Monday, 28 January 2013

RPT Phase 1 W/O A

First proper workout phase for 2013 and I am raring to go!  I am uninjured, arguably weak and out of shape - but happy and healthy.  I am slimming the workouts to three over ten days to allow me to fit in more martial arts training.  Practicalities of where I train on a Monday mean that Kill Carrying will have to be sidelined - as will work on the rings.

Today's workout:

Warm Up (5 minutes)

Skill Work (10 minutes)
Cartwheels - air squats + side lunges
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes).

1. Planche Variations (25s, 25s, 25s)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s)
3. Bar MU progression:
  • 3 MUs to Skin the Cat to Front Lever
  • 2 MUs to StC to Back Lever to FL
  • 2/1  MU to StC, BL and FL
4. 321 (8L, 8L 8L)

Wednesday, 23 January 2013

More Warming!

I am still 'getting back in to it'.  Once a week to the gym is as much as I am managing.  Shovelling snow has also given me some impromptu workouts, as has walking the kids to school and back.  Obviously the biggest change has been moving from Howard's Obesity Ointment to La Parle Obesity Soap. I mean this stuff works without dieting or gymnastics!*

In the gym I will be hitting an RPT session of OACs and Deadlifting.  The OACs will be at a higher volume (8, 10 and 12 reps), whilst the DLs will be at the lower end (6, 8, and 10 reps), with a low weight (around 100kg) so I can work technique.


Wednesday, 16 January 2013

Warming Back Up

I have done NO workout since before Christmas.  My abs are marginally visible and I feel a tad out of shape despite washing extensively with Howard Obesity Ointment*.

It is now mid January and I hope the New Year Resolutionists have given up so the gym will be somewhat emptier.  After four weeks or so off, I will start off with some light deadlifting, working on technique.  I won't ramp up to a full program until the start of February.

I was reviewing my progress last year and given my other activites, I feel I need to make more room in my diary.  To this end I am going to hit a 10-day cycle - thus I will have three workouts A, B and C, and will workout out every Monday and Friday, rotating through A, B and C on each subsequent workout.  This means I will be in the gym only twice a week.  I still aim to follow an RPT program.

With the extra recovery time I hope to pursue my martial arts with a little more intent, without detriment to my recovery.

*Joke.  I just use regular soap.