Thursday, 20 December 2012

Paleo Fight Club

 The end of days approaches and my training is going the same way.  Christmas preparations and festivities, seasonal illnesses and general hullabaloo means that that is it for 2012 on the training front.  But like the Mayan calendar, my training is cyclical rather than linear, so I will be back to iron in the new year.

I have a few ideas in the pipeline but I have also been pretty busy at work and so have not had time to write much.  One element in particular that I was hoping to expand upon was my interest in Bartitsu.  Oh well, here goes...

Friday, 14 December 2012

Wk2 W/O2

I am platueauing at the moment.  Not sure there is much I can do apart from persist.  Stimulation is a moving target and performance does not move in a linear fashion.

I've incremented the weights by 5kg on the DLs.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, floor touches + front/side/turning hanging/back kicks, Tornado Kick/Dragon Sweep/Back Kick)
2. Manna Progression (three rounds for time)
3. Deadlift (3x105, 3x125, 4/3+x135)

4. Wall Walk (3)
5. Alternate One Legged Backbridge (15s, 15s)

Shoulder Prehabilitation
6. External Shoulder Rotations (12)
7. External Shoulder Rotations (12)

8. 321 (8L, 8L, 8L)/ 16/20 pull ups

Wednesday, 12 December 2012

James Gallaugher

Remember the name as this Australian kid may be THE next big thing in sprinting,
  • Gallaugher has run the 100m in 11.72 seconds. To put that into context, that time would have been comfortably enough to have won gold in the 100m at the first Olympic Games in Athens in 1896, which was won in 12 seconds flat.

Check out the video below where he closes down a 20m gap in the 4x100m:

Tuesday, 11 December 2012

531 Wk2 W/O1

Again I have missed the first workout of the week (my Sunday workout). Xmas socialising is taking a front seat. I miss the sprints and planches but am not going to sweat it.  I came short on the OACs last time, only managing one rep on the last set.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, floor touches + front/side/turning hanging kicks, back/tornado kicks + dragon sweep)
2. Pistols (3x60/55, 3x10/65, 6/3+x75/70)
3. OACs (3x60/55, 3x65, 1/3+x70)

Forearm and Wrist Prehabilitation
4. Golfers Elbow Drumstick Rotation (12)
5. Wrist Push Ups (12)
6. Reverse Wrist Curl (12)

7. Chin ups (16/20) + '321'

Friday, 7 December 2012

531 Wk1 W/O3

Deadlift day! 

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, one legged floor touches +  front/turning/side hanging kicks, tornado kick/jumping back kick /spinning hook kick to dragon sweep)
2. Manna Progression (three rounds for time)
3. Deadlift (5x100, 5x110, 6/5+x130)

4. Wall Walk (3, 3)
5. Alternatve One Legged Backbridge (15s)

Shoulder Prehabilitation
6. External Shoulder Rotations (12)
7. Internal Shoulder Rotations (12)
8. 321 (8L, 8L, 8L) or 18/20 Pull Ups

Tuesday, 4 December 2012

531 Wk1 W/O2

Not feeling too enthused for the following:

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, one legged floor touches +  front/turning/side hanging kicks, tornado kick/jumping back kick/spinning hook kick to dragon sweep)
2. Pistols (5x60, 5x65, 8/5+x70)
3. OACs (5x45, 5x50, 6/5+x55)

Forearm and Wrist Prehabilitation
4. Golfers Elbow Drumstick Rotation (12)
5. Wrist Push Ups (12)
6. Reverse Wrist Curl (12)

Weight: 82kg

Sunday, 2 December 2012

531 Wk1 W/O1

As with the last 531 ramp up phase, I hit the candy last night.  Whereas before it was due to Halloween temptations, last night was driven by alcohol.  Alcohol consumption was driven by victory against the mighty All Blacks!

I tested my maxes last week and they were not improved.  This phase, although broken by Xmas, may prove more fruitful.

Today's workout:

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Planche Variations (25s, 25s, 25s)
3. Barefoot Sprinting (1x10s, 1x10s, 1x10s)
4i. Rope Climb (1)
4ii. MU to Ring Routine (1, 1, 1).
5. Scissor Splits (3x '1L, 1R, 1C')
6. Barefoot Kill Carry (1)
7. 321 (8L, 8L 8L)