30 June 2008

Tuesday, 1 July 2008

Morning workout (0500):
50 Push-ups

10 minute warm-up
2 x 400 @ 01:59
10 minute cool-down

Meal I (0600): Power Shake, Vitamins

Meal II (0930): (x)

Meal III (1300): Power Shake, vitamins

Afternoon Workout (1600): 35 lb kettlebell
10 2-hand swings
10 right-hand swings
10 left-hand swings
5 right-hand cleans
5 left-hand cleans
5 right-hand cleans
5 left-hand cleans
3 right-hand Turkish get-up
3 left-hand Turkish get-up
5 right-hand military press
5 left-hand military press
5 right-hand military press
5 left-hand military press
10 deck squats
5 front squats
5 front squats

Meal IV (1630): (x)

Meal V (2000): (x)

3rd Quarter of 2008

Okay, now I'm organized. And I'm pissed.

The primary components of my fitness training this quarter will be the Furman Institute of Running and Scientific Training's 5K Intermediate Program in the morning (my 5K time being estimated at 26:30 for the purposes of determining pace) and Dave Cotter's Beginner-level kettlebell training performed with a 1-pood kettlebell in the afternoon (3 routines, each performed twice weekly).

Rather than the cross-training recommended by FIRST, my off-day morning workout will consist of a P.A.C.E. interval run (preferably on the elliptical trainer) followed by a Combat Conditioning Workout. Also, my first activity every day will be either 50 push-ups (T/F), 50 sit-ups (W/Sa), or 10 pull-ups (Th/Su).

Finally, I have found a training partner for Bujinkan Budo Taijutsu and De Cuerdas Eskrima on Wednesday and Friday nights. I may have an open class on Sundays. I will also return to the Thursday Night Thunder USPSA shoots.

22 June 2008

Goals for 2008

3k run 20:00
Push-Ups 50
Sit-Ups 50
Pull-Ups 10

Advanced level with 35 lb kettlebell