circuit (all rounds 45 seconds, 15 seconds to move to next)
two ten minute rounds with two minutes rest…
30 lb single arm kettle bell swing x10 each arm, x2 catch and throw each arm 36″ cone tuck jump bosu plank around the world ball push up (one hand on, both hands on, other hand on) bodyweight shoulder press elevated bench full range sit up dips (5, rest, 5, rest, 5 for a total of 15) knee raises (ten straight leg, 15 tucked to each side, finish with tucks to the middle) 5 lb. weighted jacks ball slams
Found out that the gym closes early on Saturday in the middle of the first set of Crossfit bears (front clean, front squat, shoulder press, back squat, shoulder press, repeat). Will get to these tomorrow.
Ezekiel cereal with black berries and unsweetened soy milk 16oz Vitamin Water energy drink
Started the day with an outdoor training session at Legion park…
Starbucks big old Iced coffee and banana, H2O.
…and moved on to Morningside park for our group class. A fun one of moving through the whole park with exercises including picnic table jumps, bar flips, stone turns, basketball court running and one arm push up practice.
After that, went to the gym and we hit legs….
squat 135lb x10 concentrating on maximum depth super setted with 25 lb. dumbbell lunges x20 3 sets
85lb clean/front squat x10 super setted with 25 lb. balance step downs from platform x10 each leg 3 sets
barbell good mornings x15 (did a set of deadlifts with 135, i’ve decided that deadlifting is only once a month) 3 sets hamstring drops x10 3 sets
225 lb calf raises on leg press machine x30 3 sets followed by…
seated calf raises 135 x20 160 x12 185 x12 185 x12 drop set x25 (peter was pulling plates off…thanks dude)
Clif bar, two cups coffee, bite of vegan cupcake from Sweat Records.
Went to Legion park and played one game of hustle (21-?-? W), two games of three on three with Bink and Jeremy against the park youngins (7-0 shut out W, 18-16 comeback W) and another game of three man hustle (19-21-? L)
Spinach, broccoli, chicken, left over veggie curry. Lots of H2O.
Sunday I spent the day walking around Detroit, looking at its decaying infrastructure. A depressing city. Monday traveled, no workout.
1pm Today, did a push pull circuit of bosu push ups, rope climbs, elevated push ups, barrel rows, and kettle bell swings.
Later on did some strength/explosion work. 4:30pm Bodyweight chin ups x19 45 lb. weighted chin ups x4, 3, 3. I did these very slow with a three second pull and five second drop. Thinking about getting a weighted vest as having a 45 lb. plate hanging between my legs is more than a bit cumbersome.
Moved onto circuits of: 60 lb single arm dumbbell swing x5 each arm 60 lb single arm dumbbell snatch x5 each arm 10 burpees No rest between exercises, three sets with a minute between circuits.
7:30pm abs circuit with group class
8pm did 6 350 meter sprints at 56 seconds with 75 seconds rest. Knives in my stomach on the last two.
Played a couple of games one on one with Bink. I’m still feeling the dead lifts on my lower back so it’s a full day off from the weights, full day on with music. Finally getting hungry for real music again. It feels good.