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Erik's 2013 Training Book

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Re: Erik's 2013 Training Book

Post by itlives on Tue Feb 12, 2013 2:10 pm

We just keep on doing what we can! That's what! :nod:
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Friday-Saturday Workout

Post by Erik on Sat Feb 16, 2013 10:42 am

Friday:
Tai Chi warm up
Static Stance training
Dynamic stance training

Basics: All blocks, all closed hand strikes, all kicks

Saturday:

Warm-up: Joint circles, 50 each Jumping jacks, Knee to Elbow, Alternating Toe Touch

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

Round 1
Shadowboxing L lead
Shadowboxing R lead
Chin ups 18+4
Squats 25
Knuckle pushups 40+3
Bicycle Crunch 47+3
Shadowboxing L lead
Shadowboxing R lead
Hand and feet up pike pushups 7+3
Narrow squat 20
Horizontal rows 30+3
Plank superman 9
Shadowboxing L lead
Shadowboxing R lead

Round 2
Shadowboxing L lead
Shadowboxing R lead
Bar Hang 35s
100 lb front squat 10
Wide knuckle pushups 20
Mason twists 20+10
Shadowboxing L lead
Shadowboxing R lead
Shoulder press (2x40lb) 8
100 lb. deadlift 14
Wide back row (2x50) 6
Plank knee to elbow (L+R) 10

Round 3
Shadowboxing L lead
Shadowboxing R lead
Assisted single arm hangs 3
Beginner shrimp squats (L+R) 6
50 lb swing 10
V-sits 20
Shadowboxing L lead
Shadowboxing R lead
Clean and press (2x50lb) 5
Alternating assisted pistols (L+R) 4
Alternating single snatch (40lb) 5
Plank X-knee to elbow 9
Shadowboxing L lead
Shadowboxing R lead

The shadowboxing was a nice bit of conditioning that didn't stress the joints. Felt good. Note the weight on the clean and press. Happy-making.


Last edited by Erik on Sun Feb 17, 2013 12:21 am; edited 1 time in total

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Re: Erik's 2013 Training Book

Post by itlives on Sat Feb 16, 2013 12:11 pm

Goood workout for you, Erik!

547 bicycle crunches in the first round! :magnify:
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Re: Erik's 2013 Training Book

Post by Erik on Sun Feb 17, 2013 12:21 am

itlives wrote:Goood workout for you, Erik!

547 bicycle crunches in the first round! :magnify:

*snerk*

Yeah, I'll just fix that typo, shall I?

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Re: Erik's 2013 Training Book

Post by Dave on Sun Feb 17, 2013 12:26 am

Yeah I thought that was kind of a low number too. :P
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Wednesday - Workout

Post by Erik on Wed Feb 20, 2013 8:07 am

Warm-up: Joint circles, 50 each Jumping jacks, Knee to Elbow, Alternating Toe Touch

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

Round 1
2 xShadowboxing L lead
Shadowboxing R lead
Chin ups 15+2
Squats 31
Knuckle pushups 42+3
Bicycle Crunch 20+20
Shadowboxing L lead
Shadowboxing R lead
feet up knuckle pike pushups 12
Narrow squat 17
Horizontal rows 30+10
Plank superman 10
Shadowboxing L lead
Shadowboxing R lead

Round 2
Shadowboxing L lead
Shadowboxing R lead
Bar Hang 40s
100 lb front squat 10
Wide knuckle pushups 21
Mason twists 20+10
Shadowboxing L lead
Shadowboxing R lead
Shoulder press (2x40lb) 9
100 lb. deadlift 15
Wide back row (2x50) 8
Plank knee to elbow (L+R) 12

Round 3
Shadowboxing L lead
Shadowboxing R lead
Single arm hangs (L+R) 2 x 1s
Beginner shrimp squats (L+R) 4
50 lb swing 12
V-sits 20+3
Shadowboxing L lead
Shadowboxing R lead
Clean and press (2x50lb) 4
Alternating pistols (L+R) 2
Alternating single snatch (40lb) 5
Plank X-knee to elbow 10
Shadowboxing L lead
Shadowboxing R lead

Light Stretching

My hang time on the single holds suck. Also, pistols! (Form was crap, mind you. Need to work on it)

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Re: Erik's 2013 Training Book

Post by itlives on Wed Feb 20, 2013 10:05 am

GREAT workout , Erik!
Makes me want to do conditioning today -but, I better stick to my plan....

I have been doing shadowboxing to warm up lately. It's amazing how fast it works!
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Re: Erik's 2013 Training Book

Post by Erik on Wed Feb 20, 2013 11:50 am

itlives wrote:GREAT workout , Erik!
Makes me want to do conditioning today -but, I better stick to my plan....

I have been doing shadowboxing to warm up lately. It's amazing how fast it works!

Thanks!

Yes, I love shadowboxing. I'd be happier if I had a heavy bag and someplace to put it. Then I could really mix it up.

One of my new favourite workouts for heavy bag is:
30s L lead
30s R lead
30s burpees
30s rest
x as many as possible until dead :mrgreen:

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Re: Erik's 2013 Training Book

Post by Dave on Wed Feb 20, 2013 12:02 pm

"Death occurred at round 2," said the coroner looking at the once conditioned cyco.
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Re: Erik's 2013 Training Book

Post by GreekPT on Wed Feb 20, 2013 12:18 pm

Erik wrote:Friday:

Clean and press (2x50lb) 5


Nothin wrong with that....maybe u did it with lots of caffeine?? :)

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Re: Erik's 2013 Training Book

Post by itlives on Wed Feb 20, 2013 3:56 pm

Erik wrote:

One of my new favourite workouts for heavy bag is:
30s L lead
30s R lead
30s burpees
30s rest
x as many as possible until dead :mrgreen:
That looks good. I may give it go in the near future! Do you kick the bag much in this routine?

Dave.cyco wrote:"Death occurred at round 2," said the coroner looking at the once conditioned cyco.
Maybe you should mix in some? To be honest, I could be done after 1 set if I went as hard as possible (especially on the burpees). So, I when I do it it will be around 75%. Then maybe I could hit 3 rounds!
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Re: Erik's 2013 Training Book

Post by Dave on Wed Feb 20, 2013 4:09 pm

Yeah I shadowbox at work sometimes when I'm the only one there. Kick too. I kick a lot lately, side kicks mostly. I love side kicks. I can still come close to my head height cold.
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Re: Erik's 2013 Training Book

Post by Erik on Wed Feb 20, 2013 5:30 pm

itlives wrote:That looks good. I may give it go in the near future! Do you kick the bag much in this routine?

I like to do three move combinations, so at least one kick and two punches, or variations on a theme. Of course, I haven't had the chance to do this in a while.

So, I when I do it it will be around 75%. Then maybe I could hit 3 rounds!

Yeah, in the shape I'm in right now, I suspect that's at least a round more than me. Can't wait to get a new bag...

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Re: Erik's 2013 Training Book

Post by itlives on Wed Feb 20, 2013 5:52 pm

Dave.cyco wrote: I can still come close to my head height cold.

I remember those days... can't do it cold anymore!

Erik - the old 1-2-3 I love it!
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Friday - Workout

Post by Erik on Fri Feb 22, 2013 8:16 am

Warm-up: Joint circles, 50 each Jumping jacks, Knee to Elbow, Alternating Toe Touch

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

Round 1
2 xShadowboxing L lead
Shadowboxing R lead
Chin ups 16+2
Squats 32
Knuckle pushups 43+6
Bicycle Crunch 41
Shadowboxing L lead
Shadowboxing R lead
feet up knuckle pike pushups 15
Narrow squat 20+5
Horizontal rows 30+13
Plank superman 6
Shadowboxing L lead
Shadowboxing R lead

Round 2
Shadowboxing L lead
Shadowboxing R lead
Bar Hang 42s
100 lb front squat 11
Wide knuckle pushups 22
Mason twists 30+10
Shadowboxing L lead
Shadowboxing R lead
Shoulder press (2x40lb) 10
100 lb. deadlift 16
Wide back row (2x50) 10
Plank knee to elbow (L+R) 13

Round 3
Shadowboxing L lead
Shadowboxing R lead
Single arm hangs (L+R) 2x1s, 2x5s assisted
Beginner shrimp squats (L+R) 5
50 lb swing 12
V-sits 21
Shadowboxing L lead
Shadowboxing R lead
Clean and press (2x50lb) 5
Alternating pistols (L+R) 2
Alternating single snatch (40lb) 6
Plank X-knee to elbow 12
Shadowboxing L lead
Shadowboxing R lead

Light Stretching

And now to dash madly off to work.

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Saturday - Running

Post by Erik on Sat Feb 23, 2013 9:13 am

A slow 5 km today through slush, ice and puddles. I don't mind my feet getting wet when I run, but it gets really irritating when only one foot keeps getting wet. It leaves you all off-balance! :mrgreen:

Distance: 5.13 km

Time: 31:03

Pace: 6:03

Lousy time, of course, but time wasn't the point, this morning. Nice to actually get out on the street again.


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Re: Erik's 2013 Training Book

Post by Dave on Sat Feb 23, 2013 1:38 pm

Did you go for a swim with your other foot to balance things out? :eyebrows:
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Tuesday Workout

Post by Erik on Tue Feb 26, 2013 10:58 pm

I ended up teaching last night - a class on grappling and ground-work for the stage, culminating with Juijutsu done on a hard-wood floor without padding. If you do it right (for stage) there should be no bruising. We did it right.

But it meant that I slept in this morning, because I was knackered. So while my little girl was at brownies this evening, I did my morning workout.

Warm-up: Joints, 30 each Jumping Jacks, Knee to Elbow, Alternating Toe Touch

Mudder-style workout (no breaks between exercises)

2 minutes cargo climbers
1 minute knuckle pushups
2m quick feet
1m squat
2m 3-move shadowboxing
1m plank
1m rest

2m skates
1m horizontal rows
2m high knees
1m scissor jumps
2m 3-move shadowboxing
1m plank supermans
1m rest

2m shoulder jacks
1m feet up knuckle pike pushups
2m ski jumps
1 m squat & press (50lbs)
2m 3-move shadow boxing
1m plank knee/x-knee to elbow
1m rest

2m swamp stomp
1m chin ups
2m tire run
1m step ups
2m 3-move shadowboxing
1m plank
1m rest

A good little work out. Once more, I am doing my best to minimize strain and bending on my wrists, so no burpees, flat pushups, mountain climber or similar exercises until they are healed up.

Need to stretch before I go to bed. We'll see if I do.

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Saturday - Workout

Post by Erik on Sat Mar 02, 2013 9:48 am

That was a right crappy week for sleep. And the Migraine Thursday was actually bad enough to send me home from work. Then Friday I felt hungover from Thursday's migraine, which is totally unfair. If I end up hung-over I want some good stories out of it or a blank space in my memory and incriminating pictures.

I may have to give up coffee again. I really, really don't want to. Sigh.

Warm-up: Joints, 30 each Jumping Jacks, Knee to Elbow, Alternating Toe Touch

Mudder-style workout (no breaks between exercises)

2 minutes cargo climbers
1 minute pushups
2m quick feet
1m squat
2m 3-move shadowboxing
1m plank
1m rest

2m skates
1m horizontal rows
2m high knees
1m scissor jumps
2m 3-move shadowboxing
1m plank supermans
1m rest

2m shoulder jacks
1m feet up pike pushups
2m ski jumps
1 m squat & press (50lbs)
2m 3-move shadow boxing
1m plank knee/x-knee to elbow
1m rest

2m swamp stomp
1m chin ups
2m tire run
1m step ups
2m 3-move shadowboxing
1m boxer neck exercises/neck bridge
1m rest

Stretch

Stuff in bold represents changes to the workout. I switched over to the neck bridge/boxer neck exercises because it occurs to me I do nothing for my neck. I managed to do both the pushups and pike pushups with flat hands and no pain. This was exciting. Another month and I may be able to start burpees again!

Wow, I say that like it's a good thing. :shocked:

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Re: Erik's 2013 Training Book

Post by itlives on Sat Mar 02, 2013 12:08 pm

Erik wrote:This was exciting. Another month and I may be able to start burpees again!

Wow, I say that like it's a good thing. :shocked:

:hifive: I feel ya!

Burpees hurt so good!

Your migraines haven't been logged for awhile. You think they are from caffeine?
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Re: Erik's 2013 Training Book

Post by 98poundweakling on Sat Mar 02, 2013 1:39 pm

I'd like to think the neck bridges/boxer neck exercises will help with the migraines.
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Re: Erik's 2013 Training Book

Post by Erik on Sat Mar 02, 2013 7:42 pm

98poundweakling wrote:I'd like to think the neck bridges/boxer neck exercises will help with the migraines.
Man, I hope so. :nod:

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Re: Erik's 2013 Training Book

Post by Erik on Sat Mar 02, 2013 7:44 pm

itlives wrote:Your migraines haven't been logged for awhile. You think they are from caffeine?

No, they're barometric. That said, drinking too much coffee, eating garbage, and not sleeping enough really don't help my ability to cope with them.

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Re: Erik's 2013 Training Book

Post by GreekPT on Sat Mar 02, 2013 8:43 pm

Yo Erik, we need sleep. As much as I say that, I often, too often don't get enough. Bad on me. I wonder if you can keep the coffee if you get more sleep? I've been too busy to monitor everyone, but I thought you were eating - kinda cleanerer? Wha happn?

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Re: Erik's 2013 Training Book

Post by Erik on Sun Mar 03, 2013 9:34 am

GreekPT wrote:Yo Erik, we need sleep. As much as I say that, I often, too often don't get enough. Bad on me. I wonder if you can keep the coffee if you get more sleep? I've been too busy to monitor everyone, but I thought you were eating - kinda cleanerer? Wha happn?

The short version is that a lot of things went to crap in a short amount of time, my sleep patterns went next, and they took my diet and eating habits with them.

Things are slowly calming down, and I have some new opportunities that I'm hoping will allow me to fix some of my issues (but let me say here, thank Odin the mighty I still have a job!). Meanwhile, I'm pulling myself together in terms of sleep, and am working on eating cleaner again.

Slow, small steps right now, but things are moving forward.

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Re: Erik's 2013 Training Book

Post by itlives on Sun Mar 03, 2013 11:07 am

Glad you still have a job! Now get some schleeep!
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Re: Erik's 2013 Training Book

Post by Erik on Sun Mar 03, 2013 12:11 pm

itlives wrote:Glad you still have a job! Now get some schleeep!

Working on it! :toothy:

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Re: Erik's 2013 Training Book

Post by Dave on Sun Mar 03, 2013 1:33 pm

Good. Don't be a schlep, you need your schleep. :trolldance:
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Monday - Workout

Post by Erik on Mon Mar 04, 2013 6:48 pm

Been an odd day today. More on that later.

Warm-up: Joint circles, 50 each Jumping jacks, Knee to Elbow, Alternating Toe Touch

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

Round 1
2x Shadowboxing (L lead/R lead)
Chin ups 12+2
Squats 30
Knuckle pushups 36+9
Bicycle Crunch 20+20
2x Shadowboxing (L lead/R lead)
feet up pike pushups 17
Narrow squat 20+5
Horizontal rows 27+3
Plank superman 7
2x Shadowboxing (L lead/R lead)

Round 2
2x Shadowboxing (L lead/R lead)
Pull ups 5+3
100 lb front squat 8
Wide pushups 24+6
Mason twists 10+20
2x Shadowboxing (L lead/R lead)
Shoulder press (2x40lb) 8
100 lb. deadlift 12
Wide back row (2x50) 10
Plank knee/ x-knee to elbow (L+R) 3+3

Round 3
2x Shadowboxing (L lead/R lead)
Towel chin ups (L+R) 1+1+2
Beginner shrimp squats (L+R) 4
50 lb swing 12
V-sits 16+6
2x Shadowboxing (L lead/R lead)
Clean and press (2x50lb) 3
Alternating pistols (L+R) 3
Alternating single snatch (40lb) 5
Boxer neck exercise/ Asst. neck bridge 11
2x Shadowboxing (L lead/R lead)

Light Stretching

And that's all she wrote.

Changed a couple of the knuckle exercises for flat hand as my wrists slowly improve. Left the first round of knuckle pushups because, hey, I like knuckle pushups. Switched around some of the plank and added in the neck exercises because I haven't really done those in a while and I want to strengthen up my neck. Also switched out the hang and single hangs for chin ups and towel chin-ups respectively. My left elbow was really starting to bug me with those, so better safe than sorry.

Tonight: Spanish Rapier at Rapier Wit!


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Re: Erik's 2013 Training Book

Post by itlives on Mon Mar 04, 2013 7:08 pm

I know what a rapier is. What is wit?
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Re: Erik's 2013 Training Book

Post by Dave on Mon Mar 04, 2013 9:01 pm

If I may: [You must be registered and logged in to see this link.]

Also,

yahoo.answers.com wrote:A rapier (a type of sword) is pointed (like a needle) and very sharp. Therefore, a "rapier wit" would be an intelligence that is piercing and keen.
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Re: Erik's 2013 Training Book

Post by itlives on Mon Mar 04, 2013 11:56 pm

Thanks!
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Re: Erik's 2013 Training Book

Post by Erik on Tue Mar 05, 2013 1:25 am

Dave.cyco wrote:If I may: [You must be registered and logged in to see this link.]

Also,

yahoo.answers.com wrote:A rapier (a type of sword) is pointed (like a needle) and very sharp. Therefore, a "rapier wit" would be an intelligence that is piercing and keen.

Correct on all points, Dave!

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Tuesday - Running

Post by Erik on Tue Mar 05, 2013 10:21 am

Yesterday took more out of me than I thought. Teach me to work out in the evening.

Distance: 5.15 km

Time: 30:56

EDIT: Pace: 6:00/km (THOUGHT THAT WAS A BIT FAST FOR THE TIME AND DISTANCE)

Now I'm torn between working my speed on the 5 km, or building my distance to 10 km and then working on speed. Suggestions?



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Re: Erik's 2013 Training Book

Post by itlives on Tue Mar 05, 2013 10:29 am

Yeah, stop all that running, it makes me hurt. :mrgreen:
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Re: Erik's 2013 Training Book

Post by Erik on Tue Mar 05, 2013 11:09 am

itlives wrote:Yeah, stop all that running, it makes me hurt. :mrgreen:

You're not the only one! :lol:

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Re: Erik's 2013 Training Book

Post by amit_shah25 on Tue Mar 05, 2013 11:46 am

I say build distance upto 10K and then improve speed on 5K. But thats just me. I have love affair with longer sufferings and then making them more intense ;)
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Wednesday - Workout

Post by Erik on Wed Mar 06, 2013 11:47 am

Warm-up: Joint circles, 50 each Jumping jacks, Knee to Elbow, Alternating Toe Touch

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

Round 1
2x Shadowboxing (L lead/R lead)
Chin ups 14+4
Squats 33
Knuckle pushups 40+8
Bicycle Crunch 40+10
2x Shadowboxing (L lead/R lead)
feet up pike pushups 17
Narrow squat 22+5
Horizontal rows 30+5
Plank superman 4+3
2x Shadowboxing (L lead/R lead)

Round 2
2x Shadowboxing (L lead/R lead)
Pull ups 6+4
100 lb front squat 9
Wide pushups 25+10
Mason twists 20+10+8
2x Shadowboxing (L lead/R lead)
Shoulder press (2x40lb) 9
100 lb. deadlift 13
Wide back row (2x50) 11
Plank knee/ x-knee to elbow (L+R) 6+3

Round 3
2x Shadowboxing (L lead/R lead)
Towel chin ups (L+R) 2+2
Beginner shrimp squats (L+R) 4
50 lb swing 14
V-sits 18+5
2x Shadowboxing (L lead/R lead)
Clean and press (2x50lb) 4
Alternating pistols (L+R) 1
Alternating single snatch (40lb) 4
Boxer neck exercise/ Asst. neck bridge 11
2x Shadowboxing (L lead/R lead)

Light Stretching

Notes:
- Better on some things
- Worse on pistols, but my technique was much better on each.
- Need to drink more water during the day. I was mighty dry on this one.

Erik
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Re: Erik's 2013 Training Book

Post by itlives on Wed Mar 06, 2013 11:57 am

Pistols- better technique is always better than more numbers (I know you know 8) )
Looks like the wrists are holding steady!
Congrats on the pulling!
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Re: Erik's 2013 Training Book

Post by Erik on Wed Mar 06, 2013 12:26 pm

itlives wrote:Pistols- better technique is always better than more numbers (I know you know 8) )
Looks like the wrists are holding steady!
Congrats on the pulling!

Thank you! I am very happy about the wrists. At this rate, I will probably start (*shudder*) burpees again in April.

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Thursday - Running

Post by Erik on Thu Mar 07, 2013 12:45 pm

Distance: 5.15 km

Time: 30:45

Pace: 5:58/km

I think I mis-calculated the last one, Since I ran this fast, but have a worse pace.

Anyway, sticking with 5 km for the rest of the week, then moving to 7 km for the next round.

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Friday -Workout

Post by Erik on Fri Mar 08, 2013 10:55 am

Warm-up: Joint circles, 50 each Jumping jacks, Knee to Elbow, Alternating Toe Touch

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

Round 1
2x Shadowboxing (L lead/R lead)
Chin ups 16+1
Squats 30
Knuckle pushups 42+6+2
Bicycle Crunch 420+20
2x Shadowboxing (L lead/R lead)
feet up pike pushups 20
Narrow squat 25
Horizontal rows 30+4+3
Plank superman 8
2x Shadowboxing (L lead/R lead)

Round 2
2x Shadowboxing (L lead/R lead)
Pull ups 8+3
100 lb front squat 10
Wide pushups 27+10
Mason twists 15+8
2x Shadowboxing (L lead/R lead)
Shoulder press (2x40lb) 9+2
100 lb. deadlift 14
Wide back row (2x50) 12
Plank knee/ x-knee to elbow (L+R) 8+2

Round 3
2x Shadowboxing (L lead/R lead)
Towel chin ups (L+R) 3+2
Beginner shrimp squats (L+R) 5
50 lb swing 9
V-sits 20+6
2x Shadowboxing (L lead/R lead)
Clean and press (2x50lb) 4
Alternating pistols (L+R) 2+2
Alternating single snatch (40lb) 1
Boxer neck exercise/ Asst. neck bridge 12
2x Shadowboxing (L lead/R lead)

Light Stretching

Notes:
- No exciting changes, but some nice numbers
- Form sucked on pistols
- Was doing hte single snatches and the little finger on my right hand started burning in spiky pain. Not sure what that was about, but it feels better now.

And now, on with the day...

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Re: Erik's 2013 Training Book

Post by Fat belly dog on Sat Mar 09, 2013 12:55 am

Erik,

Nice workout mate that must have had the heart rate up.

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Re: Erik's 2013 Training Book

Post by Erik on Sat Mar 09, 2013 9:00 am

Fat belly dog wrote:Erik,

Nice workout mate that must have had the heart rate up.

Thanks!

Yeah, it's nice because it works the recovery time as much as the muscles. Lots of fun!

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Saturday - Running

Post by Erik on Sat Mar 09, 2013 9:03 am

Another day, another 5 km.

Distance: 5.15

Times: 29:08

Pace: 5:39/km

Better than last time, I must say.

Had some pain on the top of my foot in the first part and had to walk a few metres. It straightened itself, out though. Not sure what's causing it but will be keeping an eye out.

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Monday - Running

Post by Erik on Mon Mar 11, 2013 3:52 pm

Not as fast as I would like, but no real foot pain, either.

Distance: 5.15 km

Time:29:54

Pace: 5:48/km

Not bad. Next week I go to 7 km.

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Wednesday - Martial Arts

Post by Erik on Wed Mar 13, 2013 3:41 pm

A light one today. Massive migraine for the last few days, then couldn't sleep last night. Still managed to drag my ass up for some martial arts. Not much, but some:

Static stance training
Dynamic stance training

20 each of all blocks, all kicks, some hand techniques (ran out of time)

And that was it. Better than nothing, but not much.

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Re: Erik's 2013 Training Book

Post by Dave on Wed Mar 13, 2013 3:42 pm

Something is always worlds better than nothing. :)
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Re: Erik's 2013 Training Book

Post by itlives on Wed Mar 13, 2013 3:48 pm

Have you ever tried acupuncture for your migrains?

I've never had one, well, I might have had one, but was told it was a sinus headache. I can't imagine hurting more than that! I couldn't stand light!
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Thursday - Workout

Post by Erik on Thu Mar 14, 2013 9:30 am

It's a week with my little girl, so it's back to the mudder style workouts (they're shorter).

Warm-up: Joints, 30 each Jumping Jacks, Knee to Elbow, Alternating Toe Touch

Mudder-style workout (no breaks between exercises)

2 minutes cargo climbers
1 minute knuckle pushups
2m quick feet
1m squat
2m 3-move shadowboxing
1m plank
1m rest

2m skates
1m horizontal rows
2m high knees
1m scissor jumps
2m 3-move shadowboxing
1m plank supermans
1m rest

2m shoulder jacks
1m feet up knuckle pike pushups
2m ski jumps
1 m squat & press (50lbs)
2m 3-move shadow boxing
1m plank knee/x-knee to elbow
1m rest

2m swamp stomp
1m chin ups
2m tire run
1m step ups
2m 3-move shadowboxing
1m plank up-downs
1m rest

Not great on the stamina, but did manage to do the plank up-downs without any wrist pain. Another slow step forward on the death march to burpees! Wheeee! :eyebrows:

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Re: Erik's 2013 Training Book

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