Twenty and Done

I absolutely love how biofeedback training allows me to focus in my training on exactly what my body needs.  Because of this, I don't waste time doing unnecessary drills. 
Today, I worked for a total of 20 minutes.  It took me about 5 minutes to test movements and determine which ones I would do today.  I also took about 5 minutes between circuits to get set up. 

Factor in the 5 minutes to change into my workout clothes and that's a whopping 35 minutes to train today.  Not much, is it? 

That efficiency is why I am able to train.  It would not be sustainable for me to workout an hour a day 5-6 days a week.  I'm interested in a lifestyle I can manage throughout my life.  Twenty and Done is definitely manageable!

Circuit #1 - 10 minutes
1. One-Arm Press - split stance, torso twist, 12 kg
Left - 16 reps, Right - 19 reps
2. Supergirl Squats
Left - 40 reps, Right - 40 reps

Circuit #2 - 10 minutes
1. Inverted Rows - TRX
50 reps
2. Mountain Climbers
120 reps each leg
3. One-Arm Clean - 20 kg
Left - 40 reps, Right - 40 reps

A Couple More

Here's a couple more training logs from this week.  Two good sessions so far!

Session #1

Circuit 1 - 30 seconds on, 30 seconds off, 5 rounds
1. Rows - 12 kg
75 Left, 75 Right
2. Suitcase Squats - 20 kg
75 Left, 75 Right

Circuit 2 - 30 seconds on, 30 seconds off, 4 rounds
1. Clean - 20 kg
52 Left, 52 Right
2. Windmills - 12 kg
32 Left, 32 Right

Circuit 3 - 30 seconds on, 30 seconds off, 4 rounds
1. Supergirl Squats
32 Left, 32 Right
2. Pushups
48 reps

Session #2

Circuit 1 - 11 min. 30 secs
1. Lunges - 48 kg
50 Left, 50 Right
2. Pushups
104 reps

Circuit 2 - 6 min. 30 secs
1. Sumo DL - 130 lbs.
52 reps
2. Burpees
48 reps

Catch Up

Whew! It's been a busy week!  I've been training, but I haven't been blogging.  Sorry for the delay.

On Sunday, I met the Bootcamp Boys for an hour of fun.  We did lots of swings, clean & press, squats, sumo DL, burpees, body weight drills, and animal moves.  I got my sweat on, for sure!!

On Tuesday, I put in a quick, intense session (25 minutes of work).

Walking Overhead Lunges - both hands overhead w/ 10 lbs.
Pushups
Swings - 130 lbs.
Side Burpee to Knee Tuck
Sumo Squat w/ Torso Twist
Split Lunge w/ Kick

Tonight I got a massage.  Ahhhhhhhhh

I'm thinking a bath and bed are on the agenda for my immediate future.

Kearney On

I snuck in a quick training session this afternoon.  Boy, did I need that!  Training helps me move my brain off an issue so I can think more clearly.  Move my body, move my brain.  Move better, think better. 

With lots piled up on my plate these days, it's easy to get tunnel vision.  As my fortune cookie read yesterday "It's impossible to see all the stars from the bottom of a well."  Sometimes it seems there is only one solution, or one course of action, or one perspective when we are stuck down in our own wells. 

If we move our bodies and climb out of the well, we can see all the options out there for us.  It is liberating.

In order to inspire me to move, I put on a little Mat Kearney - songs from Young Love like "Hey, Mama" and "Ships in the Night."  It's impossible NOT to move when I've got those in my ear! 

Two Drill Circuit - 10 minutes
1. Sumo DL - 130 lbs.
90 reps = 11,700 lbs.
2. Swings - 130 lbs.
72 reps = 9360 lbs.

That's a total of 21,060 lbs. in 10 minutes.

Inverted Rows - TRX - 7 min.
66 reps
Density PR

Now I'm better prepared for the rest of my evening.  Kearney on!

Training Log - October 3

Snatch - 12 kg - 7 min.
Left - 65
Right - 64
3354 lbs. = 480 lbs. / min
Density and Volume PR

Squat to One Arm Press - 12 kg - 3 min. 30 secs
Left - 18
Right - 18
936 lbs. = 267 lbs./ min.

Goblet Squat - 12 kg - 4 min.
50 reps
1300 lbs. = 325 lbs./min.

Animal Circuit
Bear Crawls - 60 yards
Bunny Hops - 60 yards
Crabs - 60 yards
Star Burpees - 20 reps