Quick Finisher
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of the following:
- Pullups
- Pushups
- Squats
Finished in 4:47. Well, it was supposed to be quick. Wanna fight about it?
All posts tagged "si7"
Running With a Chance of Pullups
Headed out at lunch today in the hot sun. Ran one mile (uphill) to the park in 7:12, did some chinning in Harmony Playground (15, 10, 5, 10, 15), then ran one mile back home (downhill) in 6:52. Wasn’t feeling my best today.
Explosive Strength Training
Gotta maintain some explosiveness/speed strength training in my life so I don’t become one of those slow twitch jagoffs. At the 5th Ave Gym:
-
1 Arm DB Snatch
- 5 x 3/side x 65lb
- Barbell Punch Press
- 5 x 3 x 25lb
- Complex Pair - repeat 4x (Rest 60 sec between B & C and D & A)
- Dumbbell Row x 5/arm x 85lb
- Plyometric Pullups x 5
- Bulgarian Split Squats x 5/leg x 50lb (in each hand)
- Knee Jumps x 5
- Finisher: Sumo Deadlift High Pulls
- 3 x 15 x 95lb
Kung Fu practice
Tiet Sien Kuen - with power. I just kinda cruised on autopilot and picked a few spots to really let it out. Would have liked to spend more time on it but I’m trying out these shorter, more frequent sessions. We’ll see how it goes.
3.75 Mile Run
A warm, humid night for a run through Prospect Park. My legs were feeling sluggish from yesterday’s date with Cindy, but I gotta stick to the plan, right? I’m digging the analysis from my Nike+ Sportband - I finished in 28:32, for an average pace of 7:35/mile. It also tells me that my fastest stretch was the last .75 miles (running downhill on 3rd St from the park) where I was carrying a 5:35/mile pace.
Kung Fu class
Got to the school a little early and got some sparring in before class, which felt good. I’m really missing my weekly sparring class. After working the guys with a pretty tough warmup and some relevant drills we did some more sparring in class. Afterwards I worked on Ng Lung Ba Gwa Cheung a bit.
Kung Fu practice
Straight up Tiet Sien Kuen in the basement today. Barefoot, as usual. The high sweat index is a carryover from the jump rope workout. Felt ok overall, but I really need to get more consistent with my training. I thought I’d be able to train every day while I was in Utah last week, but I only got out to the hotel parking lot on the one fair-weathered day.
Kung Fu practice
Trying to settle my mind and push out the evil chi from my body. Ran through Tiet Sien Kuen focusing on relaxing and calming my energy. I already feel better and more clear headed.
GPP Circuit
- Chinnies x 30 sec
- Grasshoppers x 30 sec
- Jumping Jacks x 30 sec
- Burps x 30 sec
- Burpees x 30 sec (10)
Repeat 5x, resting 30 sec between rounds.
Man, it really makes a difference where you place the exercise in the circuit. Those burpees were rough right after the burps.
Kung Fu practice
After my interval training session, my shoulders were so tight that I needed to get some of the evil chi out. Ran through Tiet Sien Kuen with light power and focusing on releasing and relaxing. Felt better afterwards.
Jump Rope Intervals
Getting my intervals in:
- 45 sec jump rope
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.
GPP Circuit
- Burpees x 30 sec (12)
- Mountain Climbers x 30 sec
- Jumping Jacks x 30 sec
- High-Knee Alternating DB Press (5lbs) x 30 sec
Repeat 6x, resting 30 sec between rounds.
This was pretty tough because the second and fourth exercises were so similar. I also feel like I dogged it on the mountain climbers a bit since I don’t count reps there.
Kung Fu class
Good class tonight. Sifu put us through lots of drills. Mostly basic stuff, but the basics are important. Between the work and the heat, the sweat was dripping.
Quick Circuit
- 10 Burpees
- 1 Sumo Deadlift High Pull (95lb)
- 9 Burpees
- 2 Sumo Deadlift High Pulls (95lb)
- 8 Burpees
- 3 Sumo Deadlift High Pulls (95lb)
- 7 Burpees
- 4 Sumo Deadlift High Pulls (95lb)
- 6 Burpees
- 5 Sumo Deadlift High Pulls (95lb)
- 5 Burpees
- 6 Sumo Deadlift High Pulls (95lb)
- 4 Burpees
- 7 Sumo Deadlift High Pulls (95lb)
- 3 Burpees
- 8 Sumo Deadlift High Pulls (95lb)
- 2 Burpees
- 9 Sumo Deadlift High Pulls (95lb)
- 1 Burpee
- 10 Sumo Deadlift High Pulls (95lb)
Total time: 8:42. Terrible. I hit the wall with the set of 7 SDLHP and had to partition the remaining ones. Felt pretty bad.
Who do you appreciate?
I figured I needed a heavy dumbbell workout to get the most out of my $5 day pass at the gym so I grabbed an 80lber and made this up on the fly:
- 2 Turkish Get Ups (each side)
- 4 DB Snatches (each side)
- 6 DB Rows (each side)
- 8 DB Swings
Repeat 3x
As even Zach knows, TGUs for time are unwise, so I made sure I took my time on them. I finished the whole thing in around 12 minutes. This one had me sweating and huffing like a beast. Poach THAT, dear reader.
