So this was one of my first gym workouts with the intention of pushing in to failure on the last rep. I usually walk out of the gym with enough gas to 'escape a predator' but the pistols and rows to failure ensured that I would probably end up as tiger food today - although wit and wisdom might just save me.
Warm Up (5 Mins)
Main (20 Mins)
1a) Row (500m, level 7, 1min 35)
2a) Alternate One-Arm Dumbell Snatch/Assisted Pistol + Dumbell Press (18kg 2x15 - last set to failure, 1x15 + 16kg x 8)
2b) Back Bridge (3x15s)
3a) One Arm Dumbell Rows (15, 10, 10 x 18kg)
I am once again trying to cover too many bases and need to reorganise how I label my routines! As the main workout was pretty taxing, the evening workout will just focus on training the fingers with some supplementary stretch/strength work on the legs.
The main workout is now devoid of planche and lever work as this now features in my Monday session. The leg exercise in this workout now involves planching to failure in less than 20 reps - a la Mike Mentzer (but with a few more sets). I have also dropped 'walking on hands' as this whole routine is pretty shoulder intensive and I want to maintain that focus on intensity!
I couldn't wait for this workout! I was TOTALLY stoked. It lived up to its billing as it was brief, hard and had enough variety to keep me entertained ;)
Showing posts with label 5. Show all posts
Showing posts with label 5. Show all posts
Thursday, 5 November 2009
Wednesday, 22 July 2009
Dynamic Workout
Mondays workout took it out of me a bit*. The following Lau Gar session was also pretty intense, so I decided to aim for just one gym-oriented workout this week.
The intention is to make three passes between each exercise group - 15 reps each. Where appropriate, movements should be explosive but the weight lowered under control. Try to keep the tempo up by moving between exercises. After completing three sets of the first group of exercises, take a minute or so rest before moving to the second group of exercises.
I started with three sprint sets to warm up. After 10s of sprinting I ran in figure eights (facing the same direction throughout), thus invoking lots of side and backwards movements.
Warm Up (5 Mins)
Main (30 Mins)
1a) Sprint to Forwards Facing Fig 8's (10s:60s, 3)
2a) Alternate One-Arm Dumbell Snatch (16kg 3x15)
2b) Frog Planche (3x15s)
2c) Back Bridge (3x15s)
3a) Walking on Hands (3x'for time' - around 25s each)
3b) One Arm Dumbell Rows (3x15x18kg)
3c) Tuck Lever (3x15s)
This really got the sweat going. It is tough on the shoulders and the handstands felt particularly fraught!
*I forgot to mention that Flash was introduced to my gymnastic rings for the first time on Monday. Straight away she grabbed them and managed to lift her legs clean off the ground for about 5 seconds in a sort of L-Sit - all under the tutelage of Captain Kid (he wrote all misty eyed)!
The intention is to make three passes between each exercise group - 15 reps each. Where appropriate, movements should be explosive but the weight lowered under control. Try to keep the tempo up by moving between exercises. After completing three sets of the first group of exercises, take a minute or so rest before moving to the second group of exercises.
I started with three sprint sets to warm up. After 10s of sprinting I ran in figure eights (facing the same direction throughout), thus invoking lots of side and backwards movements.
Warm Up (5 Mins)
Main (30 Mins)
1a) Sprint to Forwards Facing Fig 8's (10s:60s, 3)
2a) Alternate One-Arm Dumbell Snatch (16kg 3x15)
2b) Frog Planche (3x15s)
2c) Back Bridge (3x15s)
3a) Walking on Hands (3x'for time' - around 25s each)
3b) One Arm Dumbell Rows (3x15x18kg)
3c) Tuck Lever (3x15s)
This really got the sweat going. It is tough on the shoulders and the handstands felt particularly fraught!
*I forgot to mention that Flash was introduced to my gymnastic rings for the first time on Monday. Straight away she grabbed them and managed to lift her legs clean off the ground for about 5 seconds in a sort of L-Sit - all under the tutelage of Captain Kid (he wrote all misty eyed)!
Friday, 8 May 2009
Friday Dynamic
As I am training twice in a week, I intended for this workout to be lighter than usual. It sticks with a RM60% but in it, I didn't work too deeply in to the lactic.
I split these movements into 2 mini-groups, which in retrospect I should not really have done. But it was raining outside and the gym was reasonably busy so I had to adapt for space.
The aim was 4 sets of 15 reps. As usual, last reps of the last set or two should provide the money-shot. Each circuit should take around 3 minutes, but you can rest until 5mins has passed from the first rep of an exercise until the first rep of the following set.
Warm Up (5 mins)
Main (30 Mins)
1a) Alternate One-Arm Dumbell Snatch (14kg 4x15)
1b) Frog Planche (4x15s)
2a) Back Bridge (3x15s)
2b) Walking on Hands (3x'for time')
2c) Rows (3x15)
2d) Tuck Lever (3x15s)
I hit four reps of the first pairing but only three reps of the second as fatigue set in. The rows were changed from a Smith Machine to One Arm Dumbell Rows as fatigue demanded!
Snatches made another appearance due to adverse weather. I kind of like throwing weights up in to the air. It is important to maintain the drive through the heels and let the legs do the work. Also important is to lower the weight under control.
The rows and snatches were done with dynamic flair on the concentric phase. The hand walks involved rapid changes of hands (like little steps).
Fatigue and exercise-order coupled with the my intention of a 'lighter' session meant that I did more than anticipated in terms of time and less sets than I wanted. But my goal is always to make it intense and get out of the gym in around 30 minutes, which I achieved.
I split these movements into 2 mini-groups, which in retrospect I should not really have done. But it was raining outside and the gym was reasonably busy so I had to adapt for space.
The aim was 4 sets of 15 reps. As usual, last reps of the last set or two should provide the money-shot. Each circuit should take around 3 minutes, but you can rest until 5mins has passed from the first rep of an exercise until the first rep of the following set.
Warm Up (5 mins)
Main (30 Mins)
1a) Alternate One-Arm Dumbell Snatch (14kg 4x15)
1b) Frog Planche (4x15s)
2a) Back Bridge (3x15s)
2b) Walking on Hands (3x'for time')
2c) Rows (3x15)
2d) Tuck Lever (3x15s)
I hit four reps of the first pairing but only three reps of the second as fatigue set in. The rows were changed from a Smith Machine to One Arm Dumbell Rows as fatigue demanded!
Snatches made another appearance due to adverse weather. I kind of like throwing weights up in to the air. It is important to maintain the drive through the heels and let the legs do the work. Also important is to lower the weight under control.
The rows and snatches were done with dynamic flair on the concentric phase. The hand walks involved rapid changes of hands (like little steps).
Fatigue and exercise-order coupled with the my intention of a 'lighter' session meant that I did more than anticipated in terms of time and less sets than I wanted. But my goal is always to make it intense and get out of the gym in around 30 minutes, which I achieved.
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