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Blood and rust: the new log of the dog.

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Re: Blood and rust: the new log of the dog.

Post by Dave on Thu Oct 03, 2013 9:01 am

Very nice! :nod:
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Fri Oct 04, 2013 2:34 am

Thanks Dave. I like to keep ... swinging! :toothy: :loopy: 


THURSDAY, OCTOBER 3

Short on time today, but I got in a good and very sweaty session.

WARMUP: Side lunges, cossack lunges, up and down dogs.

-- 4 MINUTES TABATA OF: --

1A. Squat Jacks
1B. Seal Jacks
1C. High Knees
1D. Hindu Pushups

-- 2 minutes rest --

-- 5 ROUNDS OF: --

2A. Jump Rope x 30 seconds
2B. Squat Thrust Jumps x 30 seconds
2C. Shadowboxing x 30 seconds
2D. Jump Rope x 30 seconds
-- 30 seconds rest --

-- 2 minutes rest --

-- 4 MINUTES TABATA OF: --

3A. Sump Squat Jumps
3B. Jumping Jacks
3C. Up Downs
3D. Crab Walk

Done and done.



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Re: Blood and rust: the new log of the dog.

Post by Dave on Fri Oct 04, 2013 9:18 am

Short on time today, but I got in a good and very sweaty session.
Another Cheesedude special!
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sat Oct 05, 2013 2:54 am

Dave wrote:
Short on time today, but I got in a good and very sweaty session.
Another Cheesedude special!
We serve 'em up hot at the Cheesedog Cafe'. :eat1: :eat2: :roll: 


FRIDAY, OCTOBER 4

WARMUP: bootstrappers, sun salutations.

-- 4 MINUTES TABATA OF: --

1A. Squat Jacks
1B. Seal Jacks
1C. Hindu Pushups
1D. High Knees

-- 3 ROUNDS OF: --

2A. Squat Thrust Jumps x 10
2B. Tuck L-Sits x maybe 5 seconds, maybe close to 10 on the last one. Been a long time since I worked these, and it shows.
2C. Squat Thrust Jumps x 10
2D. Pullups x 3, 3 second negs
2E. Squat Thrust Jumps x 10
2F. Shrimp Squats x 5/5 (the easier version, not the hard one)
2G. Squat Thrust Jumps x 10
-- 1 minute rest --

-- 4 MINUTES TABATA OF: --

3A. Sumo Squat Jumps
3B. Jumping Jacks
3C. Up Downs
3D. Mountain Climbers
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Tue Oct 08, 2013 1:38 am

MONDAY, OCTOBER 7

A quick late night strength session.

-- 4 rounds of: --

1A. Handstand x 10-20 seconds
1B. Box Pistols x 3/3
1C. Hanging Toes to Bar x 3

Some stretching and done.
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Wed Oct 09, 2013 2:21 am

TUESDAY, OCTOBER 8

Warmed up with foam rolling and 10 minutes moderate cardio on the bike

-- 4 MINUTES TABATA OF: --

1A. Squat Jacks
1B. Seal Jacks
1C. Hindu Pushups
1D. High Knees

2. Stationary Bike: 1 minute slow, 4 minutes HIIT (30/30), 1 minute slow

-- 3 ROUNDS OF: --

3A. Jump Rope x 30 seconds
3B. Shadowbox x 30 seconds
3C. Squat Thrust Jumps x 30 seconds
3D. Jump Rope x 30 seconds
-- rest 30 seconds --

4. Stationary Bike: 1 minute slow, 4 minutes HIIT (30/30), 1 minute slow
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Re: Blood and rust: the new log of the dog.

Post by itlives on Wed Oct 09, 2013 9:27 am

Gonna do seal and squat jacks this morning in a pseudoCheese workout!
Should be fun 8) 
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sat Oct 12, 2013 2:19 am

itlives wrote:Gonna do seal and squat jacks this morning in a pseudoCheese workout!
Should be fun 8) 
Great fun, especially done tabata style :twisted: 

FRIDAY, OCTOBER 11

-- 4 MINUTES TABATA OF: --

1A. Squat Jacks
1B. Seal Jacks
1C. High Knees
1D. Hindu Pushups

-- 5 ROUNDS OF: --

2A. KB Swing x 10
2B. Planche Plank Lean x 20 seconds
2C. KB Swing x 10
2D. Wide NG Pullup (3 second holds at top, middle, and just above bottom) x 1
2E. KB Swing x 10
2F. Plyo High Step-ups x 5/5
2G. KB Swing x 10
-- 30 seconds rest --

-- 4 MINUTES TABATA OF: --

3A. Sumo Squat Jumps
3B. Jumping Jacks
3C. Up Downs
3D. Mountain Climbers (hands on medicine ball)
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Re: Blood and rust: the new log of the dog.

Post by itlives on Sat Oct 12, 2013 8:46 am

We did 10 seal, squat and jumping jacks EMOTM for 10 minutes.
The little muscles on the outside of and above my ankles got the brunt of the pain!

You're laying off the weights in this round/session, eh?
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sun Oct 13, 2013 1:58 am

itlives wrote:We did 10 seal, squat and jumping jacks EMOTM for 10 minutes.
The little muscles on the outside of and above my ankles got the brunt of the pain!

That's a great cardio workout, I'll do something like that sometime!

You're laying off the weights in this round/session, eh?
No weights for as long as I can stand to go without.  My back has been giving me twinges, and I'm doing a new jow that's specifically for tendonOSIS that I have great hopes for, so I'm not doing any upper body bent armed pushing, limited upper body pulling.  Lots of static work and some negatives.  Boring!  

This is what I'm using.  I just started a few days ago so it's too soon to say anything.http://www.modernherbshop.com/Promotes_Healing_of_Chronic_Tendon_Injuries_p/suimed-tendon%20lotion.htm
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Re: Blood and rust: the new log of the dog.

Post by itlives on Sun Oct 13, 2013 10:21 am

I hope that liniment works for you. I sent them a request for the ingredient list in English.
There's not one ingredient in it that's in my Dit Da Jow (but sometimes dialect will get you when dealing with the Chinese).
It sounds promising.... updates please!
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Re: Blood and rust: the new log of the dog.

Post by Dave on Sun Oct 13, 2013 12:40 pm

Now I feel silly!  Sprained foot and I have not yet restocked my Jow!  :facepalm:
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Re: Blood and rust: the new log of the dog.

Post by itlives on Sun Oct 13, 2013 1:45 pm

Dave wrote:Now I feel silly!  Sprained foot and I have not yet restocked my Jow!  :facepalm:
That's only partially on you. I should have sent you some by now! You know what's going on....I'll try to get it out this week.
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Re: Blood and rust: the new log of the dog.

Post by Dave on Sun Oct 13, 2013 8:00 pm

Oh right, I forgot you mentioned having some extra Jow kicking around. If you're sure you can spare it, I gratefully accept!
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Mon Oct 14, 2013 2:40 am

As soon as I know anything I'll post it up. The jow I was using is for fresh hot injuries so it didn't do much, maybe a little. This new stuff is for old cold injuries.

SUNDAY, OCTOBER 13

-- 4 MINUTES TABATA OF: --

1A. Squat Jumps
1B. Seal Jacks
1C. Alternating Lunge Jumps
1D. Hindu Pushups

-- 10 EMOTM ROUNDS OF: --

2A. Squat Jacks x 10
2B. Seal Jacks x 10
2C. Jumping Jacks x 10
-- easy at first, pretty hard by the end... Thanks Mike! --

-- 3 ROUNDS OF: --

3A. L-Sit x 10 seconds
3B. Wide Pullups x 3, 3 second negatives
3C. Bottom Pistol Negatives x1/1, around 10 seconds for each

Some stretching and done
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Wed Oct 16, 2013 2:18 am

TUESDAY, OCTOBER 15

-- 4 MINUTES TABATA OF: --

1A. Squat Jacks
1B. Seal Jacks
1C. Squat Thrust Jumps
1D. Hindu Pushups

-- 4 ROUNDS OF 20/20 EACH OF: --

2A. Handstand
2B. Hanging Leg Raises (at first, hanging knee raises by the end)
2C. 2-hand KB Swing
2D. Alternating Box Pistols

Stretching and done
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sun Oct 20, 2013 1:52 am

SATURDAY, OCTOBER 19

FINALLY had the time for a proper session today.

WARMUP: Foam roll, bootstrappers, up and down dogs, squat jacks, seal jacks, cossacks, hindu pushups.

-- 5 ROUNDS OF: --

1A. Dips x 5
1B. Wide NG Pullup x 5,5,3,3,3
-- slow negs on all --

-- 3 ROUNDS OF: --

2A. Double DB Overhead Press x 12 (30#)
2B. Double DB Bent Row x 12 (30#)
-- no rest --

-- 8 ROUNDS OF: --

3A. Reverse Crunches x 8 (I started with bent leg Dragon Flags but quickly had to go to the reverse crunches)
3B. Double DB Clean and Press (35#) x 5
3C. Wall Sprint x 15 seconds
-- 30 seconds rest for the first 5 rounds, then had to switch to 45 second rests --

Stretches and done







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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Mon Oct 21, 2013 1:47 am

SUNDAY, OCTOBER 20

WARMUP: foam rolling, bootstrappers, lunges, squat jacks, seal jacks, high knees, hindu pushups

-- 5 ROUNDS OF:

1A. Box Pistols x 3/3
1B. 1-leg RDL (40#) x 5/5
-- no rest --

-- 3 ROUNDS OF: --

2A. Farmer's Walk (two 40#KB) x 45 seconds
2B. Band Slams x 10/10
-- no rest, I need to figure out how to do this heavier. My traps got tired way before my grip. --

-- 8 E90S ROUNDS OF: --

3A. Squat Thrust Jumps x 10
3B. High Knees x 20
3C. Jumping Jacks x 25
-- good one, easy at first, tough by the end --

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Re: Blood and rust: the new log of the dog.

Post by ma4ia on Mon Oct 21, 2013 12:39 pm

i love the way u train. So clean,so easy(not), so simple.

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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Tue Oct 22, 2013 1:27 am

Thanks Maria! I'm a simple guy, and usually clean. :face: 
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sat Oct 26, 2013 3:00 am

FRIDAY, OCTOBER 25

WARMUP: bootstrappers, shoulder mobility, squat jax, seal jax, high knees, hindu pushups, side splits, front splits.

-- 3 ROUNDS OF: --

1A. Pushup +20# x 3 (3 second negatives), 2 (5 second negatives, 1 (8 second negative)
1B. Bent Rows x 10 (two 40#ers)

-- 2 ROUNDS OF: --

2A. DB Screw Curl (30#) x 8
2B. Reverse Curl (35#) x 12

-- 3 ROUNDS OF: --

3A. Landmine Twists x 5/5
3B. Wall Sprint x 15 seconds
3C. Farmers Walk x 1 minute (two 40# KB)
-- 30 seconds rest --

4. Stationary Bike, 1 minute slow, 4 minutes HIIT (30/30), 2 minutes cool down

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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sun Oct 27, 2013 1:48 am

SATURDAY, OCTOBER 26

Short on time.

-- 5 ROUNDS OF: --

1A. 1 hand DB High Pull (60#) x 3/3
1B. Squat Jumps x 10
1C. Wide NG Pullups x 3
1D. Pushups x 5 (4-5 second negatives)
-- 30 seconds rest --
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Tue Oct 29, 2013 3:02 am

MONDAY, OCTOBER 28

WARMUP: foam roll, bootstrappers, side lunges, squats, lunges, up/down dogs

-- 4 MINUTES TABATA OF: --

1A. Squat Jacks
1B. Seal Jacks
1C. High Knees
1D. Hindu Pushups

-- 3 ROUNDS OF: --

2A. Double KB Thrusters x 3
2B. Wall Sprint x 15 seconds
-- 1 minute rest --

-- 3 ROUNDS OF: --

3A. Double KB Swing x 5
3B. Squat Jumps x 5
3C. Farmers Walk x 1 minute
-- 30 seconds rest --

4. Stationary bike: 1 minute slow, 8 minutes HIIT (20/40), 11 minutes moderate cardio pace.

Stretching.
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Re: Blood and rust: the new log of the dog.

Post by amit_shah25 on Tue Oct 29, 2013 3:26 am

Cheesedog wrote:
3A.  Landmine Twists x 5/5
Is that same as Russian Twists ?

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

If it is, landmine twists is a much cooler name, and I will be using that :mrgreen: 

And as Maria and others have said, simple and affective no nonsense workouts !
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Wed Oct 30, 2013 1:52 am

amit_shah25 wrote:
Cheesedog wrote:
3A.  Landmine Twists x 5/5
Is that same as Russian Twists ?

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

If it is, landmine twists is a much cooler name, and I will be using that :mrgreen: 

And as Maria and others have said, simple and affective no nonsense workouts !
Nope, it looks like this:[You must be registered and logged in to see this link.]

Except I just stick the end of the barbell in the corner with a folded up towel so I don't scratch up the bar or the wall.
And thanks!
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sun Nov 03, 2013 1:16 am

SATURDAY, NOVEMBER 2

Bootstrappers x 20
Jump rope x 1 minute

Squats x 20
Jump rope x 1 minute

Hindu Pushups x 10
Jump rope x 1 minute

Side Lunge x 20/20
Jump rope x 1 minute

Chair Dips x 10
Jump rope x 1 minute

V-ups x 20
Jump rope x 1 minute

Lying Hip Twists x 20
Jump rope x 1 minute

No rest throughout except a few seconds here and there. Good quick workout.

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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Thu Nov 07, 2013 1:46 am

WEDNESDAY, NOVEMBER 6

WARMUP: foam rolling, lying hip twists,bootstrappers, hip bridges, tablemakers, up/down dogs.

-- 4 MINUTES TABATA OF: --

1A. Squat Jacks
1B. Seal Jacks
1C. Mountain Climbers
1D. Hindu Pushups

-- 6 ROUNDS OF: --

2. 1-Hand DB Snatch (50#) x 2/2
-- 30 seconds rest --

-- 5 EMOTM ROUNDS OF --

3A. High Pull (135#) x 3
3B. DB Bent Row (35#) x 10-10-8-7-7
3C. Squat Jumps x 5

-- 3 X 20/20 ROUNDS OF: --

4. Deadlift (185#)

Stretching: straddles, camel pose, up/down dog
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Fri Nov 08, 2013 1:51 am

THURSDAY, NOVEMBER 7

-- 4 minutes tabata of: --

1A. Squat Jacks
1B. Seal Jacks
1C. Mountain Climbers
1D. Hindu Pushups

2. Zercher Squats (135#), 3 x 5

3. Pushup +20#, 3 x 5

Some stretching.
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sat Nov 09, 2013 1:26 am

FRIDAY, NOVEMBER 8

Busy and short on time. Squeezed in 4 or 5 sets of dips, and I think 3 sets of wide grip pullups and some lunges and called it a workout.
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Re: Blood and rust: the new log of the dog.

Post by Dave on Sat Nov 09, 2013 1:36 am

I don't comment often but I am keeping a constant eye on this log Rich. I will be trying to use my sandbag as a prop for my own landmine twists.
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sat Nov 09, 2013 1:54 am

Dave wrote:I don't comment often but I am keeping a constant eye on this log Rich.  I will be trying to use my sandbag as a prop for my own landmine twists.
You don't really need a sandbag. I just stick the end of the bar in a corner with a folded towel to keep the bar and the wall from getting scratched up.
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Re: Blood and rust: the new log of the dog.

Post by Dave on Sat Nov 09, 2013 2:44 pm

I would but I don't have a suitable corner in my garage as it's currently laid out... :shrug:
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sun Nov 10, 2013 1:30 am

SATURDAY, NOVEMBER 9

-- 3 ROUNDS OF: --

1A. Zercher Squats (140#), x 5
1B. KB Overhead Press (40#), x 5

-- 3 ROUNDS OF: --

2A. Pushups, feet in chair x 6
2B. Squats x 15
2C. Close Grip Chinups x 6
2D. Body Row x 10
-- no rest --

-- 3 ROUNDS OF: --

3A. Hanging Knee Raises x 5
3B. Side V-ups x 8/8
3C. Mountain Climbers, hands on med-ball x 20
-- no rest --

Stretching




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Re: Blood and rust: the new log of the dog.

Post by itlives on Sun Nov 10, 2013 3:16 pm

Don't know how you got off my sub list. I'm back on it.
Good work as always!
Have to try mountain climbers on the stability ball!
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Re: Blood and rust: the new log of the dog.

Post by ccheatum on Sun Nov 10, 2013 11:51 pm

I notice a lot of squat jacks and seal jacks in several of your recent workouts. I am not familiar with those, but looked them up. I may have to give those a try.
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Mon Nov 11, 2013 1:44 am

itlives wrote:Don't know how you got off my sub list. I'm back on it.
Good work as always!
Have to try mountain climbers on the stability ball!
They are a great core exercise, you'll love 'em.


ccheatum wrote:I notice a lot of squat jacks and seal jacks in several of your recent workouts. I am not familiar with those, but looked them up. I may have to give those a try.

Try them, you'll love/hate them. The perfect combination of conditioning and mobility.


SUNDAY, NOVEMBER 10

-- 5 EMOTM ROUNDS OF: --

1A. High Pulls (135#) x 3
1B. Wide NG Pullups x 3

-- 4 MINUTES TABATA OF: --

2A. Squat Jacks
2B. Jumping Jacks
2C. High Knees
2D. Hindu Pushups

-- 2 ROUNDS OF: --

3A. Side Planks x 15 seconds each side
3B. Jump Squats (25#) x 8
3C. Lunges x 8/8
3D. Pushups x 8
3E. Mountain Climbers (hands of med ball) x 20
3F. Pike Pushups x 5
-- I PLANNED on 4 rounds, but totally ran out of steam after two. Bleah!

Stretching and done.









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Re: Blood and rust: the new log of the dog.

Post by Dave on Mon Nov 11, 2013 3:00 pm

Still, nice session!
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Thu Nov 14, 2013 1:48 am

WEDNESDAY, NOVEMBER 13

It's late so just had a quickie.

1. Zercher Squats (145#), 3 x 5

2. Overhead Press (70#), 3 x 5

Bridges and straddle stretches to finish.
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Fri Nov 15, 2013 1:59 am

THURSDAY, NOVEMBER 14

-- 5 ROUNDS OF: --

1A. Band Slams x 5/5
1B. KB Swing x 10
1C. Squats x 10
-- no rest --

-- 5 ROUNDS OF: --

2A. Jump Rope x 100 skips
2B. Deadlift (135#) x 10
2C. Pushups x 10
2D. Pullups x 5
2E. Hanging Knee Raise x 5
-- 45 seconds rest --

3. Stationary bike x 15 minutes fast cardio

Stretching and done, good workout.
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Re: Blood and rust: the new log of the dog.

Post by itlives on Fri Nov 15, 2013 10:40 pm

Still got it going on!
Good work, Cheese :up: 
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sat Nov 16, 2013 2:55 am

Oh yeah baby!


FRIDAY, NOVEMBER 15

1. Zercher Squats (150#), 3 x 5

2. Overhead Presses (75#), 3 x 5

Reverse wrist curls, L-sits and stretching to finish.
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sun Nov 17, 2013 2:17 am

SATURDAY, NOVEMBER 16

-- 3 ROUNDS OF: --

1A. Jump rope x 100 jumps
1B. 1-hand KB Swing x 10/10
1C. Hindu Pushups x 10
-- no rest --

-- 3 rounds of: --

2. Shadowboxing, 2 minute rounds with 30 second rest


-- 3 ROUNDS OF: --

3A. Thrusters x 3
3B. Pullups x 4
3C. KB High Pull x 5
3D. Squat Jumps x 6
-- 45 seconds rest --




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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Tue Nov 19, 2013 2:26 am

MONDAY, NOVEMBER 18

1. Zercher Squats (155#), 3 x 5

2. Overhead Press (80#), 3 x 5

Slowly building back up, adding 5# per workout. Slow and steady, like a turtle, as Rick would say.
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Wed Nov 20, 2013 2:12 am

TUESDAY, NOVEMBER 19

WARMUP: 10 minutes fast cardio pace on the stationary bike

-- 6 ROUNDS OF: --

1A. 2-hand KB Swing x 10
1B. Wall Sprint x 15 seconds
-- 30 seconds rest --

2. Stationary bike: 1 minute slow, 4 minutes Tabata Sprints, 2 minutes slow

-- 5 ROUNDS OF: --

3A. Jump Rope x 50 skips
3B. Body Row x 10
3C. Burpees x 10
3D. Hanging Knee Raises x 6
-- 1 minute rest --

Stretching


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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Thu Nov 21, 2013 1:53 am

WEDNESDAY, NOVEMBER 20

-- 3 ROUNDS OF: --

1A. Jump Rope x 100 skips
1B. Squat Jumps x 9
1C. Zercher Squats (135#) x 6
-- 1 minute rest --

-- 3 ROUNDS OF: --

2A. Double DB Overhead Press x 8 (35#)
2B. Box Pistols x 5/5
2C. Wide NG Pullups x 3
2D. 1-hand KB Swing x 10/10
2E. Side V-ups x 10/10
-- 30 seconds rest --
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sat Nov 23, 2013 12:28 am

FRIDAY, NOVEMBER 22

-- 4 MINUTES TABATA OF: --

1. Band Slams

-- 4 MINUTES TABATA OF: --

2. Squat Thrust Jumps

-- 3 ROUNDS OF: --

3A. Front Squats (two 40# KB) x 3
3B. 1-hand DB Overhead Press (50#) x 5/5
3C. Double Bent Row (two 40# KB ) x 7
3D. Hanging Knee Raises x 9
-- 1 minute rest --

-- 4 MINUTES TABATA OF: --

4A. Squat Thrust Jumps
4B. Band Slams
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Re: Blood and rust: the new log of the dog.

Post by ccheatum on Sat Nov 23, 2013 12:50 am

Band Slams??

I gather you do not throw them on the floor…

So, you yank down on the band, which is fixed to some object overhead, mimicking the motion of a medicine ball slam? I imagine it would require a high resistance band to work, but that sounds interesting. Could you target obliques by twisting during the slam?
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sun Nov 24, 2013 1:52 am

ccheatum wrote:Band Slams??

I gather you do not throw them on the floor…

So, you yank down on the band, which is fixed to some object overhead, mimicking the motion of a medicine ball slam? I imagine it would require a high resistance band to work, but that sounds interesting. Could you target obliques by twisting during the slam?
I usually throw the bands on the floor while headbanging to some righteous heavy metal. :headbang: :pbjt: 

But seriously, I use a pretty stout band, fasten it up overhead, and slam away. I use the same motion as a sledgehammer slam (over the shoulder) instead of the more straight overhead movement of the med-ball slam. So you get that slight twist and a little flexion both.


SATURDAY, NOVEMBER 23


WARMUP: foam rolling, joint mobility

-- 4 MINUTES TABATA OF: --

1A. Squat Jacks
1B. Seal Jacks
1C. Alternating Cossack Lunges
1D. Hindu Pushups

A couple minutes of various dynamic leg swings

-- 3 ROUNDS OF: --

2A. Jump Rope x 50 jumps
2B. Shadowboxing x 1 minute
2C. Squat Thrust Jumps x 10
-- I did this 3 times through no rest, then rested 1 minute

-- 3 ROUNDS OF: --

3A. Jump Rope x 50 jumps
3B. Shadowboxing x 1 minute
3C. Squat Jumps x 10
-- same as before, 3 times through no rest, then 1 minute off --

4. Twist Situps x 15/15
5. Janda Situps x 10
6. Leg Raises x 15
7. Leg Pull-ins x 15
-- just one time through as little rest as possible --

Stretching: straddles, side straddles, hip flexor stretch, up and down dog.



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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Tue Nov 26, 2013 2:34 am

MONDAY, NOVEMBER 25

--  4 MINUTES TABATA OF:  --

1A.  Squat Jax
1B.  Seal Jacks
1C.  High Knees
1D.  Hindu Pushups

--  3 E90S ROUNDS OF:  --

2A.  Zercher Squats (160#) x 5
2B.  1-hand DB High Pulls (60#) x 3/3

3.  Stationary Bike:  1 minute slow, 4 minutes Tabata Sprints, 2 minutes slow

--  3 ROUNDS OF:  --

4A.  Overhead Press (85#) x 5
4B.  DB Bent Row (60#) x 5/5
4C.  Band Slams x 15/15
--  30 seconds rest  --
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Wed Nov 27, 2013 2:28 am

TUESDAY, NOVEMBER 26

-- 4 MINUTES TABATA 0F: --

1A. Squat Jacks
1B. Cossack Lunges
1C. Mountain Climbers
1D. Hindu Pushups

2. Dynamic flexibility

3. Shadowboxing: 5 rounds of two minutes each with 30 seconds rest

4. Stationary Bike: 1 minute slow, 4 minutes tabata sprints, 2 minutes slow

-- 5 EMOTM ROUNDS OF: --

5A. Deadlift (185#) x 3
5B. Pushups (slow negs) x 5
5C. Squats x 7

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Re: Blood and rust: the new log of the dog.

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