Today I went for a half mile mild pace walk. Encountered a river, stopped and sat down Grok style. I absorbed the beauty. Skipped a few rocks, challenging my left untrained rock skipper arm. Walked quater mile to find a hilly 50 meter strip. It was rich soil with weeds and grass confidently sticking out everywhere, within the 50 meters was uplifted land to leap over or take that last stride and get some good air. Felt so natural to sprint in such conditions. I even obtained a spear-like piece of wood and held on to it as if I was chasing down my meal. I did all this barefoot and in a 26 hr fasted state. I sprinted 5x , down the route as 1 up the route is 2 and so on....
Now for the FEAST :)
Walked the dog 2 miles
Power Cleans 5x5
Push Press 5-5-5-5-5
Back Squat 5-5-5-5-5
Single arm swings with 12kg kettlebell, 25 each side.
Two-arm swings with 20kg kettlebell, three sets of 25.
If there's one thing I have discovered, it is that kettlebell swings don't burn fat, they napalm it.
Morning: 6x50 two-handed kettlebell swings, 5x12 pullups, 10k run.
Evening: 10 set tabata with two-handed kettlebell swing, 3x5 Bench Press, 3x5 Parrell Back Squats, 3x5 Standing Overhead Press,
10 set tabata of stationary bike intervals.
Cross fit this am: "Helen" WOD.
walked 4 miles this evening.
Back on the training path after a bout with the flu,
Bashed out 2200m in various sets and drills in the swimming pool at squad this morning after almost 2 weeks off, arms were toast half way thru.
But the best part was a 600m swim set in the middle of the session which is my sprint race distance. I done it with no rests but slow. Now know I can swim the distance (all ways new i would be able) time to work on increasing the pace.
21 Back Squat 225 lbs
42 GDH Sit-Ups
15 Back Squats 225 lbs
30 GHD Sit-Ups
9 Back Squats 225 lbs
18 GHD Sit Ups
Took about 12 minutes
4 x Hand Stand Push-Ups
8 x Dead Lift (225 lbs)
12 x Wall Ball (20 lbs)
16 x Pull-Ups
Today 1.5 mile dog walk (just a quick one).
This evening 6 mile sprint cycle....first half mile on slight incline, next 1.5 miles on a 45-50 degree incline. Either on the seat the whole way to hammer my quads or off the pedals to hammer the calves.
Rest of the ride on slight inclines/declines (theres no flat road where I live haha).
Tonight was Steve Maxwells kettle bell 22min work out. *[url=http://www.maxwellsc.com/articles.cfm?art_id=3015&startrow=1]Steve Maxwell Strength & Conditioning[/url]
Done with a 16kg bell
Minutes 1 and 2:
Around the Body Pass.*
Minutes 3 and 4:
Minutes 5 and 6:
Good Morning Stretch.*
Windmill, left arm.*
Squatting Around Body Pass.*
Windmill, right arm.
Squatting Around Body Pass.
Single Arm Swings, left arm.
Turkish Get-Ups, left arm.
Single arm swings
Turkish Get-Ups, right arm.
Minutes 17 and 18:*
Minutes 19 and 20.*
Clean and Press*
All done with a 16 kg KB. Nice workout got a good sweat up and was challenged with the weight. Need to look at the windmills as I wasn't doing them right.
Nice my friend. How do you progress this....Go for more reps/Use heavier weight?