All posts tagged "intervals"
Sunny, 40 degree morning at Washington field. Perfect for sprint work:
Repeat 20x
I rested as needed between sprints and didn’t time anything. Experimented with different start positions: standing, lying on my stomach, lying on my back. I got there at about 10am, which is apparently when the whole world shows up. For future reference, get there before 10 on weekends.
Getting my intervals in:
Repeat 20x, resting 15 sec between sets.
Alternated between high-knee-sprint-in-place skipping and double unders each round. Once fatigue sets in, both become really difficult. Hard work. Finished with 3 x 5 standing wheel rollouts.
Grabbed Larry Storch for a morning basement workout:
Repeat 16x, resting 30 sec between each round.
This was much more murderous with 16 rounds (I did 10 previously). I alternated sides on the shouldering and ended up doing 9 reps for every 30 second interval this time. This was also tough on the hands between grabbing the bag to shoulder it and pounding the hell out of it. I didn’t realize my hands were all bloody until after I stopped and took the gloves off.
In honor of Frank’s 20th birthday, ran through the following circuit:
Repeat circuit 8x for 20 minutes total.
Hybrid tabatas are done in a circuit, rather than focusing on one exercise for 4 minutes before moving on. So each round was 20 sec of each exercise. Choosing the plank hold was a big mistake since 20 seconds of the plank is not challenging. Had we done chinnies or something instead, this whole thing would have been much harder.
Grabbed Larry Storch for a basement quickie:
Repeat 10x, resting 30 sec between each round.
I alternated sides on the shouldering and ended up doing 8 reps for every 30 second interval (4/side). I wore gloves throughout to make sure my hands stay pretty. This would have been more murderous if I did a few more intervals - next time. I also played around with the bag for a while and tried out a few new exercises for future workouts.
At the nearly-empty field in Washington Park on this warm (40 degrees!) morning:
Repeat 20x
I rested as needed between sprints and didn’t bother timing anything.
It was a crisp, clear 28 degrees this evening so I jogged over to Washington Park for some below-freezing sprints:
Repeat 10x
Total time: 7:01. The bulk of the time was spent resting on the pushups - my pushups need work. The low sweat index is a result of the cold weather.
I started by practicing my handstands and spent 3 min total in a solid wall-assisted handstand position (50 sec, 30 sec, 30 sec, 40 sec, 30 sec). I reviewed my notes from my sessions with Coach Keith before I started and felt strong. I maintained the hollow position, kept my shoulders active, and started with a solid position before inverting myself against the wall. Then the circuit:
Repeat 5x, resting 30 sec between exercises.
This sucked and reinforced my decision to clean up my diet and to get serious about conditioning.
Lifted a nifty New Year’s themed workout. It’s 2010, so it’s all about Tabatas (20/10, get it?):
The first two were exercises I ‘liked’ and the second two were ones that I didn’t. I think this was also my first time doing tabata pullups.
Kicked things off with 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 pullups, not for time.
Repeat 20x, resting 15 sec between sets. Tried to maintain high-knee-sprint-in-place skipping, but fatigue destroyed my form and I lost my rhythm in the later rounds.
At the turf field in Washington Park after the sun went down and cleared out the kiddies:
Repeat 10x
I rested as needed between sprints and this whole thing was untimed. It’s nice to have some workouts where I’m not being measured against the clock, aright?
Used this as a finisher after practice.
Total score: 54, which is crumby, but I was dealing with some leftover chestal soreness from a recent bout with tabata pushups.
Previously: 58 on 4/25/09; 60 on 3/11/09; 66 on 11/18/08
I was planning on doing the straight up Sweet 16 today, but my jump rope broke when I was stretching it out during warmup so I had to mix it up:
Tabata intervals of each exercise, max intensity for the 20 seconds of work followed by 10 seconds of rest. Each exercise lasts 8 tabata rounds or four minutes. Felt like absolute doodoo on those pushups at the end.
Got out for my first workout since becoming a dad! Went to Washington Park between feedings and diaper changes for a quickie:
Total time: 14:36. This probably should have taken about 10 minutes, but I got really winded. Need to get back into it, clean up my diet, and get better rest. In order to get my workouts in over the next few month, they’re going to have to be brief, intense, and close to home (Washington Park or the basement).
Since I tweaked my upper back, I couldn’t do any kind of weight-related conditioning workout like I planned. I tried pullups and pushups and both were right out. I hopped on the bike since it was the only thing I could do comfortably and I wanted to get a sweat going:
Repeat 6x
I wasn’t even able to hit max intensity here since my back felt like crud. Still got a decent sweat.
