Archive for February 2012

Workout of the Day – Highland Games Training Week 1 – 26 February 2012   Leave a comment

Today I adapted a workout routine from Georges St-Pierre to work on developing explosive power from my core:

BOSU BT spiralling and jumping rope, 15 min
Deadlift (110 lbs) 3 x 5 & Ab Straps 3 x Max
Deadlift (120 lbs) 4 x 5 & Ab Straps 4 x Max
Dumbbell Clean (40 lbs x 2) 5,3 & BOSU BT Crunches
Dumbbell Push Press (40 lbs x 2) 5,3 & BOSU BT Atomic Sit-ups
Dumbbell Clean & Press (40 lbs x 2) 3,3,3 & Swiss Ball Circle Plank
Dumbbell Side-to-Side (40 lbs x 2) 12,8,8,6 & BOSU BT V-ups
Cool-down Stretch

Today I also got connected with the local community of Highland Games “throwers” and I look forward to training with this group when the weather improves!

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Workout of the Day – Highland Games Training – 25 February 2012   Leave a comment

My Irish Saffron kilt and gear from Stillwater kilts arrived in the mail, and its quality is outstanding! As for training, here’s what I got done:

MORNING
Wing Chun with partner, 90 minutes

AFTERNOON
5 mile hike with 50 lb weighted vest

EVENING
1. Warm-up: BOSU Balance Trainer, spiralling and jumping rope, 10 minutes
2. Goblet squats (50 lb vest & 46 lb dumbbell) 8,6,5,3 & Ab Straps side-to-side 4 sets of max
3. Calf risers (50 lb vest and & 60 lb dumbbell) 14,14,8,8 & Ab Straps side-to-side 4 sets of max
4. Hamstring curls (65 lbs) 6,5,4,4 & Ab Straps side-to-side 4 sets of Max
5. Quad curls (135 lbs) 8,6,6,4 & Ab Straps side-to-side 4 sets of Max
6. Cool-down & stretching

Workout of the Day – Highland Games Training – 23 February 2012   Leave a comment

Today is Day #3 of my training for the Highland Games at the 2012 Minnesota Scottish Fair. Today I was looking to get my baselines for the routine. Feelin’ a bit under the weather, but here’s what I got done …

Pull-ups 1,2,3,4,5,4,3,2,1
Bench Press (120#) 7,5,3,3 & Ab Straps 4 x Max
Triceps Press (46#) 8,5,3,7 & Ab Straps 4 x Max
Underarm Curl with Overhead Lift (46#) 5,5,5,5 & Swiss Ball Crunches
Upright Row (46#) 6,5,5,5 & Swiss Ball Circle Planks
Overhand Curl with Overhead Lift (46#) 5,3,3,1 & BOSU BT Atomic Sit-ups
BOSU BT Ropes 10 min
Stretch

… and a lot of green tea and water!

Meditation and the Brain   Leave a comment

Check out this TED talk video featuring Harvard University’s Sara Lazar. Lazar uses brain imaging to demonstrate how meditation can actually change the size of key regions of our brain, improving memory, attention and resiliency under stress. If meditation isn’t part of your training, you are missing out.

Practice Session for February 6, 2012   Leave a comment

It’s been a while since I posted up my own “workout” and in the past weeks I have really worked on establishing a daily “practice” as defined by Michael Murphy and George Leonard. My numbers are a little down perhaps owing to coming off the flu this past weekend, but anyway here’s my practice for today:

1. 30 minutes Taijiquan (24 Form)
2. 5K run with 20 lb weighted vest (approx. 30 min.)
3. Regular Perfect Push-ups: 10,4,5
4. Goblet Squat (20 lb): 6
5. BOSU Crunches: 10 Center, 10 Left, 10 Center, 10 Right, 10 Center
6. Eight-count Perfect Push-up Burpees: 4
7. Wide Perfect Push-ups: 1,1,1
8. Perfect Push-up Mountain Climbers: 5
9. BOSU Flutter Kicks: 5
10. Eight-count Perfect Push-up Burpees: 3
11. Narrow Perfoect Push-ups: 6
12. BOSU Star Jumpers: 30
13. BOSU Sky Jumpers: 30
14. Eight-count Perfect Push-up Burpees: 1
15. Regular Perfect Push-ups: 6,2,2
16. Lunges (5 lb x 2): 3
17. BOSU Hello Dollies: —
18. Pull-ups with Leg Extension: 1,1
19. Chin-ups with Leg Extension: 1,2,1
20. Commando Pull-ups with Leg Extension: 1,1
21. Dips: 1,1
22. Stretching Cool-down
23. 15 minutes of sitting meditation
24. 5 minutes of walking meditation

Finishing up reading George Leonard’s The Silent Pulse.

– Tom Delaney, 6 February 2012