Archive for the ‘mountain climbers’ Tag

DELANEY’S DAILY P.T. – JUNE 4, 2013   Leave a comment

RIP 60Getting back into suspension training over lunchtime at work, and setting up routines that will last me for the next couple of months. Here’s the program for today:

1200 Outdoor Suspension Training
1. Row & Rear Delt Fly 4×8
2. Triceps Extension & Fly 4×8
3. Rhomboid Pull & Bicep Curl 4×8
4. Swimmer’s Crawl & Mountain Climbers 4×8

1500 Perfect Push-ups
1. Regular 4×4
2. Wide 4×4
3. Narrow 4×4
4. Regular 4×4

1915 Stairs (30 mins.)

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DELANEY’S DAILY P.T. – OCTOBER 2   Leave a comment

The cold/flu I picked up last week kicked into full gear while I was out camping. I’m just coming out of the woods now (I guess literally) and working to get rid of the coughs and fatigue. It’s taking a little longer because I can’t get my secret instant cure anymore — the Chinese pork stew with noodles at Chin’s! Chin’s closed down a few months ago and I can tell you that this is a true misfortune. It was the absolute BEST om and pop Chinese restaurant, but it looks like none of teh kids stepped up to take over when retirement time rolled around. So…no more Chinese pork stew.

Anyway, I tried to get back on track with my program yesterday, and added in a couple additional calisthenics for my usual trail run. Looked like this:

3.1 Mile Brickyard Trail & Hill (0.9 mile, 300 ft ascent) Intervals
Modified MARSOC Assessment & Selection “Short Card”

1. Interval 1:
a. Regular Push-Ups 30
b. Squats 30
c. Reverse Push-ups 10
d. Cunches 30
e. Bench Jump (2.5 ft) 10
f. 8-Count Burpees 10

2. Interval 2:
a. Wide Push-ups 30
b. Mountain Climbers 30
c. Reverse Push-ups 10
d. Flutter Kicks 30
e. Bench Jumps (2.5 ft) 10
f. 8-Count Burpees 10

3. Interval 3:
a. Diamond Push-ups: 20
b. Star Jumpers 30
c. Reverse Push-ups 10
d. Back Extensions 30
e. Bench Jumps (2.5 ft) 10
f. 8-Count Burpees 10

4. Interval 4:
a. Regular Push-ups 30
b. Lunges 30 (30L + 30R)
c. Reverse Push-ups 10
d. Hello Dollies 30
e. Bench Jumps (2.5 ft) 10
f. 8-Count Burpees 10

5. FINISH: Pull-ups 3 x MAX

DELANEY’S DAILY P.T. – SEPTEMBER 25   Leave a comment

Today I am on a business trip in northern Minnesota and camping at Lake Bemidji State Park. There is a very good network of trails here with educational signs along all the routes. It was good to run and pick up knowledge at the same time. I hit the trail at dusk with a map and compass to keep my bearings as I ran. I split the trail into intervals by doing calisthenics at each point where trails intersected. Here’s what I got done:

Outdoor 3 Mile Lake Bemidi State Park Trail Intervals
Modified MARSOC Assessment & Selection “Short Card”
1. Interval 1:
a. Regular Push-Ups 30
b. Squats 30
c. Cunches 30
d. 8-Count Burpees 10
2. Interval 2:
a. Wide Push-ups 30
b. Mountain Climbers 30
c. Flutter Kicks 30
d. 8-Count Burpees 10
3. Interval 3:
a. Diamond Push-ups: 20
b. Star Jumpers 30
c. Back Extensions 30
d. 8-Count Burpees 10
4. Interval 4:
a. Regular Push-ups 30
b. Lunges 30 (30L + 30R)
c. Hello Dollies 30
d. 8-Count Burpees 10

DELANEY’S DAILY P.T. – SEPTEMBER 21   Leave a comment

Today’s PT integrated a shorter run in the afternoon as my wife (yoga instructor) who is rehab’ing from bilateral plantar fasciitis joined in on the run. Her top speed is a jog so I compensated by shortening the afternoon route and donning a 40 lb. weighted vest for myself to slow me down to a matched jogging pace. I’ve done this in the past as a reliable way to be able to run with a slower group yet still get a workout, especially on hills and doing calisthenics. Today’s PT looked like this:

0630
Outdoor 5K Run

1730
Outdoor 2 Mile Brickyard Trail Hills Interval Run with 40 lb weighted vest
Modified MARSOC Assessment & Selection “Short Card” with 40 lb weighted vest
1. Interval 1:
a. Regular Push-Ups 5
b. Squats 30
c. Reverse Push-ups 5
d. Cunches 30
e. 8-Count Burpees 5
2. Interval 2:
a. Wide Push-ups 5
b. Mountain Climbers 30
c. Reverse Push-ups 5
d. Flutter Kicks 30
e. 8-Count Burpees 5
3. Interval 3:
a. Diamond Push-ups: 5
b. Star Jumpers 30
c. Reverse Push-ups 5
d. Back Extensions 30
e. 8-Count Burpees 5
4. Interval 4:
a. Regular Push-ups 5
b. Lunges 30 (30L + 30R)
c. Reverse Push-ups
d. Hello Dollies 30
e. 8-Count Burpees 5
5. FINISH: Pull-ups 3 x MAX

Friday PT is open for participation, so if your fitness goals call for high-standard training, contact me – Tom Delaney – at greatriverfitness@gmail.com. We will design an individualized plan and progress monitoring system, get you set up with 24/7 personal and online coaching, get you in fightin’ shape, and have a really good time doin’ it!