Wednesday, Sept. 7

Convict Conditioning:

Handstand Hold - 2 holds, 30 seconds each

Short Bridge - 2 sets of 10


Kettlebells:

5 clean & press ladders up to 3 rungs @ 16kg

Cleans - 2 sets of 10 reps per arm @ 24kg; 4 sets of 6 reps @ 16kg & 24kg (using both, switching each set)


And Then:

3 rounds:

10 med ball chops per side

10 sledge slams per side

10 sledge trunck rotations per side


Fun stuff.

Parkour Jam Sept. 4

Here's what I did on Sunday!

Tuesday, Sept. 6

Today was going to be a bit too easy...so I decided to make it harder =].

Convict Conditioning:
Supported Squat - 2 sets of 10
Jackknife Pullups - 1 set of 10

Gymnastics, etc.:
Skin-the-Cat (on rings) - 2 sets of 3, 1 set of 5
Wrestler's Bridge - 2 sets, 1 minute each
Front Wrestler's Bridge - 1 set, 1 minute
Handstand practice

Sunday and Monday, Sept. 4-5

Yesterday was an all-day Parkour jam up in Roseville. It was pretty much awesome! I'll link the video. I'm the one who still needs to learn to keep moving after each trick. Oh well, it's a learning process! I've never been the most graceful.

NCPK Jam Video

Took it fairly easy today because of PK awesomeness yesterday.

Convict Conditioning:
Knee Pushups - 2 sets of 10
Flat Bent Leg Raises - 2 sets of 10

Kettlebell Ladders:
5 Ladders up to 2 rungs @16kg
Soon enough I'll be moving up to the 24kg!

Saturday, September 3

Today is my "A LOT" day. My weekly full rest day is tomorrow, so I tend to do more training on saturdays. This is what I've done SO FAR.

Convict Conditioning:
Angle Bridges - 1 set of 10
Wall Handstand - 30 seconds

THEN

Kettlebells -
5 ladders to 4 rungs each @ 16kg
3 sets of 5 windmills per side @ 24kg
2 sets of 1 turkish getup per side @ 24 kg

Sledge work -
One-handed mace swings - 2 sets of 20, 2 sets of 10
Levers, choked halfway up - 3 sets of 5 reps

Kettlebell Swings -
85 swings in 4 minutes @ 24kg

THEN

"Climber's Core" workout -
Sets - 3; Reps - 10 (5 per side)
Downward dog pose w/ one arm reach to opposite foot
Pushup top position w/ one arm reach forward
Mid-range pushup position (halfway down), touch same side knee to elbow
Side T plank with leg raise
Mid-range pushup position, touch opposite knee to elbow

I may do more later, depending on how I feel.

Yesterday and Today

Yesterday: Easy Day

Convict Conditioning - Progressed to Step 3
Knee Pushups - 1 set, 10 reps
Bent Leg Raises - 1 set, 10 reps

Had to do a Pilates class last night...my entire core was dead after that!

Today: Not as easy

Convict Conditioning -
Horizontal Pulls (on rings) - 3 sets, 30 reps (met progression standard!)
Supported Squats - 1 set, 10 reps

WOD 8/31/2011

Today's workout:

Convict Conditioning
Crow Stand - 1 full minute (this was Step 2 progression standard)
Straight Bridge - 3 sets of 40 reps (also progression standard)

Kettlebells
5 ladders, up to 2 reps each @ 16kg
Windmills - 3 sets  of 10 per side @ 16kg
Swings -233 in 12 minutes

THEN

CORE BLASTER
This was fun. I had to design a core workout for my group exercise class. It has to last about 15 minutes.
I only did one round of it to test it.

10x per side: Standing side bend w/ overhead dumbbell press @ 5#
30 sec per side: Side plank
10x per side Medicine ball chop @ 10#
30 sec Plank
10x Seated med ball rotation (5 per side, alternating) @ 10#
10x Pushup position plank (down position), w/ side knee touch to same side elbow (5 per side, alternating)
10x Flat knee raise (knees at 90 degree bend, back flat on floor)
30 sec Bridge hold (only going high enough to get full abdominal contraction)

Fun stuff.