Workout Check-In Thread

Exarchias wrote: Edan i am sorry for the flood in the topic. :blush:

Hey Exarchias, it's not my topic, I just barge in here from time to time, so feel free to flood your check ins

I'm totally in. A matter of fact, I have started my own too. without this post, i would've gained 6 pounds this week. Instead I burned off 3 pounds and feel even greater., Thanks for the notice and good luck in your further training.

Part of the message is hidden for the guests. Please log in or register to see it.

Warm-up:
4 Rounds
Barbell Complex (6 deadlifts, 6 bent over rows, 6 hang cleans, 6 front squats, 6 push press, 6 back squats, 6 pushups)
45/45/65/65
Instep Stretch

Training:

(1) Work up to 1RM Power Clean plus Push Press

(2) 5 Rounds
2x Power Clean + Push Press @ 85% 1RM
Hip Flexor Stretch

(3) 15 Minute AMRAP (As Many Rounds As Possible)
6x Sandbag Getup @80#
6x Burpees
Rope Climb or 3x Tarzan Pull Ups


(4) 2 Rounds
30/30 “Mini” Jane Fonda
Foam Roll Quads

15 x 3 x (2 hands) 3 kg Biceps
15 x 3 Push ups

Daily Work Out: 60 to 90 minutes.

Morning Tu-Sun, Lunch Tu and Th. Monday Rest.

Warm up:
Wrist/ankle rotations
Elbow, knee rotations
Old Man Stretch
Neck rolls
Rising Sun

10 minutes running

Easy Kick stretching
-Axe Kick
-Shoulder Kick
-Inside crescent
-Outside Crescent
-Rising Side kick

Calisthenic running 20 yards Each
-Feet kicking in front
-Feet rising over knees(hacky sack)
-Slapping Ankles
-High Knees
-Lunge Steps
-Skipping Fist
-Karaoke
-Side leaps
-Run Jump/knees to chest
-Run jump/Bow back
-Run Jump/Combination
-Run backward punching
-Shaolin Jumping Jacks Foreward
-Shaolin jumping jacks backward

Ballistic kicking
-Same kicks but hard and fast.

Shaolin Basic Techniques 1-15

Split stretching(not there yet but getting close )

5 Big Movements (stretching forms)

Ma Bu, timed

Hand Stand, timed

Hand Stand push upsx3 x10

NOTE: Need something to work upper body core more.

Somewhere between my homework

15 x 3 x (2 hands) 3 kg Biceps
15 x 3 Push ups

Morning routine minus calisthenics. (Got up late :blush: )

15 x 3 x (2 hands) 3 kg Biceps
15 x 3 Push ups
15 x 3 Sit ups
15 x 3 crunches
15 x 3 air squats
15 x 3 Push ups
15 x 3 x (2 hands) 3 kg Biceps

Checking In... Still not sure what day it is.. will work it out next time.

Yesterday was a rest day.

Today was 45 minute run (40 + cooldown)... Definitely in focus, very Wu Wei with my running today
Didn't feel tired until about 36 minutes which is very good, and I reached more than 5k so great!

Best track was Voodoo by Godsmack.