sat, feb 2nd metabolic workout

10 minutes of alt:
    20 box jumps
    10 pushups

10 minutes of alt:
    15 v-ups
    10 db press

10 minutes of alt:
    10 lat pulls
    20 reverse lunges

20 minutes ez aerobic

new metabolic workout for saturday

did an endurance workout yesterday - 20 min stairmaster, 20 min 'concept 2' rowing machine 

today(thurs 01/17) did a total body strenght workout: hammer squat machine, hammer incline bench, hammer leg extension, lat pulldown, dumbell straight leg deadlift, dumbell push press, walking lunges, cable flye/pushup superset, cable row, single calve raise, db curl, cable tricp ext

tomorrow will be a 3 mile treadmill run and 10 x 100yd swim in morning and a 20 mile mt bike ride with Pam in pm


saturdays metabolic circuit

1#    4 sets of:  20 box jumps/ 10 crab pushups( draw alt knee to chest each rep)

2#   4 sets of : 1 min row machine/ 10 reps dumbell clean & press

3#   4 sets of:    20 hanging leg raises/ 15 no jump burpees(basically squat thrust w/pushup)

good morning

been away from the blog a while - still training, just busy - still splitting workouts equally between aerobic, power, strength and what is popularly now called metabolic training..........we used to call this circuit training or PHA(peripheral heart action) - i use these workouts to work on skills i have lost over the years - jumping, jumprope, handstand pushups, clean & jerk, squat thrusts etc.......i arrange 2 or 3 of these excersizes in a row and do 5 rounds.......repetitions are fairly high (10 to 30)   - yesterday for example, i did 4 rounds of:  8 min stairmaster, 10 strict pullups, 20 pushups - no rest between rounds - it doesnt seem like much, but it got my attemtion..........today is power day - hang cleans, front squat, push press - 5 sets of 5 reps of each