Let’s start with the three workouts. This time between Thanksgiving and New Years is a crazy one for me. My projects have picked up a bit (independent of the time of year, but having an effect on my time nonetheless), there’s Christmas shopping to accomplish, my wife and I will be celebrating the 10th anniversary of our marriage tomorrow (Friday), there are kids’ Christmas singing programs, dance programs and all manners of other family events. If posting gets slow, it’s not because I don’t love you all anymore.
Friday 11 December
- Mobility Circuit
- 10x High Knee Walk
- 10x Butt Kick Walk
- 10x Overhead Lunge
- 10x Walking Spider-Man
- 10x Scapular Push Ups
- 10x Quadruped Rotation-Extension
- 10x Scapular Wall Slides
- 4x Circuit #1
- 12x (6x ea. side) Recoiled Rollover Med Ball Slam
- 5x Box Jump @ 24″ box
- 4x Circuit #2
- 6x Snatch-Grip Rack Pull w/ Bar 3″ below knee @ 295#
- 16x (8x ea. side) Side Lying Extension-Rotation
- 16x (8x ea. side) Wall Hip Flexor Mobilization
- 3x Circuit #3
- 12x (6x ea. arm) Low Incline Alternating DB Press @ 70# DBs
- 10x (5x ea. leg) 1-Leg, Feet Elevated BW Row @ BW+25# plate on chest
- 3x Circuit #4
- 16x (8x ea. side) Plate-Loaded Lateral Lunge @ 45# plate
- 10x (5x ea. arm) Prone Arm March
- Inverted Ladder MYBH
- 12x - 1x Goblet Squats @ 55# DB
- 1x - 12x Push Ups
- For Time.
- 5:18
Monday 14 December
- Mobility Circuit
- 10x High Knee Walk
- 10x Butt Kick Walk
- 10x Overhead Lunge
- 10x Walking Spider-Man
- 10x Scapular Push Ups
- 10x Quadruped Rotation-Extension
- 10x Scapular Wall Slides
- 3x Circuit #1
- 6x Clap Push Ups
- 8x (4x ea. side) TGU @ 24kg KB
- One More
- 6x Clap Push Ups
- 3x Circuit #2
- 3x Bench Press @ 230#
- 16x (8x ea. leg) Reverse Lunge from 4″ box @ 2-60# DBs
- One More
- 3x Bench Press @ 230#
- 3x Circuit #3
- 16x (8x ea. arm) 3-pt Row @ 70# DB
- 8x Natural Glute Ham Raises
- 5x MYBH @ 16kg KB
- 16x (8x ea. arm) Snatch
- 16x (8x ea. arm) Row
- 16x (8x ea. arm) Squat
- 16x (8x ea. arm) Press
- 16x (8x ea. side) Reverse Lunge w/ Twist
- 16x (8x ea. arm) Swing
- 90 sec. Rest
Wednesday 16 December
- Mobility Circuit
- 10x High Knee Walk
- 10x Butt Kick Walk
- 10x Overhead Lunge
- 10x Walking Spider-Man
- 10x Scapular Push Ups
- 10x Quadruped Rotation-Extension
- 10x Scapular Wall Slides
- Box Squat
- 4x Warm Up Sets @ 135#, 185#, 225#, 275#
- 2x Circuit #1
- 2×3 Box Squats @ 315#
- 10x Knee Break Ankle Mobilizations
- 30 sec. ea. leg Table Hip External Rotation Stretch
- 2x More Circuit #1
- 5x Box Squats @ 275#
- 10x Knee Break Ankle Mobilizations
- 30 sec. ea. leg Table Hip External Rotation Stretch
- 3x Circuit #2
- 5x Pull Ups @ BW
- 16x (8x ea. leg) Bulgarian Split Squats @ 2-60# DBs
- One More
- 5x Pull Ups @ BW
- 3x Circuit #3
- 16x (8x ea. arm) 3-pt Row @ 70# DB
- 10x (5x ea. side) Prone DB Glide @ 5# DB
- 3x Stretch/Mobility Circuit
- 16x (8x ea. arm) Side Lying External Rotation - arm abducted ~30°
- 60 sec. Lying Knee-to-Knee Stretch
Beads For Blood
I’ve written about my uncle, Mark Siddle, and his custom motorcycle shop, Cutting Edge Cycles, here before. (Also here, near the end.)
On Saturday 6 February 2010, Cutting Edge Cycles will be hosting a Mardi Gras-themed blood drive: Beads for Blood. Uncle Mark’s mother had a series of medical issues last year during which she benefited greatly from blood in blood banks. Time to give back.
If you’re in the St. Louis area, this would be a great time to come out and see his custom-built bikes, see what he could do for your bike if you already have one, and give blood for a good cause. Also, no promises, but knowing the kinds of people who frequent his store, I wouldn’t be at all surprised if blood wasn’t the only thing for which beads were being distributed (if that’s your thing).
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