Was supposed to do the new and improved SFP 3.0 (snatches, run, macebell). Well, didn’t make the run, had trouble getting the kids to bed.
Did get 8 rounds with the 24kg and 5 minutes of mace.
Love this workout!
Aug 10 – Medium Day
5 exercises X 3 rounds; about 15 minutes. Sounds simple, easy even; except when its not. Today was jump rope, pushups, hack squat, pullups, and russian twist.
Full body, push, leg, pull, and core. We’ve said it before and most of the books and blogs say the same thing. Include these types of movements and you will be stronger and fitter. Today I felt both.
It was a medium effort, but with maximum results. 100 jumps fast, 20 pushups, 20 hack squats, 4 pullups (obvious the one that needs work) and 20 russian twists. The hack squats were done with the 24kg kettlebell, and the russian twists with the 16kg kettlebell.
Will sleep good tonight.
The Party will be disappointed
Today was supposed to be Crazy Barefoot Nature Day, but instead was “Wimpy American with Bad Hangover Day!”
The Party’s disgust will be two-fold on this one. 1) No matter what the reason, skipping workouts is for sissy’s. Injuries, Hangovers, time-constraints, etc they all shouldn’t matter, when the Zombies attack, I don’t get to call in sick 2) It wasn’t even Russian Vodka, it was a wine tasting. Yes, I admit it, lots of wine, and I’m incapacitated for the entire day.
The only redemption will be to down a bottle of vodka and do snatches till puke…..
Easy???
Let’s just say that Matt doesn’t have the best poker face in the world… I knew today’s workout wasn’t going to be easy the minute I saw him today.
It wasn’t.
Looks like it back to the drawing board on this one. I like the workout, but on the heals of the Heavy day, it was too much.
Hard is really Hard
Today was the hard one: Rows, Crush Pushup, Alternating Swings, Weighted Step-Ups, Hanging Leg Raises, and Jump Rope.
The 1st circuit was tough, but not deadly; heartrate was up and the muscles were burning a little. I went from exercise to exercise with no break and then rested a minute between #1 and #2. 2nd and 3rd circuits were a bear. I really noticed it on the weighted step ups as I was only able to go up 1 step intead of the 2 I started with. For #4 I decided to push it, not to my max, but pretty close. I was able to add a few reps to each and go back to the 2nd step on the step ups.
I finished the circuit in just over 20 minutes, and probably took another 20 to cool down.
This is what we were hoping for!
Aug 4
SFP 2.0 today. It was a good one, also a record, although not quite as impressive as Matt’s. Was able to do 6 rounds with the 24. I mixed up the run this time. Actually, I didn’t run at all. The Mrs. and I were given an eliptical machine over the weekend. After my snatches, I did 5 minutes on the machine and the 100 jumps (fast) with a jump rope X 4 times thru each. This really kept the heart rate up and to me simulated 1 minute sprintes. Finished off with the swings.
Am feeling more confident about our goals; still a long way out, but can see how we will get there.
“If you have no confidence in self, you are twice defeated in the race of life. With confidence, you have won even before you have started.” – Marcus Tullius Cicero (106BC-43BC)
Aug 3
Well, I decided that this month I would get on the same plan as Matt. Just seemed like it was time. As such, today was the starte of “Explosive Fitness”. As he already pointed out, there was some minor flaws in our plan.
My workout was Hack Squat, TGUs, Push Up, Alternating Swings, and Pullups. My shoulders were wiped. The changes to the plan will definitely help. On the positive side, I felt that the 15 minutes was a great workout; heartrate up and strength felt good.
Of Maxwell, Macebells, and Statham
In preparation of Explosive Fitness month, I too created my own macebell. As you can see from the picture, it looks similar to Maxwell’s macebell, except I decided to leave “Wilson” on there as some safety measure. It weighs in a just over 16 pounds. Close to what I was hoping for. Just gave it a test drive in the backyard and wow. Can only hold the handle about 1/2 way down, did 30 swings and my muscles are smoked.
This month will prove to be our hardest, as we are incorporating the best off our research from Maxwell, Pavel, Statham, and more. Circuits of speed and power. I also jumped on the scales today: 190. Ouch! I’ve not had as good a fat loss summer as Matt, but am hoping to be in around 178 on Sept 2nd.
It begins tomorrow, stay tuned…
June 13 and 14
Am just doing the one post to cover Saturday and Sunday. C&P’s and Swings on Saturday. Went pretty good.
Ran today, only about 4 miles though. Was supposed to go farther but just didn’t have it in me today. Its been a tough 1st week back in the saddle.
June 12
SFP 2.0 – Let’s just say from the beginning, this is no joke. I’m only using the 16kg for snatches and the 24kg for swings. Holy crap!
My heart-rate was maxed out after the snatches, then it was onto the run. I’m not a runner (think fish out of water, see backstory); and normally would hate the run. Except today as it was a chance to cool down. My neighborhood is pretty hilly and so it made the run a little more challenging.
On the return, I was thinking how easy the 5 min of swings would be; boy was I wrong. The timer couldn’t come fast enough. As I sat there reflecting on my previous 45 minutes, I knew I had accomplished something.
In the end, I can already tell this will be a love/hate relationship with the SFP 2.0