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Workouts \• July 18, 2012
Wednesday I technically did a double, if weightlifting at lunchtime followed by an full surfing session in the late afternoon counts as a double. Leaving me with a brutal, full body fatigue by days end. Weightlifting Warm-Up: 5 rounds x 5 burpees @ 90 sec Chin-Ups and Dips: Chin-Ups 3 x max reps @ 90 [...] Workouts \• July 2, 2012
Four Week Cycle: Surf Safari 2012. Week I, Monday Workout. Warm-Up: Beach work while on a walk with the kids (high knees, broad jumps, shoulder mobility, karaoke, bear crawls, etc.) Burpees 5 x 5 15 minutes or so rest, then… 3 double interval rounds: Chin-Ups 3 x max reps @ 90 sec (4, 2, 2) [...] Workouts \• June 20, 2012
Workout less focused and intense than I’d like, because I was trying to teach Melody and Caroline the power clean while doing this. But I managed. Warm-Up: 4 x 200 meter run / 20 jumping jacks / 20 high knees Shoulder Rehab: y/t/i 3 x 12 x each exercise x 8 lbs Shoulder Press: 3 [...] Workouts \• June 18, 2012
Warm-Up: Burpees: 5 sets of 10, alternating with 4 x 100 meter run, continuous Shoulder Rehab: side raises 3 x 12 x 8 lbs Press: 3 x 9 x 35 lbs DBs Squat 5 x 45 / 5 x 145 / 3 x 195 / 1 x 215 / 1 x 230 / 1 x [...] Workouts \• June 15, 2012
Friday damn lack of sleep and late night gorging… two things threw me off my game. I did my best despite being a damn fool. Warm-Up: some light floor work, and shoulder mobility. How I conducted the workout: I supersetted everything. I put a timer on 5 rounds of 10 minutes and did my burpees, [...] Workouts \• June 13, 2012
Busy morning at ASC. Two new clients and three old ones. I was lucky to get in the training I did. I hit my small goal (burpees, presses, chin-ups and dips all completed) and I deadlifted more than last Wednesday, so, something must be right with the world. Warm-Up: 2 rounds of: 40m sprint, 10 [...] Workouts \• June 11, 2012
Third week of my current 4 week cycle started this morning at the gym. I need to sleep more! It’s becoming a glaringly obvious flaw in my training program. Warm-Up: 4 x suicides @ 20 and 40 meters (120 meters), with 2 x hi knees x 20, 2 x jumping jacks x 20 Shoulder Rehab: [...] Workouts \• June 8, 2012
Oof, my aching brain. Friday morning after a night of evil late night TV and diet-breaking snacking. Not enough sleep. I should have taken better care of myself. I felt like an invalid this morning. Like I could barely move. Like I was suspended in aspic. Like I had my head stuck in a bucket. [...] Workouts \• June 6, 2012
Didn’t get the sleep or rest I needed Tuesday, for coming into Wednesday. Tuesday I did a probably 4 mile walk and then the kids were up all night, it seems, including from 3:00 am on, until I rose at 4:45. I was not grumpy, however. I hit my small goal (did my burpees, presses, [...] Workouts \• June 4, 2012
Monday morning. Ugh. You came too too fracking early this week. I felt like a lump of something brown and fairly squishy this morning. Warm-Up: 4 rounds of suicide run 5, 10, 15, 20 meters (100 meter total), 20 high knees, 20 jumping jacks, continuous. Shoulder Rehab: Y/T/I, 3 x 10 x each exercise x [...] |
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