Traversing the Obstacles of Life and BJJ

[Derek Simonds]

Originally Posted by R. Alan Hester

23 Jul 08
JM
Maxwell 300
5 supersets 30 reps of each exercise
pull-ups/push-ups
squats/sit-ups
body rows/hindu push-ups
squats/supine knees to elbows
mountain climbers/burpees (broken)
24:17

Are you doing this ala the crossfit filthy fifty where you have to complete all the reps of one exercise before doing the other or are you alternating exercises during the superset as long as you complete the reps?

[R. Alan Hester]

Originally Posted by Derek Simonds

Are you doing this ala the crossfit filthy fifty where you have to complete all the reps of one exercise before doing the other or are you alternating exercises during the superset as long as you complete the reps?

I am doing it where you have to complete one before you can go to the other. If I allowed myself to break it up, I believe I could do it faster. The damn pull-ups and hindu push-ups kill me every time.

[Derek Simonds]

Originally Posted by R. Alan Hester

I am doing it where you have to complete one before you can go to the other. If I allowed myself to break it up, I believe I could do it faster. The damn pull-ups and hindu push-ups kill me every time.

I am going to do half of the reps tonight (15 reps for each exercise) and see how it feels.

[R. Alan Hester]

31 Jul 08
Decided last night after testing my hamstring flexibility that I need to address my mobility issues. When I place the blade of my hands in the crease of my hips and maintain my lordotic (sp?) arch, I can only bend about 12 inches. In other terms, i am at a negative 10 on the sit-and-reach test. I did not realize I have been bending my lower back, not at the hips, when squatting and dead-lifting.

I think this is the culprit of my tight back and lower back injuries over the last few years. I keep trying to work around it, but it always comes back to haunt me when progress is being made.

Mighty River of Steel Day

"Quick 8" for warm-up

Front Bend: Standing Push--8 sec breath-tension cycles X 5 on 36" then 24" boxes

Back Bend: Handbridges w/ flat feet--8 sec breath-tension cycles x 5

Splits: Slide splits and front on plastic sheet--8 sec breath-tesnsion cycles x 5 each direction.

Indig squat hold for 30 secs x 5.

[R. Alan Hester]

1 Aug 08
45 Minutes Trail Ride
Finished with a run at the Hincapie Challenge, a 0.6 mile hill that averages 11 percent grade (read below).
Holy Suck, Fatman!

30 min. rest then:
Deadlifts up to 325 x2
3x5 BW pull-up (nips to bar)/ ring dip sets (All dips form the bottom to remove stretch-reflex, thereby saving shoulders and increasing difficulty)

"Challenge Hincapie at Paris Mountain
Posted Monday, July 25, 2005 - 10:57 pm
http://orig.upstatelink.com/outdoors...5072567584.htm

By Justin Chappell
STAFF WRITER
jchappell@upstatelink.com

So, you think you can ride with Greenville Tour de France cyclist George Hincapie?

We'll here's a way you can give it a try (and, probably, fail horribly) if you want to test your riding skills. There's a 0.6 mile uphill climb at Paris Mountain State Park that he does in 3 minutes and 3 seconds.

"The percent grade of it averages 11 percent," said Ty Houck, the park's manager. "And that's as steep - if not steeper - than a lot of the stages in the Tour de France."

Officials at that park saw Hincapie there regularly, and they saw him starting at one point, racing up the hill and redoing it over and over again. So they talked with him about it and decided to mark its beginning and end in December 2004 so others could try. Since then, it's been called the "Hincapie Challenge." And it's one of the spots Hincapie trains regularly.

Lots of people give it a whirl, Houck said, but few ever come close. The closest he's heard of was someone doing it in about four minutes - that's only 57 seconds longer than Hincapie, right? Well, think about this:

That's 57 seconds longer over just 3,300 feet - and that's a lifetime in a bicycle race."

[R. Alan Hester]

2 Aug 08
Booklet of BodyWeight Power (BBWP) & Mighty River of Steel (MRS) Day by Bryce Lane

"Quick 8" for warm-up

BBWP Workout 1A (introduction level)
Sumo Power Squat 1X30 reps
Egyptian push-ups 1X20 reps
Body-Rows on rings 1X20 reps

MRS
Front Bend: Standing Push--8 sec breath-tension cycles X 5 on 24" boxes

Back Bend: Handbridges w/ flat feet--8 sec breath-tension cycles x 5

Splits: Slide splits and front on plastic sheet--5 reps each direction.

Band hamstring stretches

Notes: range of motion getting better on the stretches.
BBWP goals are one set of 100 in squats and jumps and 50 in Egyptian push-up

[Jacob Rowell]

Still incorporating any sandbag work? I had a lot of luck with the sandbags for awhile, doing mostly shouldering by any means possible with heavy bags, and some cleans at lighter weights. Anyways, good to see someone else incorporating them.

[R. Alan Hester]

Originally Posted by Jacob Rowell

Still incorporating any sandbag work? I had a lot of luck with the sandbags for awhile, doing mostly shouldering by any means possible with heavy bags, and some cleans at lighter weights. Anyways, good to see someone else incorporating them.

Jacob,

Yes, sandbags are tomorrow. I am going to use sandbag shouldering as my "power" movement, due to the pop in the power zone to get it to my shoulder, and deadlifts once in a while as my slow lift.

I know that weight is weight, but I prefer sandbags most of the time. I do like my new keg, but the grip work is not as intense.

Alan

[R. Alan Hester]

3 Aug 08

JM
10 min sandbag shouldering (lower bag to floor each rep) 120lbs Aviators Kit Bag x 20 reps

35 min walk up/down hill

Note: I like these bags better because they are rounder than duffle bags, which makes the weight even harder, almost like a stone, except I can drop it on my toes. Also, I can do Farmer Walks with them, because the handles can withstand the stress. See Example: (http://www.armysurplusworld.com/prod...roductID=36658)

[R. Alan Hester]

4 Aug 08
20 min run/walk (2min/1min)
10 min Airdyne Ride sprint/ recover (30sec/30sec)

Note: Practiced Pose Method for run.