Day 5!! Performed 2/6/2014 at the Ninja Clubhouse in the Dragon Lair. So, this day called for sprints. 15 minutes of SPRINTS. I didn't really have anywhere to sprint because of the Polar Vortex, so I made some modifications. I did 15 Burpees on the minute for 10 minutes. I almost puked my GUTS out. THEN, I added a short preview of a workout I call the Monkey Butler Complex. I have included it in the metabolic section at the bottom.
Warm-Up:
5 minutes Naked TGU's
Windmill Stick :45 seconds each side x2. The extra 15 seconds was EXCRUCIATING!
Stoney Stretch :30 each side
Quadruped Rockbacks 5 breaths
Bird Dog Series (Contralateral and Same Side)
Workout: Strength Training
Single Leg DL: 1-2-3-1-2-3 each side, loaded with a 20kg KB
Front Squat 1-2-3 (95lbs), 1-2-3 (135 lbs). I know that seems light, but I'm SHIT at Front Squats, so the 135 was actually my PR!!
Hanging Leg Raise 1-2-3-1-2-3
Metabolic:
15 Burpees on the minute for 10 minutes! This was RIDICULOUS!!!
Monkey Butler add-on:
Suitcase Carry: 32 kg
Bear Crawl Spin
Farmer Walk 2x24kg in each hand
5 Monkey Jumps (Basically frog jumps, squat down, put your hands on the ground, then jump straight up.)
Offset Rack Carry: 24kg bell
Bear Crawl Spin
Windmill into Waiter Walk with Suitcase. (High Bell 14kg, low bell 24kg)
5 Monkey Jumps
Friday, February 7, 2014
Day Four! Performed 2/4/2014 at the Ninja Clubhouse!!
5 Minutes Naked TGU's
Windmill Stick :30 each side x2
Stoney Stretch :30 seconds each side x2
Quadruped Rockbacks
Bird Dog Series x2 Contralateral Knee to wrist, knee to fingertips, knee to elbow, then same side.
WORKOUT: Strength Training
Deadlift 1-2-3/1-2-3 I didn't have Barbell access, so I did two 24kgs. 'Twas rough.
Goblet Squat: 1-2-3/1-2-3 24kg
Ab Wheel 1-2-3-1-2-3
Metabolic Conditioning (I did 5 rounds of this. I went down a bell size each round, and it kicked my sugar sweet ass.) I did one side then the other. Round 1: 20kg Round 2: 18kg Round 3: 16kg Rounds 4 & 5: 12kg.
5 1-Arm Swings
5 1-Arm Cleans
5 1-Arm Snatches
5 1-Arm Press
5 Reverse Lunge
WHEW! That was INCREDIBLE!! The metabolic stuff at the end REALLY ratchets up the fat loss! YEAH!!
5 Minutes Naked TGU's
Windmill Stick :30 each side x2
Stoney Stretch :30 seconds each side x2
Quadruped Rockbacks
Bird Dog Series x2 Contralateral Knee to wrist, knee to fingertips, knee to elbow, then same side.
WORKOUT: Strength Training
Deadlift 1-2-3/1-2-3 I didn't have Barbell access, so I did two 24kgs. 'Twas rough.
Goblet Squat: 1-2-3/1-2-3 24kg
Ab Wheel 1-2-3-1-2-3
Metabolic Conditioning (I did 5 rounds of this. I went down a bell size each round, and it kicked my sugar sweet ass.) I did one side then the other. Round 1: 20kg Round 2: 18kg Round 3: 16kg Rounds 4 & 5: 12kg.
5 1-Arm Swings
5 1-Arm Cleans
5 1-Arm Snatches
5 1-Arm Press
5 Reverse Lunge
WHEW! That was INCREDIBLE!! The metabolic stuff at the end REALLY ratchets up the fat loss! YEAH!!
Monday, February 3, 2014
DAY TWO!! 2/2/2014 Performed at the Ninja Clubhouse!!
Warm Up
Five Minutes Naked TGU's
Windmill Stick :30 seconds each side x2
Rockbacks
Bird Dogs 4 times each side. I really just felt like staying on the ground that day.
Strength! Training:
JUMP! (I did Hinge Jumps) 1-2-3-1-2-3
Military Press 18kg KB 1-2-3-1-2-3 each side
Breathe
TRX Rows (I did wide grip) 1-2-3-1-2-3
Mini-Band Walk With Waiter Walk. I did these laterally, crabs-walk -sideways style, with a 12kg overhead. I pussed out on the weight because of the band walk. I'm gonna get better at these goddammit.
Metabolic Conditioning:
Four Rounds TABATA Style Two Arm Swing Interval (20kg used by blogger so he wouldn't puke his fucking GUTS out.)
20 seconds on Two Arm Swings
10 seconds rest
:20 Swings
:10 Rest
:20 Swings
:10 Rest
YAY!! JEEZ-O PEEZ-O! Jumping SUCKS.
Warm Up
Five Minutes Naked TGU's
Windmill Stick :30 seconds each side x2
Rockbacks
Bird Dogs 4 times each side. I really just felt like staying on the ground that day.
Strength! Training:
JUMP! (I did Hinge Jumps) 1-2-3-1-2-3
Military Press 18kg KB 1-2-3-1-2-3 each side
Breathe
TRX Rows (I did wide grip) 1-2-3-1-2-3
Mini-Band Walk With Waiter Walk. I did these laterally, crabs-walk -sideways style, with a 12kg overhead. I pussed out on the weight because of the band walk. I'm gonna get better at these goddammit.
Metabolic Conditioning:
Four Rounds TABATA Style Two Arm Swing Interval (20kg used by blogger so he wouldn't puke his fucking GUTS out.)
20 seconds on Two Arm Swings
10 seconds rest
:20 Swings
:10 Rest
:20 Swings
:10 Rest
YAY!! JEEZ-O PEEZ-O! Jumping SUCKS.
Saturday, February 1, 2014
Hello again friends!
I am going to post my Mr. Wonderful's Weekend Warrior Workouts here, so that people can view them and do them whenever and wherever they would like, if they are so inclined. ALSO, this will serve as a nice record for myself, because I am growing old as hell.
Weekend Warrior Workshop #1!! 01/19/2014
Warm-Up:
Quadruped Breathing/Rockbacks 5 Breaths
Dead Bug
Alternating Glute Bridge March
Partner Squat Stretch (holding hands and sitting in a squat)
KB Halos 5 each direction
Partner Assisted PUPP
Partner Assisted Paloff Press
5 1-Arm Swings each arm with a Medium Bell Ladies 8-10kg Men 12-16kg
WORKOUT TITLE: WE'RE GOING TO A SWINGERS PARTY, SO CLEAN YOUR FUCKING SNATCH!!
5 Double KB Swings
5 KB Cleans
5 Double KB Front Squats
Set the Bells Down
5 One-Arm Snatches each Arm
4 Double KB Swings
4 Dbl. Cleans
4 F. Squats
Bells Down
4 One-Arm Snatches each side
Down to one. Enjoy, Badasses!1
I am going to post my Mr. Wonderful's Weekend Warrior Workouts here, so that people can view them and do them whenever and wherever they would like, if they are so inclined. ALSO, this will serve as a nice record for myself, because I am growing old as hell.
Weekend Warrior Workshop #1!! 01/19/2014
Warm-Up:
Quadruped Breathing/Rockbacks 5 Breaths
Dead Bug
Alternating Glute Bridge March
Partner Squat Stretch (holding hands and sitting in a squat)
KB Halos 5 each direction
Partner Assisted PUPP
Partner Assisted Paloff Press
5 1-Arm Swings each arm with a Medium Bell Ladies 8-10kg Men 12-16kg
WORKOUT TITLE: WE'RE GOING TO A SWINGERS PARTY, SO CLEAN YOUR FUCKING SNATCH!!
5 Double KB Swings
5 KB Cleans
5 Double KB Front Squats
Set the Bells Down
5 One-Arm Snatches each Arm
4 Double KB Swings
4 Dbl. Cleans
4 F. Squats
Bells Down
4 One-Arm Snatches each side
Down to one. Enjoy, Badasses!1
Hello Universe!
SO much has happened since I last logged in! Time to dust off the old blog and jot some things down! I"m using this blog space to log my workouts for Mr. Wonderful's Weekend Warrior Workshops, as well as keeping a record of my progress on the Pat Flynn EPIC BADASSERY 90 DAY Challenge.
Workout Day 1 was today, February 1st, 2014. It's my dear friend Dave Chase's Birthday today. Happy Birthday Dave. Warm-Up and Work Out provided by Pat Flynn via Dan John. All rights therein, suck a butt.
Warm-Up: 5 minutes Naked TGU's. I just alternated sides.
Windmill Stick. I did three on each side and held it for :30. CURSING DAN JOHN.
Stoney Stretch :30
Rockbacks 5x
Bird Dog Series
Workout:
1-Arm Press 1-2-3/1-2-3 each arm 20kg
TRX Push Up 1-2-3-1-2-3
Pull Up 1-2-3-1-2-3
Farmer Walk 32kg 1-2-3
Metabolic Conditioning (and it kicked my lily white ass)
2 Rounds w/28kg bell
2 Swings
1 Goblet Squat
4 Swings
2 Goblet Squats
6 Swings
3 Goblet Squats
8 Swings
4 Goblet Squats
10 Swings
5 Goblet Squats
SO much has happened since I last logged in! Time to dust off the old blog and jot some things down! I"m using this blog space to log my workouts for Mr. Wonderful's Weekend Warrior Workshops, as well as keeping a record of my progress on the Pat Flynn EPIC BADASSERY 90 DAY Challenge.
Workout Day 1 was today, February 1st, 2014. It's my dear friend Dave Chase's Birthday today. Happy Birthday Dave. Warm-Up and Work Out provided by Pat Flynn via Dan John. All rights therein, suck a butt.
Warm-Up: 5 minutes Naked TGU's. I just alternated sides.
Windmill Stick. I did three on each side and held it for :30. CURSING DAN JOHN.
Stoney Stretch :30
Rockbacks 5x
Bird Dog Series
Workout:
1-Arm Press 1-2-3/1-2-3 each arm 20kg
TRX Push Up 1-2-3-1-2-3
Pull Up 1-2-3-1-2-3
Farmer Walk 32kg 1-2-3
Metabolic Conditioning (and it kicked my lily white ass)
2 Rounds w/28kg bell
2 Swings
1 Goblet Squat
4 Swings
2 Goblet Squats
6 Swings
3 Goblet Squats
8 Swings
4 Goblet Squats
10 Swings
5 Goblet Squats
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