Pistols
1x7
1x5
Uneven Pullups
2x3 - admittedly, the last rep of the last set (both sides) was questionable.
VWC
15:15x6x18
Friday
Stretch
Approx. 60 min.
Sunday
Spent Saturday in Oly, looking at reasons to move there.
Handstand Pushups
2x3
Bridges
2x10
Run - Skipped. I don't know what happened to my knee, but it hurts. Gonna err on the side of caution today.
Stretch - skipped!
Been super tired these last 3 days; getting up early for car shopping and Dr. appointment (frenotomy follow-up). No time this morning; going to get a full night's rest tonight and pick up the pace again tomorrow.
Tuesday
Lever Pushups
1x7
1x5
Hanging Bent Leg Raises
2x15 - Progression Standard! Did not see that coming. Better get my hamstrings flexible or they're gonna start holding me back as I progress through this series.
VWC
15:15x6x12
Left arm was tight throughout - on the last set, strained something in left shoulder.
Wednesday
Stretch
Approx. 60 min
Thursday
Pistols
1x7
1x5
Uneven Pullups
2x3 - admittedly, the last rep of the last set (both sides) was questionable.
VWC
15:15x6x18
Friday
Stretch
Approx. 60 min.
Sunday
Spent Saturday in Oly, looking at reasons to move there.
Handstand Pushups
2x3
Bridges
2x10
Run - Skipped. I don't know what happened to my knee, but it hurts. Gonna err on the side of caution today.
Tuesday, April 1, 2014
SSC: W 5
Monday
Stretch
Approx. 60 min
Tuesday
Lever Pushups
2x6
Hanging Bent Leg Raises
1x13
1x10
VWC
15:15x6x14
Wednesday
Abbreviated because of the long frenotomy day.
Stretch
Approx. 30 min
Thursday
Uneven Pullups
1x3
1x2
Pistols
1x6
1x5
VWC - skipped!
I tried splitting my workout today, telling myself that I'd do the conditioning after work (trying to be more flexible about my time in the morning to help with the baby). Of course, by the time I got home all I wanted to do was hang out with the wife, so the VWC didn't happen.
Friday
Stretch - yin yoga for spine via Eckhart Yoga.
Approx. 60 min
This was AMAZING. I should do this every week.
Saturday
Handstand Pushups
1x3
1x2
Evening workout. Today I am exhausted. In the middle of a 15 day workweek, got up several hours early to car shop, weird food/water, and will be getting up early to car shop tomorrow. Only didn't skip the whole thing because my HSPU's need major work.
Stretch
Approx. 60 min
Tuesday
Lever Pushups
2x6
Hanging Bent Leg Raises
1x13
1x10
VWC
15:15x6x14
Wednesday
Abbreviated because of the long frenotomy day.
Stretch
Approx. 30 min
Thursday
Uneven Pullups
1x3
1x2
Pistols
1x6
1x5
VWC - skipped!
I tried splitting my workout today, telling myself that I'd do the conditioning after work (trying to be more flexible about my time in the morning to help with the baby). Of course, by the time I got home all I wanted to do was hang out with the wife, so the VWC didn't happen.
Friday
Stretch - yin yoga for spine via Eckhart Yoga.
Approx. 60 min
This was AMAZING. I should do this every week.
Saturday
Handstand Pushups
1x3
1x2
Evening workout. Today I am exhausted. In the middle of a 15 day workweek, got up several hours early to car shop, weird food/water, and will be getting up early to car shop tomorrow. Only didn't skip the whole thing because my HSPU's need major work.
Tuesday, March 25, 2014
SSC: W 4
Monday
Super Joints
Stretch
Approx. 60 min
Tuesday
Lever Pushups
2x5
Hanging Bent Leg Raises
1x12
1x10
VWC
15:15x6x14
Once again I see the effects of eating trash, avoiding water, and going to bed too late the night before a workout.
Wednesday
Stretch
Approx. 45 min.
Thursday
Pistols
1x7
1x6
Uneven Pullups
1x3
1x2 - Grip is the limiter, *especially* on my right side. Additional gripwork should be done. VWC
15:15x6x18
Friday
Super Joints - abbreviated
Stretch
Approx. 40 min
Saturday
Run - 2 mi. work to home
Handstand Pushups
1x3
1x2
Bridges
2x8
Super Joints
Stretch
Approx. 60 min
Tuesday
Lever Pushups
2x5
Hanging Bent Leg Raises
1x12
1x10
VWC
15:15x6x14
Once again I see the effects of eating trash, avoiding water, and going to bed too late the night before a workout.
Wednesday
Stretch
Approx. 45 min.
Thursday
Pistols
1x7
1x6
Uneven Pullups
1x3
1x2 - Grip is the limiter, *especially* on my right side. Additional gripwork should be done. VWC
15:15x6x18
Friday
Super Joints - abbreviated
Stretch
Approx. 40 min
Saturday
Run - 2 mi. work to home
Handstand Pushups
1x3
1x2
Bridges
2x8
Tuesday, March 18, 2014
SSC: W 3
Monday
Put it off, put it off, put it off, skipped it.
Tuesday
Lever Pushups
2x5
Hanging Bent Leg Raises
1x13 - hammer grip
1x11
VWC
15:15x6x14
Wednesday
Super Joints
Stretch
Total time approx. 60 min
Thursday
Close Pullups
2x10 - Progression Standard!
Pistols
1x6
1x5
VWC
15:15x6x16
Friday
Super Joints
Stretch
Time: 60 min
Saturday
Run
2 mi - work to home
Handstand Pushups
1x3
1x2
Bridges
2x10
Put it off, put it off, put it off, skipped it.
Tuesday
Lever Pushups
2x5
Hanging Bent Leg Raises
1x13 - hammer grip
1x11
VWC
15:15x6x14
Wednesday
Super Joints
Stretch
Total time approx. 60 min
Thursday
Close Pullups
2x10 - Progression Standard!
Pistols
1x6
1x5
VWC
15:15x6x16
Friday
Super Joints
Stretch
Time: 60 min
Saturday
Run
2 mi - work to home
Handstand Pushups
1x3
1x2
Bridges
2x10
Tuesday, March 11, 2014
SSC: W2
Monday
Super Joints
Stretch
Total time approx. 50 min.
Tuesday
Lever Pushups
1x6
1x5
Hanging Bent Leg Raises
2x12
VWC
15:15x6x12
Wednesday
Super Joints
Stretch
Total time approx. 55 min.
Thursday
Close Pullups
2x8
Pistols
2x5
VWC
15:15x6x16
Friday
Super Joints - abbreviated
Stretch
Total time approx. 30 min
Saturday
Run
2 mi - home from work
Handstand Pushups
2x2 - no rep progress, but these felt stronger
Bridges
1x10
1x8
Super Joints
Stretch
Total time approx. 50 min.
Tuesday
Lever Pushups
1x6
1x5
Hanging Bent Leg Raises
2x12
VWC
15:15x6x12
Wednesday
Super Joints
Stretch
Total time approx. 55 min.
Thursday
Close Pullups
2x8
Pistols
2x5
VWC
15:15x6x16
Friday
Super Joints - abbreviated
Stretch
Total time approx. 30 min
Saturday
Run
2 mi - home from work
Handstand Pushups
2x2 - no rep progress, but these felt stronger
Bridges
1x10
1x8
Tuesday, March 4, 2014
Strength Stretch Cardio: W1
3/3/14-3/9/14
Monday
Super Joints
Yoga - approx 30 minutes
Tuesday
Lever Pushups
2x5
Hanging Bent Leg Raises
2x11
VWC
15:15x6x16
Wednesday
Super Joints
Stretch
Approx. 50 min
Thursday
Close Pullups
1x8
1x7
Pistols
2x5
VWC
15:15x6x10 - Called it to save my hands; they are tender and near to ripping.
Friday
Stretch
Approx 40 min.
Stretch
Run
2 mi - work to home in the rain
Handstand Pushups
2x2
Bridges
1x6
1x8
Monday
Super Joints
Yoga - approx 30 minutes
Tuesday
Lever Pushups
2x5
Hanging Bent Leg Raises
2x11
VWC
15:15x6x16
Wednesday
Super Joints
Stretch
Approx. 50 min
Thursday
Close Pullups
1x8
1x7
Pistols
2x5
VWC
15:15x6x10 - Called it to save my hands; they are tender and near to ripping.
Friday
Stretch
Approx 40 min.
Stretch
Run
2 mi - work to home in the rain
Handstand Pushups
2x2
Bridges
1x6
1x8
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