Recap of Recent Conditioning

Here's a brief recap of the past few days for me, sicne I haven't bothered to post.

6/25/08
Warm-up:
Joint rotation
500m light jog

20:00 HIIT, 30 sec jog, 30 sec sprint

Rest, 2 minutes

3 sets of:
20 pseudoplanche push-ups
20 wide-stance push-ups
10m handstand walk
10 9ft. broad jumps
10 dumb-bell snatches (60lbs)

Cool-down:
10:00 rail balance
Stretch

Easy on the lifting at the end, but believe me, those snatches were hard after killing my arms like that, plus trying to stabilize DBs rather than a bar. The balance was rather difficult with my body so tired.

------

6/27/08

2 sets of:
10 clapping pull-ups
10 bar dips
5 muscle-ups (terrible form, but only way to get it going)

10 second L-sit hold x2

Not much tonight.. So no warming or cooling.. just trying to get something in.

------

6/29/08
Warm-up:
QM down stairs
QM upstairs (backwards)
Backwards crab downstairs
Backwards crab upstairs
QM upstairs
QM downstairs (backwards)

10 kneeling ab-wheel rollouts
10 broad jumps (9ft)

Work-out:
Power snatched logs overhead, carried 50m through the woods (barefoot), and dropped.
Clean-lifted large stones, carried 50m barefoot, and dropped.
(Returned the path)

Set up the stones and logs 10 feet from each other, leapt from one to the other, attempting to balance on the logs without rolling them too much.

Clean-lifted stones and threw them.

Repeated this three times.

Cool-down:
Barefoot running home.

---

No real thoghts on this one, although I couldn't throw the stones very far. Unfortunately, no estimates as far as weight goes since things feel heavier/lighter depending on their shape and grip and size.

-----

6/30/08
Warm-up:
Joint rotation
2:00 jumping jacks
2:00 jog in place, high knees

Work-out:
20lbs elbow rotation
20lbs wrist rotation
30lbs duck walk, 50m
20lbs shoulder rotation
30lbs gradual rotations of ankles
30lbs duck walk, 50m return

Cool-down:
Joint rotation
Stretch

---

Basically, yesterday was a joint conditioning day. I do this every now and then because of the high-impact nature of my work and training.. I have tendonitis in my left elbow, so that can cause problems sometimes, and I'm a bit paranoid about my knees.. Known far too many people who've gotten patellar tendo nitis or torn ACLs because they haven't conditioned enough.

------

7/1/08 (went to bed early again last night)

Warm-up:
Joint rotation
20 box jumps (3.5 feet up)
6 story stair climb

Workout:
3 sets of:
15 clapping push-ups
10 broad jumps (9.5 feet)
30 sec handstand hold
30 sec tuck planche hold
10m lunges
50 calf raises (60lbs)

Cool-down:
6 story stair descent, fast
Stretch

------

7/2/08
Warm-up:
Joint rotation
100m light jog

Work-out:
Tabata intervals

1) Push-ups
2) Kneeling ab-wheel roll-outs
3) Squats
4) Pseudoplanche push-ups
5) Ham-glute raises
6) Pull-ups
7) Lunges
8) Atomic sit-ups

Cool-down:
Too tired. Just went to stretching.

---

Tabata Interval Training is... death on wheels. Without the wheels.