Today was more or less a day off/variety day in my training regime.
After a week of working on my press w/ the 28kg bell I decided I wanted to try a 32kg press.
Military Press 28kg 3/3 32kg 1/1
Today was not really meant to be a 'weightlifting' day, so I left it at this.
I have pressed the 32 in the past, so this was no real feat or PR for me, but it felt good and the 32 is feelin lighter than it ever has. My goal is to do double 40kg C&P on my 40th birthday. I have 6 months to go, but I suspect I will hit this PR much sooner.
After that I did the Recruit level of Tacfit Warrior.
This is a bodyweight program that is geared more around dynamic movements similar to martial arts/military conditioning, rather than raw strength building (like Convict Conditioning, which is also a terrific program.)
The system uses a tabata timing pattern for each 4min movement. I did this w/ a medium intensity/speed. Spinal Rock Monkey Front Lunge Plank Pull Rear Sit Thru Press Sit Thru Extension (my students hate these!) Shinbox Kick.
All told, its about an 30min program and you control the difficulty by upping or lowering your intensity/speed.
I will be starting this program full time next week so this was just a regrooving of the movements so its fresh in my mind.
If you want to see what you an achieve with Tacfit style of programming, check out these vids:
Still feeling good and a little antsy, I did a 5k run. This was probably my fist run in several months.
I utilize the Chi-Running method, which is very easy on the joints and feet. I wore my minimalist vivo-barefoot shoes and had no issues. I look back and think about all those crazy super-"supportive" running shoes I used to buy and have to laugh at myself. My new shoes are no cheaper than the old ones, but my fit and knees dont hurt anymore.
Been a bit out of sorts lately, what with the fire. evacuations, etc..
Fortunately Joy and Lorilee came over Friday & Saturday to apply some much needed pressure to get me back into the swing of things...
Like most guys I work harder when there are women around who are stronger and faster than me.
Today's solo session was from Shane Englands RKC's 'The Edge Sissy Test Invitational '
Official Sissy Test Instructions:
Step 1:Start the timer
Step 2: Perform 25 burpees (If you do not know how to do a burpee, shame on you, and please do not attempt this challenge)
Step 3: Perform 1 kettlebell swing (If you do not know how to perform a proper kettlebell swing, shame on you, and please do not attempt this challenge). Bell size is your choice, but the weight should be moderate for you as you will be very tired and if your form breaks down Pavel will appear and kick you in the face.
Step 4: Perform 24 burpees
Step 5: Perform 2 kettlebell swings
Steps 6: Continue that pattern until you work down to 1 burpee and 25 kettlebell swings. If you are not smart enough to continue that pattern, then please do not attempt this challenge.
Step 7: Upon completing your 25th swing stop the timer. Note your time and go get a drink of choice.
Enjoy!
================= My numbers (and remember we are at high altitude 6365')
325 burpees (the kind with pushups, no wimpy squat thrusts here!) 325 32kg two-handed Swings
1hr34min Min HR: 82 Avg HR: 135 Max HR: 172 Calories: 1528
