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

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