Sunday, December 2, 2012

Sometimes the Situation Demands Improvisation

So - after a forced restorative phase (three days off training because of a mild strain in my mid-back), I was chomping at the bit to get in some form of lift.  With hockey tonight and a heavy lift tomorrow, I didn't want to go into any barbell work - and the local gym doesn't smile on people bringing in their own equipment.  I pulled the Jeep out of the carport, and set up my second "home gym" (the chair is to put my feet on during horizontal rows).

Made sure to do the swings parallel to the antique car parked next to me...

Warm Up:
  • 5mins rolling with the Travel Roller™
  • 8mins dynamic mobility, using a self-modified version of "Super Joints" (Pavel  Tsatsouline)

Main Set:
Set the Gymboss™ timer to 2 minute intervals, then completed the following:
  • 10 Kettlebell Swings (16kg Competition Kettlebell - it was too light, but the only one I have at home).
  • 8 Push-Ups
  • 6 TRX Horizontal Rotational Rows
  • 4 Burpees (without a push-up)
  • 2 Pistol Squats (per leg, but unloaded, "ass to grass")
I rested for the balance of the 2 minutes, which averaged out to about 50 seconds.

I did six rounds of this, but it wasn't as metabolically taxing as I was looking for, so changed it up... instead of doing four more rounds (for a planned ten rounds), I doubled up the reps and set the Gymboss™ to 3 minutes.
  • 20 Kettlebell Swings
  • 16 Push-Ups
  • 12 TRX Horizontal Rotational Rows
  • 8 Burpees (still without a push-up)
  • 4 Pistol Squats (still per leg)

The last two sets were more challenging - if I were to do this again (which I might), I would probably either shorten the length of the intervals in the first set to 90 seconds to complete 10-12 rounds, or do 3-5 rounds of the second set of intervals... I suspect the second workout would be the more challenging of the two.


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