EvFit-like training

[Daniel Miller]

Lot's of energy this week.
Wed 6/6
Metcon

10 Burpees
20 Pushups
30 Squats
400m

perform 4x

I always forget to stop my watch...but I think it was 15 min 00sec

[Daniel Miller]

Thurs 6/7

Another good training day. This IF/paleo thing seems to be doing something with my recovery ability. I'm feeling great.

Quick Joint mobility warm-up

Explosive strength day
A1 Kipped Pull Ups 8repsx4
A2 Jumping knee Tucks 12repsx4sets

B1 Full Body Plyo Push Ups 3x8
B2 Exploding Alt. Bench Step-Ups 3x12

C1 One-Arm Rotating band Pull 3x6
C2 Ankle/Calf Jumps 3x15

Circuit x2
Med-ball Power over push Ups (jump to one side or the other, working hand switches to the floor each rep) x10
V-Upsx15
Supermanx20
Chruncies (bicycle oblique exercise)xburn

Did this trainining after 15 hour fast. Broke fast with 20g BCAA and H20. Then ate breakfast a little while later after ice, shower, and stretching.

Had some dried figs, strawberries, cherries, and a spinach omlete.

Have a good weekend everyone!

[Daniel Miller]

Medial flexor tendon in elbow was sore while pulling down hard while climbing this past weekend. Strange.

I'll rest from climbing for 2-3 weeks and do some daily eccentric exercises. I'll also ice daily and maybe get an ART treatment.

As for training, I'll just do body weight and metcon stuff this week.

[Daniel Miller]

Yesterday
6/11

max rounds in 20 min:
10Burpees
10Chruncies
10Squats
10Pushups

score=10 rounds

6/12
Bodyweight workout

A1: One Arm Push-up practice 4sets varialbe degrees of assistance
(can't quite get full ROM on one of these, so I want to train them for awhile)
A2: Glute Ham Raises 4sets of 8

B1: Band Assisted Ring Pull Ups (rehab for elbow) 4 sets 6 reps (4second eccentric)
B2: One legged squat +15lbs 3x6

C1: Hand Stand Push ups 4 quality sets (reps 3-6)
C2: Band Good Mornings 3x15

Calfs w/ banc 2x20

Core circuit:
Band Crunches3x15
Lying Hip Swing 3x20
Plank for time (1min, 1min, 1min)

[Daniel Miller]

6/13
Metcon

400m Run
20 Med Ball Slams
repeat 6x

Good fun workout. Didn't record time, as I had forgotten my watch.

[Daniel Miller]

Yesterday:
6/16-metcon
Burpees x60seconds
Crunchies x60sec
dive bomber push up x60 sec
lunges x60sec
band pulls (just like med ball slam) x60sec

3 rounds
buprees- 18, 15, 17

divebombers- 12, 10, 12

Workout today
6/17
Body weight strength
evil wheel session plus ab circuit in the am

A1 One-Arm push ups practice (various degrees of assistance)-4x6
A2 Glute Hammie lowers (ouch)-4x9

B1 negative only chins-3x15
B2 One legged squats (no assistance) 4x6

C1 Body weight rows 4x9 slow
C2 Band Good mornings 3x15

D1 Bar dips 2x20
D2 Calf raises with band 2x20

[Daniel Miller]

Sore as hell today. This hurt:

Workout:
Row on Erg x60sec
Push Ups on knuckles x60sec
Squats x60 sec
rest 60sec

go through this circuit 4x

I tried to row 250m per row interval. I made that goal. PushUps became limiting factor. Lots of lactic acid build up from all the pushups recently. I probably got 45-50 the first round then between 30-35 the other 3. Squats were continuous and fast the first two rounds then in sets of 10 with a few seconds rest for the second two round.

Awesome workout!

[Daniel Miller]

6/20
A1: Speed lat pulldown-4x8
A2: Tuck Jump over big-ass swiss ball. 4x8

B1: drop down explosive Push Ups 4x8
B2: Lunge Jumps 4x16

C1: Explosive Band Rows 4x6
C2: Ankle Jumps w/ bar 3x20

D1: Power Over Push Ups 3x13

Ab circuit

6/21
30sec KB Swings
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec KB High Pulls
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec KB High Pulls
30sec Push Ups
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec KB High Pulls
30sec Push Ups
30sec Band Dead lift
30sec rest
30sec KB Swings
30sec DB Push Presses
30sec KB High Pulls
30sec Push Ups
30sec band DL
30sec Plank

[Daniel Miller]

oopss,

subbed burpees for Push Ups for 6/21 workout....word.

[Daniel Miller]

6/22

A1 One Arms Push Up practice 4 sets 3-5 reps
A2 Hammy exercises (GHD, swiss ball curls) 4 sets 8 reps each

B1 Body weight Rows 4x8
B2 One leg squats 4x6

C1 Wide grip pull 3x8
C2 Band Calf Raises 3x20

Wrist pronation

Took it easy today. Big Capoeira training session tonight.

I leave for Europe next Tuesday for 3 weeks. I'm super psyched and feel like I've got some good bodyweight-exercise goals to work on. I'm just hoping I can find vegetables, good fats, fruit, and lean protein.