Hours of Sleep: 8.00

Avenue C beach work out...

4x thru AFAP*:
24" box jumps x15
16kg clean/squat/press x15
16kg racked lunges x10
jump rope x100

*I rarley time my work outs--need to get a stop watch. used my cell phone today - 19 minutes. I also rarley go as fast as possible because I hate sloppy form, but I go fast. So for me take AFAP with a grain of salt.

Then did the following...
16kg renegade rows: 12/10/8/6/4/4
glute bridge/plank - 1 min hold ea
16kg farmers carry up 72 stairs + 200 yards

Good work out today.

Hours of Sleep: 7.50

15 minute beach walk then...

Ave C stairs 3x thru AFAP:
incline push ups x20
body squats x20
box jumps x15
stair sprints x3

followed by 15 more minutes walking.

then 1 minute yoga holds: glute bridge/prone mountain/twisting triangle/single leg pigeons

Was going to take today off after a just a short walk this morning with my wife, but this evening had some reserve energy so I cranked out the following in about 25 minutes. Supersetting the rows was good work.

5x thru:
16kg squat to push press x12
90 degree body rows x12
alternate between 16kg renegade rows x12 & 1A bent over row x8 ea side
16kg touch downs x25


--- Last Edited by Matt Hathaway at 2008-06-28 22:01:48 ---

Friday night light

Hours of Sleep: 7.50

4x25 push ups

10 minutes EY

Brett,

I can't find it on MBG either...here's what I know to be v-ups:
lying on the ground on your back
legs straight together and arms reaching back behind head on ground
then do a leg raise and sit up so you form a V

go for a bit of a hold at the top & try not to use momentum on the way down

Matt

Hours of Sleep: 8.00

run path work out station circuit 5 x thru:
jump rope x75
16kg 1A kb swings x10 ea arm
vault overs x10
step up single leg balance x5 ea leg (step up on to a skinny T post)
bar body row pull ups x10
L-hold 5 seconds x3

Yeah - Brad put it well, variety is key...with regards to sprinting, I sometimes mix it with strength work outs and some days just do sprints. (I'm often bad about posting my work outs--trying to get more frequent). The other week I did spints with deadlifts -- and my legs felt terrible the next day. Not sure why exactly, the deadlift weight was pretty light, but my body just didn't like the combo. Some days go like that. Try different combos and see what gives you good work, what makes you feel energized, tired, etc.

There's a twenty minute spint routine called Sprint 8 that I've done and really like it. Google "Sprint 8" and you can get the details, but basically its 8 30 second sprints with 90 seconds easy jog between -- some warm up and cool down minutes too -- you're done in 20 minutes, and worked. It was designed for sprinting but you can do it on a bike, rower, anything cardio really. Good stuff.


--- Last Edited by Matt Hathaway at 2008-06-24 19:46:07 ---

Hours of Sleep: 7.00

great day -- no work...rode the bike a bit, swam a few laps, nice sunny day with a breeze.

circuit 4x thru:
10lb med ball touchdowns x40
16kg squat press x12
swiss ball push-up to pike-up x10**
90 degree body rows x12

finished with 10 minutes of yoga...down dog/crescent/prone mountain/forward fold/plank/cobra/up dog

** these guys are killer--I know its not a regular MBG exo, but highly recommend giving some a try

Simon,

I'm a big fan spreading the load. I used to work in a gym and it was interetsing to see people get good and comfortable with certain exos. Quite often it fell into upper or lower body, and in some cases the "core" fanatics. I guess as people we tend to play to our strengths. Anyway, I always try to think about being athletic and gear my work outs to movement - and thats why I fell in love with the MBG when I came across it. Movement will demand your entire body fires on all cylinders.

Keep it rolling!

~ Matt

Hours of Sleep: 7.50

Avenue C body weight circuit 3x thru AFAP:
incline push ups x20
body squats x20
jump rope x100
stair run x3 up & down

good work out tonight after taking several days off. felt like I needed a little rest. the sprints up the stairs (about 70 stairs I think) got me sucking wind towards the end. felt tired but good finishing.