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.

Friday Dynamics

Monday's strength workout gave me a big dose of DOMS. Today, feeling pretty much recovered, I emphasised dynamic movement at about 55% RM. Rests between sets were short - about 1 minute.

Warm Up (5 mins)
Main (40 mins)
1a) Sprint (2x15s, one minute rest between each set)

2a) Pillar Jumps (4x4)
2b) Frog Planch (3x20s)

3a) Wall Walk (4x2)
3b) Walk On Hands (4x 'for time')

4a) Rows (4x4)

5a) Muscle Ups (4x2)

6a) Tuck Lever (3x20)

The gym is not optimised for a bodyweight nor paleo workout, and it was awkward to combine one or more of the last three exercises - so the session over ran by about 5 or ten minutes.

The muscle ups felt solid and are getting smoother but the walking on hands felt slightly fatigued - so I guess I am still recovering from Monday.

Friday's Movement Based Workout

I had intended to work out yesterday lunchtime, but the word on the street was that it was going to be much sunnier today. Now THAT is the kind of decision that should dictate WHEN you work out!

As predicted it was sunny but still nice and cool. I hacked about with my intended workout so that it was outdoor based. The workout was a bit longer than normal - largely due to the sunbathing aspect!

Warm Up (5 mins)
Main (35 mins)
1) Field Sprints (5x10+s)

2a) Walking on Hands (4x60%RM)
2b) Kneel Backs (4x60s)
2c) Frog Planch (4x15s)
2d) Cuts LHS (3x30s)

3a) Feet Elevated Inverse Row (4x7 60%RM)
3b) Tuck Lever (4x15s)
2c) Cuts RHS (3x30s)

The planche and levers were well within RM - around 60%. I will start to look at reintroducing the Tuck Planche and extending my legs on the levers, next week.

Evening Session
I tagged another workout on my return home this evening. Captain Kid wanted to run about and given the field sprints earlier, wesimply ran around playing chase for 20s or so. I also go to use my new tug-o'-war rope!

1a) Chase (4x20s)
1b) Ring Routine (x4 light)
1c) Ring splits 4x8

I interspersed this sequence with several sets of ladders, changing between the three main grips. I did a total of about 7 sets of laddering and finished with a two sets of rope climbs and rope lock-offs.

Friday Dynamics

My recent illness has now metamorphosed in to Tonsilitis. So much for paleo eating making me bullet-proof to illness. But it is not too severe and physically, I feel very strong and able....but boy can it hurt when I swallow.

I have kicked back a bit and cut down on the martial arts to one session a week. However I have cranked up the climbing a bit with a few social session of bouldering (ie nothing too intensive).

Today I headed back in the gym with the intention of moving weight- FAST!

Warm Up (5 mins)
Main (25mins)
1a) Pillar Jumps (to a 'comfortable' height, emphasising speed)
1b) Medicine Ball Throws (emphasise speed)
-- 8 Sets x 2 Reps, 20s rest between --

2a) Kneel to HS/Hand Walk
2b) Wall Walk
-- 4 Sets x 3 Reps, 40s rest between --

3b) Two Handed Rows
-- 8 Sets x 2 Reps, 20s rest between --

4a) Planche
4b) Body Lever
4c) Cuts
-- 4x15sec in the static holds with 30s rest between in cuts --

It was again one of those short intense workouts from which I strode out of the gym feeling warmed through but still strong. In each case above, the money-shot came with the last set or two.