Category Archives: fitness

fitness

Kettlebell EDT Hybrid, Round 1: LOWER (+ CC)

Lower
Dbl KB Front Squat 5,5/55
Good Morning 5,5/70
Dbl KB One Leg Deadlift L/R 5,5/55
Single Box Pistols L/R 5,5/55
Dbl KB Suitcase Lunge L/R 5,5/55
Dbl KB Jump Squats 10,10/55
Dbl KB Swings 5,5/55
Convict Conditioning
Wall Pushups 35,40,50
Shoulderstand Squats 35,35,35
Vertical Pulls 35,50,50
Knee Tucks 30,36,35

fitness

Recovery Week: GSP.Fight Conditioning Workout (+ CC)

Ok, we’re going to start a two level type of training. Right now, we’re in a recovery phase, for about 2-3 weeks, probaly shorter.
Anyway, Ioanna is going to be “training” with me and i want her to stick to calisthetics. Convict Conditioning is a great program i think for someone who’s never worked out before because it starts deceptively slow. The initial exercises, while appearingly easy, have very high rep counts. She’s at the beginner level, i’m going to start at intermediate for step 1 on the first four big moves (push up, squat, pull up & leg raises). For the last 2, which are techinically more complicated, i’m starting at beginner and let ioanna skip them completely.
Now my point is, Convict Conditioning, or CC for short, is a LONG TERM program. Progressions are very slow. You do not finish the program in 6 weeks or even 6 months. So my goal here is to do CC in the “background” of any/everything else, or rather a “warm up” to whatever else i am doing.
So, all that being said, we’re officially starting our Recovery week. We warmed up with the following CC workout and finished with GSP.Fight Conditioning Workout
One Arm Push Up
Wall Pushups 2×25
One Legged Squat
Shoulderstand Squats 2×25
One Arm Pull Up
Vertical Pulls 2×25
Leg Raises
Knee Tucks 2×25
Stand to Stand Bridge
Short Bridges 1×10
Handstand Push up
Headstand 30sec