Tuesday, January 5

012/006/009-001/004/010

I've not been not working. But I've frequently not typed about it. Backlog below:

012/006:
-4xLC+PC (MB Squat Presses, MB Stepup Shoulder Presses)
-Basic TC Warmup (100 lazy swings, 100 twists, 100 reverse twists, 15 TC squats)

012/007:
-1.3mi Hill Interval
-1xGC (Wobble Glute Bridge.
Glute Circuit= 30 Glute Brigdes, 20 'L' Leg Raises, 20 Bird Dogs, 20 Single Leg G.Bridge, 20 Lying Hip Adductor, 12 Clap Pushups. All of these I held for 5 seconds per rep. Some I would do circles w/ my ankles (In and out) to count the seconds. Other things were added as time went on. Including wobble boards.)
-10x10sec Glute Bridge

012/009
-8x10 (10 sec rest) MB Slams
-8x10 (10 sec rest) MB btw Legs Forward Throw
-4lb MB wall dribbles overhead/chest 40 each.
-various wall throw/catches w/ 4lb MB and 12lb MB

012/011
-100 4lb MB burpees

012/013
-1.3mi Hill Interval

012/015
-LC+PC as 007

012/016
-2x GC (16 Clap Pushups)

012/017
-8x10 (10sec rest) MB Slams
-Assorted MB Wall Throws
-1x4/4 Pullups (4/4 Pullups= [x]/[y] types of pullups. x=on a board parallel to shoulders, on a board parallel to the pike not sticking out of your xyphoid process. I'm not explaining it any further save to say that the two boards are perpendicular to each other.)

012/023
-3x5/4 Pullups
-8x10 (10 sec rest) MB Slams
-8x8 (10 sec rest) MB Arc Raise Squats
-8x4x2x1 MB Hop Shoulder Press

012/025
-1/3mi Hill Interval Run

012/028
-3x(20 MB GKeep Hold Squats, 20 MB Shoulder Press Lunges, 20 MB GK Hold Step Ups, 10 Waist Height Box Jumps, 10 MB Pushups, 10 Straddle Wobble Board Plyo Pushups, 10 Elbow-In Pushups)
-3xMB Back Lift/Swing
-100 Lazy Twists
-50 Upper Body L/R Shifts

012/029
-.8mi Hill Int.
-100 High Chest Elbows Up-n-Out MB Twists
-20 Full Atlas Squats (Balance 12lb MB on nape of neck during 20 full squats)
-30 Hands Clasped behind back Twists

001/003/010
-2x(3x30 "Bottom of Squat ISO Twists"). That is: Hold onto your knees with your hands and twist without moving in various in/out combinations.
-2x70 Lean Back High Chest MB Twists
-2.5x15 MB Pushups
-70 "Monster Mash"
-50 "Head-to-Shoulders"
-50 "Head Nodders"
-8x10x10secrest MB Slams
-2x5/4 Pullups
-8 Waist Height Box Jumps
-16 Straddle Wobble Board Jumps

001/004/010
-002/014/007

3 comments:

wixwixwix said...

xyphoid beeblebrox?

i love names for exercises almost enough to try them. this post did just get me to step away from my laptop to see how 100 lazy twists felt. ahhhhh.

J said...

Se(a)crest Medicine Ball Slams?? Feeling a little pent up aggression after New Year's?

dusty.rhodes said...

Aggression? Naw.
Just redreamt this dream
I want to live before it dies.