Looks like things are running smoothly. Everyone know what to do and should be doing it well. Meanwhile, we'll be grooming yet another boat-load of motivated people. It's all coming together, folks.
The first 12 weeks of BHIP are called the "On Ramp". Just like the I-405, the on ramp gets your car up to speed so you can merge in without disrupting the flow (we all wish that was reality on the 405). The main focus of the on ramp was proficiency at intensity, accuracy, balance. Doing things quickly and safely, progressively. Basically, we want to optimize the software and enjoy any physical changes we can get.
Now that the software is dialed in, we want to upgrade the hardware while still refining the software. We want to get stronger. Plain and simple. We want to become more "load-bearing" so that we can fight gravity better. We can build upon that strength with speed and power and quickness, but without strength, it's impossible. So lets focus on getting stronger. Pushing yourself to lift more, lunge more, squat more. If you have the opportunity to lift heavy weights in class, please don't waste it by not lifting your maximum potential. Cardio conditioning is fun but the real magic happens with strength. No one has ever been classified as being "too strong". Let's see if we can change that.
Here's some more work to strengthen with:
warm up well
1. 10 minutes of arm circles. Alternate directions as desired. Keep your arms straight out to your sides. If they drop, stop the clock and continue once ready to resume. Go until all 10 minutes are accounted for. Yes, your shoulders will burn, big deal; just keep spinning.
Rest 5 min
2. Death - By - Push ups
On the minute, every minute, add an additional push up until you fail to complete all of the required push ups in that minute. RECORD YOUR SCORE.
* Your score is the last SUCCESSFULLY completed round. NOT the round that you failed on.
Rest 5 min
3. Tabata: choose a single sport
Row, Swim, Bike, Spinning Bike, Sprint, Treadmill, Crank
20 seconds ON :: 10 seconds OFF
row: set the damper setting to 8 or higher
Swim: wear a shirt for added resistance and count in your head if needed.
Bike: Find a hill
Spinner: set the resistance for an uphill sprint after a 2 minute warm-up
Sprint: Find a hill
treadmill: set incline to at least 10, set pace to your fastest mile time
crank: same as spinner
Enjoy.
Get up and move around:
Sitting All Day: Worse For You Than You Might Think
Awesome, I was very motivated by our Deadlift session today, seeing the new group, and even catching the Quote of the Day!
ReplyDeleteWith that I found this link about strengthening your grip, because I don't want my grip to hold me back when my legs are screaming for more!
http://stronglifts.com/7-ways-increase-deadlift-grip-strength/
Clarification on Death by Push Ups: so begin with 1 PU/1min, 2Pu/1 min, 3PU/1min and so forth until failure, just like the running intervals, yes?
ReplyDeleteI practice holding squats while gardening. 2 rewards. Stronger squats and don't hurt myself weeding a planting anymore. Great motivation.
ReplyDeleteBridget
yes @death by pushups
ReplyDelete-Rus
Jolie said...
ReplyDeleteWaited to post today until I was able to lift my arms above my waist.
10 minutes of arm circles is not as innocuous as it pretends. Such a delight to know there are always new tortures waiting in the wings.
Death by push-ups was new personal best for me at 13 completed, 14 attempted.
I must rat out darling little Darling. She is good at this push up thing, but acts as if she is not. We had to force her into her 16th, which she completed in well under a minute, and then she insisted she was done. Not likely. I'm just sayin...
Agree with @Jolie - the arm circles are deceptively tough! Completed 15 rounds on death by pushups - one more than last time and finished with Tabata rowing set on 10. A longer workout, but good.
ReplyDeleteJoined Andrea and Louis yesterday for a great workout. I don't know what Andrea was talking about, but those arm circles were a blast!! I was enjoying the intense burn while we ruminated over favorite ice cream flavors...whatever gets you through, right? I completed 16 rounds of death by pushups - same as last time. Also finished with a rowing tabata. 'Twas fun!
ReplyDeleteYou left a word out of this week's blog title, Russ. Should have been Push-Up And Away.
ReplyDeleteJolie
Ok, I'm confused, help me here, are we supposed to do 8 cycles on Tabata or AMRAP? How many blog workouts will be posted throughout the week?
ReplyDeleteHa, yes, Darling is quite the Mexican-soap-opera star. I'd like to represent her when it finally clicks and she starts acting in them.
ReplyDeleteGlad to hear everyone pushed themselves hard after the arm circles. If you can maintain neutral spine and keep the scapulae back and down, those arm circles will do wonders for your posture. At worst, they'll make your shoulders really strong.
@DSV Tabata is 8 rounds of 20 on, 10 off. Forgot to write that part.. My apologies.
Have a great weekend everyone!
Online tabata clock: http://www.beach-fitness.com/tabata/
ReplyDelete