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Erik's 2013 Training Book

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Friday - Martial Arts

Post by Erik on Fri Apr 12, 2013 1:33 pm

My wrist was bugging me this morning, so I took it easy.

Static stance training
Dynamic stance training
1/2 hour martial arts basics

And that's all I had time for.

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Sunday - Weapons Work

Post by Erik on Sun Apr 14, 2013 9:00 am

Another light one today...

because I forgot to do the burpees! Have to add some in tomorrow.

Meanwhile:
static stance training
dynamic stance training

Sword drills: Cuts, parries, thrusts, guards
Double stick drills
Single stick drills
Staff drills

Not bad for a lazy Sunday morning. Need to write out a routine, though. Now that I'm home I realize there's about a half-dozen things I could have done that I forgot about. Including the burpees.

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Re: Erik's 2013 Training Book

Post by itlives on Sun Apr 14, 2013 10:04 am

It's good to hear you're still doing burpees. It means your wrist is not HURT but was just hurting!
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Monday - Workout

Post by Erik on Mon Apr 15, 2013 7:14 pm

Time for some Mudder-style workout fun:

Warm-up: Joint circles, 50 each jumping jacks, knee to elbow, alternating toe touch.

Round 1:
2 minutes burpees
1 minute pushups
2m skates
1m squat (2x50lb dumbbells)
2m ski jumps
1m slippery mountain climbers

1m break

Round 2:
2m standing mountain climbers
1m horizontal rows
2m high knees
1m clean & press (2x40 lb dumbbells)
2m quick feet
1m crawl-outs

1m break

Round 3:
2m tire run
1m feet up pike pushup
2m swamp stomps
1m lunges w. 50lbs
2m leap frogs
1m chin ups

1m break

Round 4:
2m mountain climbers
1m deadlift - 2x50 lb. dumbbells
2m step ups
1m bench dips
2m burpees
1m plank

Stretch

Clever boy that I am, I slept in this morning, so I had to do this this evening. And now I have 45 minutes to recover before I go to a class on kicking for stunt-fights. I am going to seriously regret this workout in about 2 hours.


Last edited by Erik on Tue Apr 16, 2013 9:53 am; edited 1 time in total

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Tuesday - Running

Post by Erik on Tue Apr 16, 2013 9:52 am

Great time last night at Rapier Wit. Tyler Williams (stuntman and actor) came in and ran a kicking workshop last night. Got a few pointers and had a great time.

But today...

RUNNING WITHOUT PAIN!!!!!

Distance: 6.52 km

Time: 41:53 (38:53 without the stoplights, dammit)

Pace: 6:26 (5:58 without the stoplights)

No shin-splints! Yay!!!

I hereby declare that these exercises:

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Work really well!

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Wednesday - Workout

Post by Erik on Wed Apr 17, 2013 8:20 pm

Another morning of sleeping in (until 7 a.m.) so I did this this evening...


Warm-up: Joint circles, 50 each jumping jacks, standing knee to elbow, alternating toe touch

1 minute per exercise, 10 seconds to switch, 1 minute break between rounds

Round 1
2x cargo climbers
Chin ups 16+4
Squats 33
Knuckle pushups 36+9
Bicycle crunch 20+15
2x shadow boxing
Handstand hold 34s
Narrow squats 20+3
Horizontal rows 21+3+3+3
Plank supermans 4+3
2x Quick feet

Round 2
Pull ups 10+2
Front Squat (2x50lb dumbbells) 11
Hindu pushups 11+4
Mason twists 13+13+4
2x shadowboxing
Feet up pike pushups 20
Deadlift (2x50lb dumbbells) 13
Wide back row (2x50lb dumbbells) 9
Plank knee/x-knee to elbow 6+3
2x Ski jump

Round 3
2x Swamp stomp
Towel pull ups 2+1+1
50 lb front lunge 14
Narrow pushups 12+3
V-sits 15+7+3
2x shadowboxing
Shoulder press (2x50lb dumbbells) 5
50 lb back lunges 10
Alternating single snatch 6
Plank 30s+15s

2 minute rest

10 minute burpees: 7 (and then I nearly passed out, so I stopped)

Stretch!

Yeah, the burpees did not happen the way they should. Judging from how I was feeling, it was all about the dehydration today. I now have drunk much water and a little juice and feel almost not like vomiting and dying. So that's good, right? :mrgreen:

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Re: Erik's 2013 Training Book

Post by CheesedogTheFirst on Thu Apr 18, 2013 1:00 am

"Almost" like not vomiting and dying eh? :pale:

Better than actually vomiting and dying I guess.

Stay hydrated Eric! :cheers2:
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Re: Erik's 2013 Training Book

Post by Dave on Thu Apr 18, 2013 8:43 am

Hahaha, ditto!

Erik wrote:No shin-splints! Yay!!!

I hereby declare that these exercises:

[You must be registered and logged in to see this link.]

Work really well!

Excellent! Thanks for the update! :)
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THursday - Running

Post by Erik on Thu Apr 18, 2013 10:17 am

Some mild pain on the top of my left ankle today, but I suspect that's from not stretching enough after yesterday's exercises.

I've been doing the shin-splint exercises every second day this week, on my non-running days. I am getting better at it, and it has really helped with distance, but I need to remember to stretch it out after.

So today:

Distance: 7.2 km

Time: 43:40 (41:40 without traffic lights)

Pace: 6:04/km (5:47 without traffic lights)

Stretching.

Not a good pace at all, but that's not the worry right now. Saturday and Monday I will take it further. I may even try for a 10 km on Monday, but we'll see how I feel. No sense in hurting myself now that it's finally going right for a change.

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Re: Erik's 2013 Training Book

Post by Glinda on Thu Apr 18, 2013 12:00 pm

Yay, it's good to see that you're progressing well in the running. Mobility is cool.


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Friday

Post by Erik on Fri Apr 19, 2013 5:48 pm

Not feeling up to much, today. So I did part of my usual workout.


Warm-up: Joint circles, 50 each jumping jacks, standing knee to elbow, alternating toe touch

10 minutes shadowboxing

1 minute per exercise, 10 seconds to switch, 1 minute break between rounds

Round 1
Chin ups 12
Squats 30
Knuckle pushups 36+9
Bicycle crunch 30+9
Handstand hold 35s
Narrow squats 20
Horizontal rows 21+9
Plank supermans 7

Round 2
Pull ups 8
Front Squat (2x50lb dumbbells) 6
Hindu pushups 12
Mason twists 35
Feet up pike pushups 12
Deadlift (2x50lb dumbbells) 10
Wide back row (2x50lb dumbbells)10
Plank knee/x-knee to elbow 6

Round 3
Towel pull ups 3
50 lb front lunge 10
Narrow pushups 10
V-sits 15
Shoulder press (2x50lb dumbbells) 5
50 lb back lunges 10
Alternating single snatch 3
Plank 305s

And that's it. Numbers we down, too. Sigh.

And now, dinner, than three hours of training. Starting with stick fighting!

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Re: Erik's 2013 Training Book

Post by amit_shah25 on Fri Apr 19, 2013 5:52 pm

Erik wrote:
Time: 43:40 (41:40 without traffic lights)

Pace: 6:04/km (5:47 without traffic lights)

Yea, traffic lights are kindaa pain. I used to sprint if a green light was "beatable". If you fail and light turns red, atleast you get to do some burpees while the light is red :toothy:
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Saturday - Running

Post by Erik on Sat Apr 20, 2013 11:38 am

Well, that was annoying.

Ran 1 km and my left calf and foot hurt to the point I had to stop. Argh.

So I stopped. Going to try again on Monday.

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Wednesday - Shadowboxing and Burpees

Post by Erik on Wed Apr 24, 2013 10:08 am

Not a good week for working out so far. Today is the first day I managed to motivate myself to do anything. Hopefully, it will be the beginning of a trend.

Tai Chi warm-up

Static stance training
Dynamic stance training

30s L lead shadowboxing (3+move combination)
30s R lead shadowboxing (3+move combination)
30s Burpees
30s rest

Did 12 rounds. Total burpees: 97

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Re: Erik's 2013 Training Book

Post by itlives on Wed Apr 24, 2013 8:56 pm

Pretty good workout this morning, Erik.

Noticed in an earlier workout "cargo climbers". What are they?
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Re: Erik's 2013 Training Book

Post by Erik on Wed Apr 24, 2013 9:21 pm

itlives wrote:Pretty good workout this morning, Erik.

Noticed in an earlier workout "cargo climbers". What are they?

They're from the Tough Mudder workouts. Basically a standing mountain climber, to help you train for cargo net climbing.

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Re: Erik's 2013 Training Book

Post by Dave on Thu Apr 25, 2013 12:04 am

amit_shah25 wrote:
Erik wrote:
Time: 43:40 (41:40 without traffic lights)

Pace: 6:04/km (5:47 without traffic lights)

Yea, traffic lights are kindaa pain. I used to sprint if a green light was "beatable". If you fail and light turns red, atleast you get to do some burpees while the light is red :toothy:

I remember doing that once back in my home town. The only thing was that I had people turning to look and then running away from me like they thought I was about to jump on them or something! :laugh2:
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Thursday - Workout

Post by Erik on Thu Apr 25, 2013 8:03 am

Finally managed to drag myself out of bed on time. Unfortunately, I lost 15 minutes getting organized so the workout is shorter than I would like:

Warm-up: Joint circles, 50 each jumping jacks, knee to elbow, alternating toe touch.

Round 1:
2 minutes burpees
1 minute pushups
2m skates
1m squat (2x50lb dumbbells)
2m ski jumps
1m slippery mountain climbers

1m break

Round 2:
2m standing mountain climbers
1m horizontal rows
2m high knees
1m clean & press (2x40 lb dumbbells)
2m quick feet
1m crawl-outs

1m break

Round 3:
2m tire run
1m feet up pike pushup
2m swamp stomps
1m lunges w. 50lbs
2m leap frogs
1m chin ups

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Thursday - Shadowboxing, Burpees, Running

Post by Erik on Thu May 02, 2013 11:35 am

Soooo.... apparently I have really not been focused on exercise this past seven days. And even today it took me forever to get motivated. Most annoying.

But today I finally got off my ass and got some work in:

Joint circles
Static stance training
Dynamic stance training

Shadowboxing and burpees
30s L lead 3-move combinations
30s R lead 3-move combinations
30s burpees
30 seconds rest
x15 (did 115 burpees)

5.7 km run: 37:24

My that running time was crap. It's like I was tired or something. :)

That was nice. And tomorrow's workout should suck royally.

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Re: Erik's 2013 Training Book

Post by itlives on Thu May 02, 2013 2:16 pm

WOW! I really like the shadowboxing/burpees circuit!

Good job doing 115 of the suckers!
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Re: Erik's 2013 Training Book

Post by Erik on Thu May 02, 2013 6:57 pm

itlives wrote:WOW! I really like the shadowboxing/burpees circuit!

Good job doing 115 of the suckers!

Thanks! It is a really cool circuit. I think the key is the 30 seconds of rest. It gives you just enough time to convince yourself you've got the energy to keep going.

The only thing that could improve it is making it a heavy bag circuit instead. :mrgreen:

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Re: Erik's 2013 Training Book

Post by itlives on Thu May 02, 2013 11:17 pm

I've been trying to get a 6' long, 100 lb. heavy bag off Craigslist down here. Stupid Outlook express keeps messing up! It's new and he wants $50!
I want it BAD!
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Re: Erik's 2013 Training Book

Post by Erik on Fri May 03, 2013 6:35 pm

itlives wrote:I've been trying to get a 6' long, 100 lb. heavy bag off Craigslist down here. Stupid Outlook express keeps messing up! It's new and he wants $50!
I want it BAD!

Good luck! That's a great deal!

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Friday - Workout

Post by Erik on Fri May 03, 2013 6:36 pm

Not bloody much of one, though.

Chin ups
Lunges
V-sits
Supermans
10-8-6-4-2

And now to go swing some swords for a few hours.

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Sunday workout - in the park!

Post by Erik on Sun May 05, 2013 9:47 am

Had a lovely knot in my calf yesterday. Skipped the workout, did a nice 5km hike with my girlfriend. First hike of the season, and many more to come!

Today:

Warm-up: joint circles, 50 each jumping jacks, standing knee to elbow, alternating toe touch

1 minute per exercise, 10 seconds to switch, 1 minute rest between rounds

Round 1
10-count bodybuilders 8
Squats 30
Pushups 45
L/R Single deadlifts 15/15
Horizontal rows 30

Round 2
Plank knee/x-knee to elbow 12
L side twist plank with hip dip 15
R side twist plank with hip dip 15
Plank supermans 8
Plank hold 25s+15s

Round 3
10-count bodybuilders 7
Walking front lunge 30
HSPU partials 6
Walking back lunge 26
Chin up 10

Round 4
Bicycle crunches 30
Back extensions 60
Mason twist 30
Windshield wipers 12
V-sits 15

Round 5
10-count bodybuilders 6
Step ups 30
Hindu push-ups 10
Bench jumps 10
Pull ups 5

2 minute rest

10 minute burpees: 60

Not bad, overall, for the first time at it. Windshield wipers sucked, but then, I was doing them wrong. Next time better.

And now, housework and gardening. Must be Sunday.

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Monday - Running

Post by Erik on Mon May 06, 2013 9:33 am

Lovely morning

Distance: 6.3 km

Time: 36.41

Pace: 5:49/km

A small victory there, both on distance and pace. First time in a while I've run a sub-6 km. That's nice. Shins felt good the whole run, too.

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Re: Erik's 2013 Training Book

Post by itlives on Mon May 06, 2013 9:42 am

And it's a great start to a great week!
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Friday - Martial Arts and Burpees

Post by Erik on Fri May 10, 2013 9:52 am

Thursday workout cancelled due to insomnia, dammit.

Today:
Tai Chi warm-up
Static stance training.
Dynamic stance training.
Basic techniques
10-minute burpees: 70

Not as much as I would like, but it was what I had time for. Next 10-minute burpees, the goal is 80.

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Re: Erik's 2013 Training Book

Post by itlives on Fri May 10, 2013 12:18 pm

Are you doing the burpees EMOTM? You should be able to hit your target soon! It's good to see your wrists holding up! :up:
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Re: Erik's 2013 Training Book

Post by Erik on Fri May 10, 2013 3:13 pm

itlives wrote:Are you doing the burpees EMOTM? You should be able to hit your target soon! It's good to see your wrists holding up! :up:

EMOTM... Every minute on the minute! (Took me a while!)

Yes, I am. Today was 7, Sunday will be 8. I will probably stick there for a few days, then go to 9 for the next one.

And I am thrilled about my wrists. Workouts plus care plus anti-inflammitories works wonders!

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Saturday Workout

Post by Erik on Sat May 11, 2013 1:54 pm

Warm-up: Joint circles, 50 each jumping jacks, knee to elbow, alternating toe touch.

Round 1:
2 minutes burpees
1 minute pushups
2m skates
1m clean and press (2x40lb dumbbells)
2m ski jumps
1m slippery mountain climbers

1m break

Round 2:
2m shoulder jacks
1m horizontal rows
2m high knees
1m front squat (2x40 lb dumbbells)
2m quick feet
1m crawl-outs

1m break

Round 3:
2m tire run
1m HSPU/pike pushup
2m swamp stomps
1m deadlifts (2x40lb dumbbells)
2m leap frogs
1m chin ups

1m rest

Round 4
2m mountain climbers
1m alt. single snatch
2m step ups
1m squat and press (2x40lb dumbbells)
2m ski jumps
1m plank

Round 5
2m cargo climbers
1m clean and press burpees (2x40lb dumbbells)
2 swamp stmops
1m renegade rows
2m burpees
1m towel pull ups

Had nothing left in my tank by round 5. Good workout.

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Re: Erik's 2013 Training Book

Post by itlives on Sat May 11, 2013 7:36 pm

Dang man! That's some good work! Also, it looks like you killed the shoulders/arms with the first two in every set!
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Re: Erik's 2013 Training Book

Post by Erik on Sun May 12, 2013 11:26 am

itlives wrote:Dang man! That's some good work! Also, it looks like you killed the shoulders/arms with the first two in every set!

That was the plan, and it worked. :mrgreen: My burpees and chin up numbers in the last set were too pathetic to even say out loud!

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Toronto Tough Mudder - Fall 2013

Post by Erik on Mon May 13, 2013 9:44 am

I registered for it last night. Now I just have to get my ass in shape for it.

Here's the info for those who are interested:

[You must be registered and logged in to see this link.]

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Re: Erik's 2013 Training Book

Post by Brahma Bill on Mon May 13, 2013 10:06 pm

Erik wrote:I registered for it last night. Now I just have to get my ass in shape for it.

Here's the info for those who are interested:

[You must be registered and logged in to see this link.]

That's great! Nothing like signing up to get you focused and motivated.
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Re: Erik's 2013 Training Book

Post by Dave on Tue May 14, 2013 1:00 am

Erik, I hope to meet you there, schedule permitting. :up: Is Glinda going to be there? Maybe MetaFlex too... ? Too bad GeoZim isn't hanging around lately...
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Re: Erik's 2013 Training Book

Post by MF! on Tue May 14, 2013 7:03 am

running races arent quite my thing. if anything i might try to sign up to be on the medical staff then maybe I'll see you guys there. I can let you know if that happens
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Re: Erik's 2013 Training Book

Post by Erik on Tue May 14, 2013 9:45 am

Dave.cyco wrote:Erik, I hope to meet you there, schedule permitting. :up: Is Glinda going to be there? Maybe MetaFlex too... ? Too bad GeoZim isn't hanging around lately...

Glinda will be there cheering us on. Her knee doesn't permit 11 mile runs just yet.

My group is scheduled to run first thing, Saturday morning, if possible.

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Tuesday - Running

Post by Erik on Tue May 14, 2013 9:52 am

Distance: 6.3 km

Time: 36.51

Pace: 5:50/km

Little slow this morning, which is expected on 3 hours sleep.

Still working out my mudder training schedule. Many things to consider.

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Re: Erik's 2013 Training Book

Post by CCTommy on Tue May 14, 2013 10:12 am

Nice training log, keep it up :)
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Re: Erik's 2013 Training Book

Post by itlives on Tue May 14, 2013 12:09 pm

It's good to see peeps in here trying to get together!
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Re: Erik's 2013 Training Book

Post by Glinda on Tue May 14, 2013 10:38 pm

Good work on the run Erik!

So when do you think you'll start with the playground workouts? I know its a cold, cold spring but I find them among your most interesting workouts. You work that playground very well my friend.

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Re: Erik's 2013 Training Book

Post by Dave on Tue May 14, 2013 11:41 pm

Heck man, who cares about the tough mudder, I'd be thrilled just to get in on one of those!
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Re: Erik's 2013 Training Book

Post by GreekPT on Wed May 15, 2013 12:02 am

Glinda will be there cheering us on. Her knee doesn't permit 11 mile runs just yet.

Is it going to be at considerable elevation? Are you going to have to wade/swim through frigid water? Twice? Lots of elevation gain/loss, i.e. up and down mountains? If so and if you do run that whole thing, I will get my a$$ back up to Canada to buy you a beer.

Happy trainings Sir!

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Re: Erik's 2013 Training Book

Post by Erik on Wed May 15, 2013 9:00 am

GreekPT wrote: Is it going to be at considerable elevation? Are you going to have to wade/swim through frigid water? Twice? Lots of elevation gain/loss, i.e. up and down mountains? If so and if you do run that whole thing, I will get my a$$ back up to Canada to buy you a beer.


Not at considerable elevation (it's in Ontario. We're not that high up), but the whole thing is held at Mt. St. Louis Moonstone (a ski resort) so yes, lots of up and down hills, frigid water, climbing over stuff and jumping down into water (this is going to do wonders for my fear of heights), fire hazards, electric shock hazards, and all the other fun things that make an obstacle course so interesting.

Happy trainings Sir!

Thank you, sir. I'll report back regularly!

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Wednesday - Workout

Post by Erik on Wed May 15, 2013 9:22 am

First day of toughening up the training for the Tough Mudder:

Warm-up: Joint circles, jumping jacks, standing knee to elbow, alternating toe touch

1 minute per exercise, 10 seconds to switch, 1 minute rest between sets, 2x means doing a double round of that exercise

Round 1
2x shoulder jacks
Chin ups
Squats
Slippery mountain climbers
2x skates
Push ups
100 lb. front squat
Plank supermans
2x ski jumps

Round 2
2x Cargo climbers
Pull ups
100 lb. deadlift
Mason twists
2x high knees
Horizontal rows
80 lb. clean and press
Plank knee/x-knee to elbow
2x quick feet

Round 3
2x tire run
Towel pull ups
80 lb. squat and press
V-sits
2x Swamp stomp
Renegade row (2 push up, 2x 40 lbs.)
Alt. single snatch (40 lbs)
Plank jacks
2x step ups

2x leap frogs
Bar hang
50 lb front lunge
Crawl-outs
2x Mountain climbers
100 lb. shoulder press
50 lb back lunge
Plank
2x quick feet

Stretch

The intention was to close out with 10 rounds of shadowboxing and burpees, but I took too long setting things up. I'll see if I can manage it tomorrow.

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Re: Erik's 2013 Training Book

Post by Erik on Wed May 15, 2013 9:24 am

Glinda wrote:Good work on the run Erik!

So when do you think you'll start with the playground workouts? I know its a cold, cold spring but I find them among your most interesting workouts. You work that playground very well my friend.

Probably later this week. Given that the Mudder runs rain, shine, cold or heat, I'd just better suck it up and get going on them.

That said, I am hoping for a warm fall. Running this in sub-zero without a wet-suit will probably kill me.

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Thursday - Running

Post by Erik on Thu May 16, 2013 9:45 am

Lovely day. The goal for this week and next is to get back up to 10 km. Then I'll begin incorporating hill training, interval training, and cross-country. After that the goal will be to increase the distance and speed, and burn off as much excess weight as possible (time to start eating healthy again!), because the less of me I have to drag over that distance, the better!

Distance: 7.1 km

Time: 42:45

Pace: 6:01/km

Not bad for the first time I've been over 7 km in months. I'll add a bit more Saturday, and more Monday.

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Saturday - Running

Post by Erik on Sat May 18, 2013 10:22 am

Yesterday's workout cancelled due to insomnia and prepping the house for my mother's visit.

Today:

Distance: 8.82 km

Time: 56:18

Pace: 6:23/km

Slower than I would like, but good distance and not bad for 2 nights of 5 hours sleep.


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Sunday workout in the park

Post by Erik on Sun May 19, 2013 10:37 am

Warm-up: Joint circles, 50 each jumping jacks, knee to elbow, alternating toe touch

1 minute on 10 seconds rest, 1 minute between rounds

Round 1:
10-count bodybuilders
squats
pushups
alt. single deadlifts
horizontal rows

Round 2:
Plank knee/x-knee to elbow
L. side twist plank w. dip
R. side twist plank w. dip
Plank supermans
Plank hold

Round 3:
10-count bodybuilders
Walking front lunges
HSPU/pike pushups
Walking back lunges
Chin ups

Round 4:
Bear crawl
Belly crawl
Crab walk
Lizard crawl
leap frogs

Round 5:
10-count bodybuilders
Step ups
Hindu pushups
Jump ups
Pull ups

Round 6:
Bicycle crunches
Mason twists
Back extensions
V-sits
Windshield wipers

Not putting in the numbers becaase they were embarrassing, but I got through it.

My ankle is a bit sore, so I'm keeping and eye on it today. Tomorrow I want to break 10 km.

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Re: Erik's 2013 Training Book

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