Archive for January, 2011

Wow! It’s been a while since I posted any workout stuff! I’ve had some good ones, but seem to not have posted them here. Ah well, today’s was a good one. Another one where I could feel my front teeth getting tingly, almost numb, which happens when I’m getting a little hypoxic from not being able to keep my breath up with my work.

Which means a good, hard PT session.

Today’s was all about the ol’ Controlled Fatigue Training protocol (“CFT,” see Physical Training page to the right).

For the “Pre-Fatiguing,” I started off with five minutes of jumping rope, without the rope. Because it’s a bit of a hassle inside, I used my 1.5 lb. heavy hands. It was definitely a good breather, and I could feel some arm fatigue from that.

For the “Core” workout, I followed the “jump rope” with two Tabata rounds doing the two-handed kettlebell swing, using the CFT progression: Heavy, Medium, Light, Medium, Heavy, Medium, Light. Using my 32 kg, 24 kg, and 16 kg for Heavy, Medium, and Light, respectively.

I did the two rounds using that progression; seven sets of the 20 sec work/10 sec rest Tabata
protocol. That was energetic.

For the “Post-Fatigue” portion, I did five minutes of simple long cycle clean and jerks (LCCJ) using the 24 kg kettlebell. And then obviously finished up with a nice cooldown and stretching session, featuring some exaggerated “Cuban motion” style salsa moves, to make sure my hips and lower back were loosened back up.

Today was a fasting day.

Music: Afro-Celt Sound System, POD album.


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