Spontaneous Workout Check-In

Yes, that's what they called it (see link here).

And CB, where DO you get all those different avatars??!?!

 

Jump Rope Training (Pretty Intense)
Bag Work (Emphasis on Intensity; 5 Rounds, 40 Seconds)
Burpees (5 Sets of 10)
Sprints
Bag Work (Emphasis on Power; 4 rounds, 2 Minutes)
Hang Clean and Jerk (2 sets, 1 min. each - as many reps as I can. 30% 1RM)

Thanks to Mr. Enamait for ideas.

EDIT: You use the bear to warm up? You kidding me?

 

I thought so

I've been using it but with 1 minute of skipping and 1 minute of rest between sets.

All my avatars are either stolen from other people because I liked them, or a lot of the time they're homemade.

Unisonus: Any exercise can be used to warm up, you just use a lighter weight. A nice complex movement like the bear probably works pretty well as a warmup at lighterweights I should imagine.

 

That's the key. I'm new at this, and definitely no weight-slinging hero. So I start really light (20 lb BB for 5 reps), increase the weight and decrease the reps for each of the next several sets, rest, and I'm warmed up.

That same link that used the bear as a warm-up had a second set of warm-up exercises that I can't do at any weight - one step included a push press from the bottom of a squat, with 1/2 an overhead squat to get back up to the standing position.

 

It's a great way to warm up, also congratulations on starting a lifting program, it's always nice to see/hear of people starting.

I just started O/H squats, I tried one for fun and got humbled by it. I've got a weak link somewhere in the chain, so I'm doing them regularly now to try and target whatever the problem is.

 

Hang Snatch w/overhead squat 5x5 30kg
DL alternate grip 5x5 60kg
Sumo DL 2x10 40kg
Overhead Squat 5x5 20kg
Bent Row 2x10 25kg shoulder width palms fwd

edit:
And now my back is killin' me!

 

6 mile run (my right shoulder is really sore)
20 min yoga

 

Do pub fights count as workouts?

 

We need the details to decide whether it counts or not...

 

if yoga counts as a workout, so does a pub fight.

i did a complex:
Deadlift
Romanian deadlift
Bent-over row
Power clean
Front squat
Push press
Back squat
Good morning

6 reps each without putting the bar down, drops to 1 over 6 sets. it sucked.

 

Very funny Skrom, bet you couldn't do yoga if you tried.

Hmmm, can't make fun of your workout.

 

40min Boxing circuit with a personal trainer at the gym

Went for a 10 min swim (was nearly drowning from tired arms) and just hung out in the sauna

 

Ran 5 miles

Got training tonight

 

Uh-oh. I think you might be confusing Blessed Samurai and I. He's the other well-spoken, occasionally insightful, one-day-hopes-to-be-good-looking moderator. (With McG being the other, other well-spoken, often insightful, used-to-be-good-looking-until-he-started-with-the-MMA-training mod.) Much love, bros. :love:

Yeah, Samurai's big on Zercher's. Me? I think they hurt my tummy and make my arms red. Though, I did do some Zercher walks for time last week. Glutton. For. Punishment. In any case, that's a nice looking workout Ann. Good on ya.

For myself, done earlier today...
Power Snatch to Overhead Squat 5x1

Kneeling Military Press 5x1

Sumo Deadlift 5x1

Bent 1-arm DB Row 5x1

 

30 min Stepper
30 min boxing circuit
3 mile run

My legs hurt.

 

I'm about to do:

Ab crunches - 2 sets of 50
Oblique Ab crunches - 1 set of 25
Romanian deadlift - 3 sets of 15
Dumbbell Lateral Raise (Delt) - 3 sets of 10
Bootstrappers - 4 sets of 25
Reverse Squats - 4 sets of 20

Just something to get me started in the morning.

Yoga is good, especially for would be grapplers. I'm thinking of adding it to my schedule.

BTW Lily, you run a lot!

 

lol...if we get better with age, I gotcha beat.

Yeah, Capt. Ann...I really love Zerchers.

My Mon workout-
Sunday; 14 days out-
A)Power snatch:160X2X10 45 sec rest interval

B1)hammer winds:26#X3 winds, 36#X3 winds, 31#X3 winds
B2)"the dance" w/56# dist:4 turnsX3 sets

C)push press:180X5, 200X5, 210X5, 220X5, 230X4
D)split squat:155X12X3
E)zercher carry stone sprints:10 stepsX3 sets
*not sure of weight of stone but it's ~8 inches thick,~20 inches long, and is shaped like a triangle with ~2 inches at one side and ~14 inches at the other side.

F1)push ups:BWX50X2
F2)inverted rows:BWX20X2 w/3 sec hold at top

 

D, I love running (I do long-distance HIIT which is even more fun). Its me versus myself and I love the runner's high I get.

I could never do all the weights that you guys do, I'm a weakling :cry:

 

You see, this is what we in the business call a Self-Fulfilling Prophecy.

Lily, everyone, everyone started somewhere. A good strength training routine can only improve your martial arts and your running, too. Give it a shot, and you'll definitely be pleased.

 

Bewater is on the money.

We all started somewhere, lifting weights we would never ever say out of fear of embarasment.