Training overhaul

Only had 10 mins or so, so more or less repeated yesterday's workout, without the burpees:

20 hindu press-ups and 20 thrusters with sandbag. Rest 1 minute.

15 hindu press-ups and 15 thrusters. 1 minute rest.

10 hindu press-ups and 10 thrusters x 5 sets (with only 30 secs of rest).

Again, short and sweet.

I will try to get to the gym to check strength levels but I know from experience that this sort of training maintains my strength pretty well. I spent a couple of years without lifting and when I started going back to the gym my lifts were still within the same range as when I'd left them. Considering I spent 5 solid years lifting (after I finished my running career) I reckon my strength is more or less here to stay, unless I start doing too much crazy cardio.

 

I'm liking the hindu pressups/thrusters combo so did:

10 hindu pressups/10 thrusters (with 20 kg sandbag). Rest 30 secs.

Repeat for total of 10 sets.

It doesn't sound **** all but considering it's at breakneck speed, it's hard enough.

 

[ame]http://www.youtube.com/watch?v=9ZgKSSDISSo[/ame]

This old geezer is 55 or so. Also check out

[ame]http://www.youtube.com/watch?v=q58roCMTgMM[/ame]

I'm checking out body weight/minimal equipment exercises and combining them into intense little workouts to save time. I've spent enough of my life in the gym and I want to maintain fitness with as little time as possible. These things work brilliantly.

 

Tabata hybrid: 20 secs work/10 secs rest. All db exercises done with 20 kgs, first interval with right hand and then second interval with left hand.

Hindu pressups
Thrusters with sandbag
DB swings
DB high pulls
DB snatches
DB clean and press
DB deadlift
Bear-squat push-up
Star pressups
Burpees

Rest 2 mins and then 3 x 3mins rounds of random combination of above exercises, with 1 min rest between rounds.

Killer routine.

 

Another conditioning drill. Again, all dumbbell work done with 20 kgs and the sandbag is about 20 kgs as well.

6 x 3 minute rounds of:

10 hindu pressups
10 thrusters with sandbag
5 snatches(right hand)
5 snatches (left hand)
10 knee tucks(assume pressup position with a towel under your toes (to facilitate sliding) and bring your knees up to your elbows. Basically a squat thrust sliding motion)
5 high pulls(right hand)
5 high pulls(left hand)
10 burpees
Bodyweight squats for the remainder of the 3 minutes.

Rest 1 minute and repeat 6 times for a total time of 23 minutes including rests.

 

Tabata hybrids: 20 secs work/10 secs rest for 12 mins.

Walking press-ups
Lunges
Thrusters with 20 kg sandbag
Hindu press-ups
Squats
Clean and press with 20kg dumbbells
Burpees
Snatch with 20kg dumbbells

Some core exercises (such as Elephant walks) and bodyweight rows (under table) afterwards.

 

Tabata hybrids again:

Dips (on chairs)
Horizontal bodyweight row (under table)
Thrusters with 20 kg sandbag
Lunges
Walking pressups
Squats
Snatch(right hand)
Snatch(left hand)
Hindu pressups
Burpees
Clean and press(right hand)
Clean and press(left hand)

and repeat for a total workout time of 12 mins.

 

It's a 5 day national holiday here so these 12 min sessions are excellent. Not getting in the way of life at all.

Again, Tabata hybrid of:

Dips
Lunges
Thrusters with sandbag
Hindu pressups
Squats
Snatches(right)with 20 kg db
Snatches(left) with 20 kg db
Burpees

Repeat x2 more for total of 12 mins.

Finished off with Elephant walks and leg raises for core.

I'm having to fight off the desire to train more, but that'd be defeating the purpose of my minimalistic training. I find this intense 100mph stuff every second day or so keeps me strong and fresh and lean(in conjunction with eating clean, sleeping 8 hours in complete darkness and having ****-all stress in my life as I'm my own boss). Happy days.

 

Having said the above about limiting my training, I find that, as I'm not able to kayak or mountain-bike owing to the shitty weather, I want to train every day. I gave in and played about with:

Pistols
1 arm press-ups
High rep thrusters with sandbag to get the heart pumping
Third world squat
Holding 10kg discs in hands until grip gives up

It was all done without rhyme or reason and gave me a good little 10-15 min workout. I was pleased to see 1 arm pressups were no problem despite not having done them in years(if not decades lol)

Gonna put a rope and chin-up bar up in the patio soon.

 

Pistols, 1 arm press ups, dips with 20 kg backpack and then burpees/clean and press with sandbag and some core work. Didn't make a note of reps, it was just a scriptless session, playing about with the exercises.

 

Still felt ropey as **** after boozing 2 nights earlier. Even contemplated jacking the training session in but gritted my teeth and got on with it:

Hybrid Tabatas again(total 12 mins of 20secs work/10 secs rest)

Burpees
Burpees and clean and press with 20 kg sandbag
Thrusters with 20kg sandbag
Hindu pressups
Snatches(right)with 20 kg db
Snatches(left)with 20 kg db
Squats
Pressups

Even with feeling a bit ill with the boozing I still ground a good session out and finished strong with 33 or 34 pressups on the last interval of 20 secs. Maintained the intensity throughout.

 

Another scriptless day comprising:

Pistols
Pseudo planche press-ups(feet raised)
1 arm press-ups
Diamond press-ups(on football)
Pikes(working towards handstand pressups)
Horizontal body row(under table with feet on chair)
NB I am not keeping a note of reps cos everything is new and I'm just getting accustomed to the movements before noting down reps/sets etc.

Core work( V-ups, elephant walk, L-sits, ab wheel roll outs, crunches)

Burpees/sandbag clean and press 30 secs/ 30 secs rest for 10 mins for a bit of conditioning.

Been looking into gymnastic bodyweight routines and came across this beast:

[ame]http://www.youtube.com/watch?v=1O6CNx6SCN8&feature=player_embedded[/ame]

Gives me something to aim for!

 

30 mins up in the mountains on my mountain bike. Really just to give my dogs a good, fast run out. Active recovery more than anything for me.