Sunday 1 August 2010: REST
REST DAY
Saturday 31 July 2010: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 30 July 2010: PULL, PU, CRAWL
PULLING, PUSHING, & CRAWLING
Complete as many rounds as possible in twenty minutes.
Advanced:
- A set of Pull-ups
- 30 seconds - Bear Crawl
- A set of Push-ups
- 30 seconds - Crab Crawl
Intermediate:
- A set of Partial, Assisted, or Jumping Pull-ups
- 20-30 seconds - Bear Crawl
- A set of Push-ups (go to your knees if necessary)
- 20-30 seconds - Crab Crawl
Basic:
- A set of Body Rows
- 15-20 seconds - Bear Crawl
- A set of Knee Push-ups
- 15-20 seconds - Crab Crawl
Post results to Comments.
Scripts and Structure
Scripts, we have scripts for everything. Even if you don't know it, you are cerebrally deep in them. The thing we do as humans that REALLY separates us from all else is how we come up with and tell stories about ourselves, why we are who we are, why they are how they are, and how we should be something other than what we currently are and how to be better than we are now. Now don't get me wrong, this stuff all has it's place but in my experience recently this all goes out the window. I am not who I was simply because I have a brain chemical issue and there is no story or script to cover that.
I didn't get that way because my parents were mean to me.
I didn't get that way because they gave me math too early in school.
I didn't get that way because "Lurlene Bodeen" turned me down for prom.
I could go on ruminating forever, I could go to talk therapy and get so much better at talking about it, no one would ever socialize with me again. I could read books, watch Dr. Phil, get sickness, denial and recovery scripts to suit every occasion but still what I need to do isn't done because there is a simple chemical disorder that renders all of that moot. You can't shoot straight from a rocking canoe, you can't sort out deep psychology with damaged temporal lobes...
What does help is structure. Knowing that every day you ARE going to get up (on-time) and do the same thing if you have to crawl to do it. You just turn off the internal dialogue completely which in my case happens anyway and go do this thing. You can't run your whole life this way, but you can pick a few things even if small and just make a structure out of it, no scripts, no heroic self narration, just move to where you need to be and do what you need to do.
Maybe BF Skinner (fascist rat maze guy) had a point. What goes on in your mind, all the little narrations and stories are irrelevant, what matters is observable behavior. I'll sure buy this to a degree I hadn't before. Most of the time, what keeps you back may not be some trouble in your "life script" or any "self-narration" you do. Sometimes it's just bad electro-chemistry and as humans trying to overcome ourselves it serves us to just SHUT-UP inside, burn the script and go improv.
I don't know who here believes in god and who doesn't. I'm not even going to mention if I do, however I see very clearly now that this deity gave us a mirror image of ourselves in our minds, this is a blessing to a degree, but if you consult that mirror too often for "reasons", you fall into it and your whole life becomes a maze of mirrors of self-reflections you don't easily every get out of. You stare into the mirror as to what is wrong, you look into another mirror as to how to fix it, you look into another about how you should look like trying to fix this and you see that you are quite a stud for facing all these mirrors around you, but you are still in a house of mirrors, you are not running, you are not lifting, you are not improving...you are in a room with no walls talking to yourself when it isn't your "self" that is the problem.
Sometimes a wire is just loose, pick a few important things to do in the gym or otherwise, set up a structure to do them in, stop talking to yourself and take a long ride till you are out of the rough water...No matter how badly your car is running, you still have places to go or you will never leave where you are. </lecture mode>
--Bryce Lane (July 2010)
http://ironsports.tv
Thursday 29 July 2010: 30/90 SPRINTS
30/90 SPRINTS
Advanced:
- Run 5 minutes
- Repeat five times:
Sprint 30 seconds
Recover 90 seconds - Run 5 minutes
Intermediate:
- Run-walk 5 minutes
- Repeat five times:
Sprint 20-30 seconds
Recover 90-100 seconds - Run-walk 5 minutes
Basic:
- Powerwalk 5 minutes
- Repeat five times:
Sprint 15-20 seconds
Recover 100-105 seconds - Powerwalk 5 minutes
Post results to Comments.
Wednesday 28 July 2010: ALT PULL-PU O2M
PULL-UPS / PUSH-UPS EVERY SECOND MINUTE
Alternate sets of pull-ups and push-ups, performing one set at the beginning of every second minute. These sets should be close to muscle failure, stopping one or two reps short.
You will perform five sets of each exercise. Do a set of pull-ups on the 20th, 16th, 12th, 8th, and 4th minutes. Perform a set of push-ups on the 18th, 14th, 10th, 6th, and 2nd minutes.
Options
- Advanced Trainees:
Pull-ups, Chin-ups, Rope Pull-ups, etc.
Push-ups, Feet Elevated Push-ups, Dips, etc. - Intermediate and Basic Trainees:
Partial, Assisted, or Jumping Pull-ups or BodyRows
Push-ups, Knee Push-ups, Countertop Push-ups
Post results to Comments.
Tuesday 27 July 2010: B-CIRCUITS
B-CIRCUITS
Complete as many circuits as possible in twenty minutes.
If you are not accustomed to plyometric training or are obese, perform the Basic WOD.
Advanced:
- 12 Short Range Squat Jumps
(Half-Squat Jumps: Squat until your elbows touch your knees and thighs are parallel to ground and then jump for height or distance) - 12 Full Range Squat Jumps
(Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance) - 20 High Tension Bodyweight Squats
(Squat while maintaining conscious tension of the leg muscles)
Intermediate:
- 6 Short Range Squat Jumps
- 6 Full Range Squat Jumps
- 10 High Tension Bodyweight Squats
Basic:
- 5 Half-Squat Jumps
- 10 Lunges (Each leg)
- 10 Calf Raise and Flex
Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses to ensure that you are pushing yourself adequately.
Post results to Comments.
B-Circuits are covered in Bryce's excellent booklet Fitness Secrets of the Road Ninja. I also highly recommend The Booklet of Bodyweight Power and A Mighty River of Steel.
Monday 26 July 2010: 5BX
FIVE BASIC EXERCISES
This circuit can be performed virtually anywhere. It requires very little room to complete. When time crunched, try performing a single circuit (10 minutes) for a quick physical and mental boost.
Complete two of the following circuits in twenty minutes.
- 2 minutes - Sun Salutations
- 1 minute - Squats
- 1 minute - Push-ups
- 1 minute - Sit-ups or Leg Raises
- 5 minutes - Jump Rope, Jumping Jacks, or Run in Place
Modifications for Intermediate and Basic trainees
- Perform Half-Squats instead of Squats
- Perform Knee Push-ups instead of Push-ups
- Perform Crunches instead of Sit-ups
- Perform Cardio Exercise 30/30 style (30 sec. work, 30 sec. rest)
Post results to Comments.
Saturday 24 July 2010: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 23 July 2010: BP + PULL CHALLENGE
BURPEE + PULL-UP CHALLENGE
Today's workout involves back-to-back ten minute challenges.
Advanced:
- Perform as many burpees as possible in ten minutes
- Perform as many pull-ups as possible in ten minutes
Intermediate:
- Perform as many squat thrusts as possible in ten minutes
- Perform as many partial, assisted, or jumping pull-ups as possible in ten minutes
Basic:
- Perform as many jumping jacks as possible in ten minutes
- Perform as many body rows as possible in ten minutes
Post results to Comments.
Thursday 22 July 2010: SPRINT + JUMP
SPRINT + JUMP
Complete ten circuits of the following in twenty minutes.
Advanced:
- Sprint: 15 seconds
- Tuck Jumps: 5 seconds
(Perform a squat jump but in midair bring your knees to your chest.) - Rest: 100 seconds
Intermediate:
- Sprint: 15 seconds
- Squat Jumps: 5 seconds
(Squat until your thighs are parallel to the ground, then jump into the air. Land softly.) - Rest: 100 seconds
Basic:
- Sprint: 10-15 seconds
- Half-Squat: 10 seconds
(Squat until your thighs are almost parallel to the ground.) - Rest: 95-100 seconds
Post results to Comments.
Wednesday 21 July 2010: PULL LADDERS + PU
PULL-UP LADDERS + SET OF PUSH-UPS
Perform pull-up ladders supersetted with sets of push-ups for twenty minutes.
To do ladders: perform 1 pull-up, then a set of 2 pull-ups, then a set of 3 pull-ups, and so on until you miss a set (i.e. you should have done 6 pull-ups but only managed to do 5). After you miss a set, start building again at 1.Insert a set of push-ups between each set of pull-ups. The push-ups don't have to be done in ladder format. Simply crank out a reasonable number that will provide a nice counterbalance to the pulling exercise without burning yourself out. Continue performing sets of each exercise for twenty minutes.
Advanced:
- Ladders of Pull-ups/Chin-ups
- Sets of Regular Push-ups
Intermediate and Basic:
- Ladders of Partial or Assisted Pull-ups or Body Rows
- Sets of Regular, Knee, or Countertop Push-ups
Post results to Comments.
Tuesday 20 July 2010: CONDITIONING
CONDITIONING CIRCUITS
Complete as many circuits as possible in twenty minutes.
Advanced:
- 30 seconds - Walking Lunges
- A set of Burpees
- Bear Crawl back to start(Or 30 sec. crawl)
Intermediate - Basic:
- 20-30 seconds - Walking Lunges
- A set of Squat Thrusts
- Bear Crawl back to start(Or 20-30 sec. crawl)
Post results to Comments.
Monday 19 July 2010: HT-SL PU + PULL
HIGH TENSION, SLOW-MO:
PUSH-UPS & PULL-UPS
PUSH-UPS & PULL-UPS
Today's workout uses high tension techniques and slow reps to increase the difficulty of two of our favorite bodyweight exercises: the push-up and the pull-up. High tension involves a conscious, greater than necessary contraction of the muscles involved in each exercise. Imagine that you are pressing or pulling a tremendous weight as you perform each exercise. Slow motion will also be utilized on each rep to enhance the difficulty. Slow motion reps help increase the strength building value of the exercise while protecting the joints from injury.
Do not hold your breath during these exercises. If you find the reps too difficult to complete: Reduce the amount of tension you are generating, and/or Move to an easier version of the exercise.
The sets and reps listed below are suggestions. The idea is to perform five sets of each exercise with each set lasting approximately 0.5-1 minute and with 1-1.5 minutes of rest between sets. You may find it necessary to decrease the number of reps, increase the speed of the reps, or decrease the amount of tension being generated. Feel free to adjust the sets/reps as necessary.
- Perform one set of HT-SM Pushups at the top of every second minute for ten minutes. (On the 1st, 3rd, 5th, 7th, and 9th minutes)
- Perform one set of HT-SM Pull-ups at the top of every second minute for ten minutes. (On the 11th, 13th, 15th, 17th, and 19th minutes)
Advanced:
- 5 x 5 High-tension, Slow-mo Pushups
(5-6 seconds down, 5-6 seconds up)
(Rest at least one minute between sets) - 5 x 5 High-tension, Slow-mo Pull-ups
(5-6 seconds down, 5-6 seconds up)
(Rest at least one minute between sets)
Intermediate:
- 5 x 5 High-tension, Slow-mo Knee Pushups
(3-6 seconds down, 3-6 seconds up)
(Rest at least one minute between sets) - 5 x 5 High-tension, Slow-mo Lying Body Rows
(3-6 seconds down, 3-6 seconds up)
(Rest at least one minute between sets)
Basic:
- 5 x 5 High-tension, Slow-mo Countertop Pushups
(3-6 seconds down, 3-6 seconds up)
(Rest at least one minute between sets) - 5 x 5 High-tension, Slow-mo Standing Body Rows
(3-6 seconds down, 3-6 seconds up)
(Rest at least one minute between sets)
Post results to Comments.
Saturday 17 July 2010: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 16 July 2010: DIPS + CHINS
DIPS + CHIN-UPS SUPERSETS
Perform sets of Dips and Chin-ups back to back for twenty minutes. Rest between supersets as necessary (e.g. set of dips, set of chins, rest, repeat).
Options for performing dips include parallel bars, positioning the hands on the backs of two chairs, or using the corner of a countertop.
Intermediate and Basic trainees should substitute chair dips, push-ups, or knee push-ups as necessary.
Post results to Comments.
Thursday 15 July 2010: SPRINT 8
SPRINT 8
Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.
The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.
If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.
Advanced:
- Run 5 minutes
- Repeat eight times:
Sprint 15 seconds
Recover 1 minute - Run 5 minutes
Intermediate:
- Run-walk 5 minutes
- Repeat six-eight times:
Sprint 15 seconds
Recover 60-85 seconds - Run-walk 5 minutes
Basic:
- Powerwalk 5 minutes
- Repeat four-six times:
Sprint 15 seconds
Recover 85-120 seconds - Powerwalk 5 minutes
Post results to Comments.
Wednesday 14 July 2010: PU OTM
PUSH-UPS ON THE MINUTE
Perform a set of push-ups at the top of every minute for twenty minutes.
Intermediate and Basic trainees should substitute knee push-ups as necessary.
Post results to Comments.
Tuesday 13 July 2010: SQ & LUNGE
LOWER BODY STRENGTH
Complete ten of the following circuits in twenty minutes.
Advanced:
- 45/15 Squats
- 45/15 Lunges
Intermediate-Basic:
- 30/30 Squats
- 30/30 Lunges
45/15 = 45 seconds work, 15 seconds rest
30/30 = 30 seconds work, 30 seconds rest
Post results to Comments.
Monday 12 July 2010: SPARTAN RUN #4
SPARTAN RUN #4
Complete the following workout in twenty minutes.
- Run - 2 minutes
- Repeat three times (3x):
Pull-ups - 30 seconds
Squats - 30 seconds
Run - 2 minutes
Push-ups - 30 seconds
Sit-ups - 30 seconds
Run - 2 minutes
Substitutions:
- For Running - Run-walk, Powerwalk, Bear Crawl/Crab Crawl, Skip Rope, Jumping Jacks
- For Pull-ups - Partial or Assisted or Jumping Pull-ups, Body Rows
- For Squats - Half-Squats, Isometric Wall Squat
- For Push-ups - Knee Push-ups, Dips, other push-up variations
- For Sit-ups - Crunches, Leg Levers, Flutter Kicks, other abdominal exercise variations
Post results to Comments.
Saturday 10 July 2010: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 9 July 2010: JR + PU/SQ
JUMP ROPE + PUSH-UPS/SQUATS
Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals.
This is a challenging workout, but it is effective and very satisfying to complete. During the thirty seconds between sets of rope skipping you will complete a brief set of an additional exercise. Alternate sets of push-ups and squats so that you perform ten sets of each during the twenty minutes.
You do not have long to perform each set. You also will need extra time to transition from skipping to pushing or squatting and back again. Plan to keep the sets small (e.g. 5-20 reps) and allow ~5 seconds for the first transition and 5-10 seconds for the transition back to the rope. Start with sets of push-ups and squats smaller than you think you can handle. This is a conditioning drill, not a strength workout.
This does not have to be done at an all-out sprint. Find a rhythm and work from one exercise to the other.
Advanced
Complete ten sets of:
- 30/30 Skipping Rope or Jumping Jacks
- A set of Push-ups
- 30/30 Skipping Rope or Jumping Jacks
- A set of Squats (e.g. Deep Knee Bend, Hindu, Sumo, Lunge, etc.)
Intermediate - Basic
Complete ten sets of:
- 30/30 Skipping Rope or Jumping Jacks
- A set of Push-ups (go to your knees if necessary)
- 30/30 Skipping Rope or Jumping Jacks
- A set of Half Squats
30/30 Interval = 30 seconds work, 30 seconds rest
Post results to Comments.
Thursday 8 July 2010: SPRINT PYRAMID
SPRINT PYRAMID
Today's workout may look complicated, but it really isn't. Run sprints of 10, 15, 20, 30, 20, 15, and 10 seconds with 1 minutes recovery in between (90 seconds on each side of the 30 second sprint).
- 5 minutes - Run or Run-walk
- 10 seconds – Sprint
- 1 minute – Recovery
- 15 seconds – Sprint
- 1 minute – Recovery
- 20 seconds – Sprint
- 90 seconds – Recovery
- 30 seconds – Sprint
- 90 seconds – Recovery
- 20 seconds – Sprint
- 1 minute – Recovery
- 15 seconds – Sprint
- 1 minute – Recovery
- 10 seconds – Sprint
- 1 minute – Recovery
- 5 minutes - Run or Run-walk
Post results to Comments.
Wednesday 7 July 2010: PU DROP SETS
PUSH-UP DROP SETS
Today we'll be applying a popular weightlifting technique to a bodyweight exercise. The concept is simple: perform a set of hard push-ups, then immediately perform a set of an easier push-up variation, then immediately perform a third set of an even easier version. This workout is tough; do not underestimate it. Keep the reps low, especially early in the session, to avoid burnout.
Complete as many drop sets as possible in twenty minutes.
Advanced:
- Feet Elevated PU
- Regular PU
- Knee PU
Intermediate:
- Regular PU
- Knee PU
- Countertop PU
- Knee PU
- Countertop PU
- Countertop PU (move feet closer to the countertop)
Post results to Comments.
Tuesday 6 Jul7 2010: J-SQ + BW-SQ #2
JUMP SQUATS + BODYWEIGHT SQUATS #2
Complete as many rounds as possible in twenty minutes.
Advanced - Intermediate:
- A set of Squat Jumps
(e.g. Box Jumps, Hurdle Jumps, Star Jumps, Half-Squat Jumps, etc.) - A set of Bodyweight Squats
(e.g. Deep Knee Bends, Half Squats, Hindu Squats, Sumo Squats, Pistols, etc.)
If you are unaccustomed to plyometric training, perform the Basic WOD.
Basic:
- A set of Half Squats
- A set of Lunges
- A set of Calf Raises
- A set of Jumping Jacks
Post results to Comments.
Monday 5 July 2010: PFT
PHYSICAL FITNESS TEST
Advanced:
- Max Pull-ups in 1 minute
- Rest 1 minute
- Max Sit-ups in 1 minute
- Rest 1 minute
- Max Push-ups in 1 minute
- Rest 3 minutes
- Run 12 minutes for distance
Intermediate:
- Max Partial or Assisted Pull-ups or Body Rows
- Rest 1 minute
- Max Sit-ups or Crunches in 1 minute
- Rest 1 minute
- Max Push-ups in 1 minute
- Rest 3 minutes
- Run-walk 12 minutes for distance
Basic:
- Max Body Rows in 1 minute
- Rest 1 minute
- Max Crunches in 1 minute
- Rest 1 minute
- Max Knee Push-ups in 1 minute
- Rest 3 minutes
- Powerwalk 12 minutes for distance
Post results to Comments.
Saturday 3 July 2010: RUN FOR DISTANCE
RUN FOR DISTANCE
Advanced:
Run for twenty minutes.
Intermediate:
Run-walk for twenty minutes.
Basic:
Powerwalk for twenty minutes.
Post results to Comments.
Friday 2 July 2010: BP + PULL CHALLENGE
BURPEE + PULL-UP CHALLENGE
Today's workout involves back-to-back ten minute challenges.
Advanced:
- Perform as many burpees as possible in ten minutes
- Perform as many pull-ups as possible in ten minutes
Intermediate:
- Perform as many squat thrusts as possible in ten minutes
- Perform as many partial, assisted, or jumping pull-ups as possible in ten minutes
Basic:
- Perform as many jumping jacks as possible in ten minutes
- Perform as many body rows as possible in ten minutes
Post results to Comments.
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