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