Weekend Update and Weekly Plan

Well, the weekend went pretty well. All weekend long, the legs were feeling Friday's workout. Ouch! Saturday, there was a special Seminar at Unity Martial Arts. Shihan Duke Swain taught quite a bit about pressure points. In the morning, the focus was on self defense and how to use the pressure points to make your opponent want to stop fighting. The afternoon was on using the pressure points for healing. Both of these were great. I learned a ton of stuff. Unfortunately, I had to leave before the day was complete. The rest of the class had a chance to learn some Chi Gung breathing.

Today, I rested a bit in the morning and tried to stretch. The legs are still a little sore. Even with that, the weather was too nice not to get out and do something. So, I got in a 50 minute mountain bike ride. I ended up going by myself, but the CARP trails here in Central Arkansas are awesome! The sore legs made it a bit tough, but I just kept at it for awhile. I still had fun.

The plan for the following weeklooks like this:

Monday - Since I didn't get to do it last week, this week will start with Scalled Nate - As Many Rounds As Possible (AMRAP) 15 Minutes of 2 Seated Muscle Ups, 4 Handstand/Bridge Push-Ups, 8 35 lbs Kettlebell swing.

I've got rings setup in the back yard, as well as a weight to use for the kettlebell swing, so this will be a work from home. I'll work on the muscle up progressions from this Crossfit Kids video.

Tuesday - "Pull Up Complex" -
Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds
5 Strict Pull-ups
7 Kipping Pull-up
I love this workout. I don't know why, since it usually wrecks me for awhile. I guess I like it because it is so hard. This is scaled to Pack level on the Brand X forum. Didn't want to go puppy, since it didn't look as challenging.

Wednesday - Unity Martial Arts Focus Class - This week's class is on being a "Good Uke". The Uke is the person standing in to help someone practice or demonstrate a technique. Should be informative and helpful.

Thursday - Rest Day - By this day, I'm sure I'll need to take a break. Afterall, the seminar may not have been too physiccally challenging (more mental learning was needed), but Sunday's ride was a good workout.

Friday - Thrusters 1-1-1-1-1-1-1 - Well, I guess I get to go heavy today. I'll have to be in the gym pretty early to get this before I go swim with the family.

Saturday - Scaled Nancy - 5 rounds for time of: 400 meter run then 25-35 pound Overhead squat, 15 reps. Another workout from home today. This may change, since I may or may not be testing at Unity Martial Arts. Depends on the wife's schedule.

Sunday - If the weather holds, I'd like to get in a good bike ride. Preferrably, it would be a mountain bike ride, since I need to improve my bike handling skills. If not, a good road ride would be cool. If I get rained out, I may just head to the pool and do some lap swimming. Sounds boring, but if you get into it, you can lose yourself in the swim.

Weekly Plan and Today's Workout

Well, the plan for the week looks like this:

Monday - Scaled Badger - 3 rounds - 40lbs Squat Clean, 20 reps, 20 Pull-ups, run 400 yrds.

This workout I will probably do from the house. I'll use my dumbbells and the 400 route I have mapped from my house. I expect more blisters from the pull-ups.

Tuesday - "Shoulder Complex" - Press 5x1, Push Press 5x3, Push Jerk 5x5

Definitely back in the gym for this. I'll warm up and go heavy on the lifts.

Wednesday - "Squat-Sit" - Front Squat 95lbs, Sit Ups (21, 15, 9, 3)

I'll need to take a towel to the gym for this and set up one of the stations as my workout area. Should get some interesting looks. I'll tweak the weight if it seems too light. I may adjust it to 115-135lbs.

Thursday - Modified Nate - AMRAP 15 Minutes of 2 Seated Muscle Ups, 4 Handstand/Bridge Push-Ups, 8 35 lbs Kettlebell swing

I should have my rings in (Yay Rogue Fitness!!), so I'll work on the muscle up progressions from this Crossfit Kids video. This workout should hurt, since it's As Many Rounds As Possible.

Friday - Rest Day - I'll try to convince the wife to go to the pool after work. Should be a great way to relax and recoup before the weekend.

Saturday - Unity Martial Arts Seminar - Shihan Duke Swain

Should be a fun learning experience. We'll see how well I hold up to the work we do. If I feel okay in the evening, I might sneak in the "Pull Up Complex" (10 Rounds of 3 weighted pull up 35#, 5 strict pull-ups, 7 Kipping Pull-ups).

I'll try to post info about each day's workout as I go.