Buhat Araw

2010-12-26

Merry Christmas!

Happy holidays guys!

Warm Up:
- 200m run or 100 jumping jacks
- DROMS (shoulder circles, arm swings, chicken wings, leg swings)
- 8 reps: tuck ups, Good mornings, Push ups, Squats

WOD:
30 reps each, for time:
- squats
- push ups
- reverse crunches
- thrusters (60 or 40 lbs)
- arch rocks
- hollow rocks
- pyramid/regular push ups
- jumping pull ups

* If you are not yet familiar with the thruster exercise, you can do jump squats instead.
* If you are not familiar with reverse crunches, you can substitute with knee up or regular ab crunches
* If you are unable to do pull ups, you can substitute with rows or supermans/back arches

2010-12-02

Cooper Test in the Morning

Sometimes you just have to try it.

As I write this, it seems that the first thing in the morning work out is ok, though I did have to take a 40 minute nap come lunchtime. Haha! But I think that has more to do with how I slept for just 5 hours last night. Some days, you need to maybe skip a workout and rest. Some other days, you should just suck it up, skip the snoozing and get a 30 minute workout in.

The 12 minute run seems to be a good test of cardiovascular endurance. Long enough to really test out your lungs, but not too long as to be a significant long distance run that would be too taxing to some people. I'm not sure how Dr. Cooper developed his result standards table, but I guess it can give you a ballpark estimate of how you compare to most of the population. Bottom line, when you do the 12 minute run again sometime in the future, you can see if and how much you've improved.

0500-0530 in the morning
Warm up:
- 3x10 reps each of: High knee run, Cheerleader run, Running in place

WOD: Run the farthest you can in 12 minutes (Cooper Test)
= 2,640 meters

- - -
1740-1850
Warm Up:
- 300 jrj = 2min 12 s
- DROMS
- 10 each: Pyramid push ups, Pull ups, Arch/Hollow Rocks, Samson lunges, Side lunges

Strength Training:

5x5, 3x3 Shoulder Press
- 1x5 @ 50, 60, 70, 80
- 5x5 @ 90 lbs
- 3x3 @ 105 lbs

3x7 Pull Ups
- 3x7 strict ring pull ups

WOD:
21-15-9 for time:
- burpees
- reverse crunches
= 3min 57 sec

2010-11-22

Bodyweight Workout

I'm posting this bodyweight workout for the benefit of those of you who don't have dumbbells and/or are unfamiliar with the exercises in yesterday's WOD.

Warm up:
- 300 jump rope jumps
- DROMS: shoulder rotations, archer reaches, scorpions, leg swings
- 10 each: Pyramid/Pike push ups, Situps, Arch rocks, Hollow rocks, Side rocks, Good mornings, Side lunges

Strength Training:
5x5 (Bodyweight) Single Leg Deadlifts
- 1 set 5 reps of regular bodyweight squats
- 1 set 5 reps of backward lunges
- 5 sets of 5 repetitions each, single leg deadlifts
* Use the first two sets of squats/lunges to review the mechanics of stable hip/leg movement (at the least, keep your weight on your heels, knees aligned with toes, don't slouch).

WOD:
Do as many rounds as possible in 10 minutes of:
- 1 Back bridge/Hip thrust
- 1 Situp
- 1 Pair of lunges (Stand up tall before each lunge.)
- 1 Push up
- Lie back down
* Try to do the movements in each round as smooth and seamless as possible, without pause or rest within each round. You can take a breather in between rounds. Also, try to keep proper posture throughout, even when transitioning between the exercises.

2010-11-21

Dumbbells, dumbbells

Warm up:
- 300 jump rope jumps
- DROMS: shoulder dislocations, archer reaches, scorpions, leg swings
- 10 each: Pyramid push ups, DB OH situps, Arch rocks, Hollow rocks, Side rocks, Good mornings, Side lunges

5x5 Single Leg Dumbbell Deadlift
- 1x5 @ 40, 50, 60, 70 lbs
- 5x5 @ 80 lbs (2x40lb DBs, 30% 1RM of regular Deadlift)

WOD:
With a single dumbbell, do as many rounds as possible in 10min of:
- 1 Single arm DB pull over
- 1 Turkish get up
- 1 Single arm push press
- 1 Pair, DB OH lunges (1 lunge with each leg)
- Negative turk. get up, pull over
* Start and end each round lying down with the dumbbell on the floor, behind your head.

= 16 rounds, 1x15lb DB

Dumbbell Pull over:
- Start by lying on the floor, face up and legs extended, holding the dumbbell (with 1 or 2 hands) on the floor beyond your head, with elbow(s) slightly bent and shoulder(s) fully open.
- Keeping the angle of your elbow the same, raise the dumbbell up to above your shoulder/chest, ending with your arm perpendicular to your body. Return to the initial position by moving exactly in reverse, keeping your elbow just slightly bent.
- Keep your torso tight and your legs extended throughout the exercise.

2010-11-08

Let's go sago!

From this point on, once in a while I will be posting a workout that I performed. Ideally, I'd be able to put here all the workouts that I'll do, in an effort to improve my documentation, and ultimately the quality of my own training. If I have extra time, I'll also add in some notes for those who will want to do the same workouts, and some thoughts on specific issues related to physical conditioning and the martial arts.

The previous workouts on this blog are actually patterned after ones that I've done myself, so what I'll be posting won't really be that big of a stretch for those that I've coached for those WODs earlier this year. The biggest difference will be that my strength training will involve a lot of weightlifting and some gymnastics, so equipment may become a constraint for those working out from their homes. In this case, you can always substitute the weightlifting exercises with similar bodyweight strength training exercises. For the gymnastics, there are also always substitutions that you will be able to do.

As always, before you do any of the exercises or workouts that you read from here or any other source, make sure that you recieve good instruction from a competent coach on how do these properly. Bottom line, the possibility of injury is always a risk we take.

For today, this is what I was able to do:

Warm up:
- 300 jump rope jumps
- Dynamic Range Of Motion exercises: shoulder dislocations, chicken wings, prone scorpions
- 10 reps each: incline rows, side lunges, v-ups, 30lb DB windmills

Strength Training:
5x5 Shoulder Press
- 1x5 @ 60, 70, 80, 90 lbs
- 4x4 @ 95 lbs (65% of previous 1RM)

Workout Of the Day:
10 rounds for time:
- 5 pull ups
- 10 push ups
- 15 squats
= 15min 55 sec

* Performance was down to around 80% of previous efforts. It will be a long hard climb back up. hehe.

2010-06-10

bodyweight work out: leg power (lunge jumps)

WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 10 reps: side lunges, forward lunges, push ups, crunches

SPECIFIC WARM UP
leg power: lunge jumps

Practice/Learn the lunge jump.

Do the following in 1 minute intervals:
- 15 squats
- 10 lunges
- 5 lunge jumps (1 jump per side = 1 rep)
- 5 lunge jumps
- 5 lunge jumps

WOD
Do 5 rounds for time:
- 15 tuck ups
- 10 push ups
- 10 good mornings
- 5 lunge jumps

* Lunge jumps:
- The movement looks similar to the forward lunge, but instead of just stepping, you will jump in place and switch legs in mid-air.
- From a standing position with feet shoulder width apart, start by taking a big step forward with one leg.
- Lower your hips until your rear knee almost touches the ground, then immediately jump up.
- While in mid-air, quickly switch the positions of your legs such that the forward leg becomes the rear leg and vice versa.
- Land on a lunge with the opposite foot forward, landing first with the balls of your feet and then using the lowering movement of the lunge to absorb your landing.
- Immediately jump up and switch your legs in mid-air again to land in the same lunge as your starting position. That is 1 repetition.
- Make sure that you keep you keep your back straight, chest up, and head looking forward to the horizon throughout this exercise. Also, keep the knee of your forward leg aligned with and directly above your foot. You must also land as softly as you can, and refrain from stomping your legs on the ground.
- You can make this exercise easier by shortening your lunge, but once you are comfortable with this exercise you should try to keep you lunge as long as possible.