Iterative Health Workout Of the Day (WoD)

December 24th, 2012, 02:12:42 Beaker

ultconditioning_vol2WoD: Scott Sonnon’s Ultimate Conditioning, Volume 2, Ground Fighters – here.

Still doing the level one drills.

8 sets (2o seconds on, 10 seconds off) of each exercise with 60 second rests in between each block of 8:

  • Leg Threads
  • 40 pound sandbag zercher (AKA “keg”) squats
  • 15 pound clubbell (emulation with dumbbells) pull-overs
  • 25 pound kettlebell double Persian Press | shoulder bridge

This is a Tabata intervals workout with four levels of increasing difficulty with 20 seconds of work & 10 seconds of rest. ¬†It’s a beast. ¬†During the 10 second rest period, the focus is all about managing exhalation to rapidly bring one’s heart rate down quickly.

Did 5 minute warm-down at 50% on the Airdyne.

I did this prior to my 1 hour Brazilian Jiu Jitsu marathon roll at AKA HQ.

/Hoff



Drinking Enough Water?

watterDon't be a dork. Drink a reasonable allotment of H2O, willya? How much? if you're thirsty without exercise at any point during the day, you're dehydrated.

How Can I get a Six-Pack!?

watterFirstly, abs are made in the kitchen, so stop eating crap and eat clean (Paleo is a good start.) Also, lift heavy with compound lifts & don't buy Infomercial devices.

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