Conditioning and abs

Chest burner!

4 circuits:
12 x parallette jumps
15 x barbell thrusters @ 65lb
15 x lateral kettlebell swings per side
10 x shuttle runs

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Ab roll outs
3 x 20

Bicycle crunches
3 x 30 per side

Swiss ball plank
60 seconds, 46, 44

Conditioning

3 circuits; 1 minute's rest in between:

100 skips
15 ball slams
15 kettlebell lateral swings per arm
15 box jumps
15 burpees
20 ball squats (lifting the ball to the top of the punchbag)
10 shuttle runs

Today was another one of those days when I didn't want to do a conditioning routine, but pushed myself anyway. It took me a little while to get going in the first round, but by the second round my mind was in the right place. I started to drag my arse halfway through the third set as fatigue started to kick in. However, a couple of people came into the yoga room to do some stretching, and that seemed to give me some impetus. Nothing like an audience to get me going.

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3 x 20 ab rollouts

3 x 50 bicycle crunches

Conditioning

Post-workout schweddy.

Second pre-soccer season conditioning workout.

4 circuits; 2 minutes rest in between each.

12 parallette jumps
15 burpees
30 mountain climbers
20 kettlebell swings
1 minute skipping

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3 x 20 shuttle runs (1 run = length of yoga room)

Conditioning

Four circuits:
Row 500m
30 kettlebell swings
30 box jumps
2 minutes skipping
30 ball slams
10 shuttle runs

This was one of those workouts where, at the halfway point, I wished I hadn't started it.

Conditioning

4 circuits:
12 x parallette jumps
15 x clapping push-ups
20 x figure of 8 shuttle runs
30 x kettlebell swings
90 seconds skipping

Tried to do some snatches to finish off, but I simply had no energy left. This is probably due to the conditioning routine today, as well as all the shoulder work yesterday.

Conditioning and upper body

Christie Phillips

Another ass-kicking conditioning session to start the workout. Cosmo reckons I probably burned about 700 calories. Only 700?!

Circuit x 3; 60 seconds rest in between each
15 x inverted rows off parallettes
90 seconds skipping
10 x kettlebell swings per arm (alternating each rep)
12 x box jumps
2 x lengths of the yoga room, traveling lunges with 75lb barbell
2 minutes shuttle runs, starting from push up position

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Pyramid bench presses:
2 sets of 10 x 115lb, 8 x 125lb, 6 x 135lb, 10 x push-ups
30 seconds rest between each weight change; 1 minute rest between sets.

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Pyramid dips: 10, 8, 6
30 seconds rest between each round.

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Cosmo gave me a body fat test after today's session, and mine came out at 15.3%. That places me in the "Fitness" category, so I need to drop another 1.3% to sneak into "Athlete". That's a little bit higher than I expected, based on previous measurements and my regular "mirror test". I don't think I've put on any unwanted fat, so perhaps the discrepancy might be due to different measuring techniques (like weighing yourself on different scales). I'm not too bothered, as I feel great and I definitely feel like I'm getting stronger and fitter.

Conditioning / chest

Circuit x 3; 90 seconds rest between each

20 x parallette jumps
Figure of 8 shuttle runs* - 2 minutes
30 x kettlebell squat and press
Ball lifts - 1 minute @ 30lb; 1 minute @ 20lb

* Run forwards diagonally, then backwards in a straight line

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Bench press drop sets
1 set of 10 x 135lb, 115lb, 95lb
2 sets of 8 x 130lb, 110lb, 95lb

Finished off with 15 bench supported push-ups.

My chest was toast and I had nothing left during this routine, hence plenty of assists for the bench presses.

While walking to the bench press station after the conditioning portion, Cosmo told me I was sweating more than everyone else in the gym combined. Well, duh! When I got home, I had to wait more than an hour before I could remove my shirt because it was caked on with sweat. Cold, cold, sweat. Ew.

Legs: Conditioning

I didn't have time for a full leg workout today, so I just did the conditioning part.

3 circuits; 2 minutes rest in between each:

3 x 4 parallette jumps
15 burpees
30 mountain climbers
20 ball slams @ 30lb
20 kettle bell swings (see below)
12 shuttle runs (1 run is from one end of the yoga room and back)

With the kettlebells, 1 rep = starting from one side, swing the kb in front with one hand, bring it down between my legs, switch hands, swing in front again and back between my legs, then out in front and finish on the opposite side.

There was a much younger gym member, doing some ab work in the yoga room while I did my third set, who said she was impressed by the intensity of this routine. Not bad for an old guy!

I would have liked to get some squats in too, but at least I had a painful bike ride back home.

Legs

Sweet mother of God, that has to be the toughest PT session I've ever had. As usual with Cosmo, I started with a conditioning circuit.

3 circuits; 2 minutes rest in between each:

3 x 4 parallette jumps
15 burpees (I nearly had a heart attack when I thought Cosmo said 50)
30 mountain climbers
20 ball slams @ 30lb
20 kettle bell swings (see below)
12 shuttle runs (1 run is from one end of the yoga room and back)

With the kettlebells, 1 rep = starting from one side, swing the kb in front with one hand, bring it down between my legs, switch hands, swing in front again and back between my legs, then out in front and finish on the opposite side.

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3 x back squat drop sets; 1 minute(ish) rest in between each:
10 reps at 130lb, 110lb, and 90lb

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2 x leg press drop sets; 1 minute rest in between
8 reps at 270lb, 180lb, and 90lb

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Finished with a cool down cycle on the stationery bike, then some stretching.