A couple days ago I got my copy of Becoming a Supple Leopard and today I started my journey toward becoming a better moving human. If you’re not already familiar with it you should check it out, it really is some fantastic stuff. I’ve been familiar with Kelly Starrett from his work on Mobility WOD for a few years but haven’t been inspired to attack my body until his book came out. Great stuff in a nice, heavy book that covers quite a bit. Check it out on his website or SuppleLeopard.com.
Every once in a while I get the urge to do a quick workout challenge…
4 Minute Squat Challenge
135 lbs (about 75% of bodyweight)
Short, sweet and devastating on the legs and lungs.
Continued Mantathalon training…
Did each exercise 1 set to failure then rested a few seconds and did another set or two until I reached 25 reps.
Bench Press 180lb: 21,4
Shoulder Press 90lb: 19,3,3
Weighted Dip 45lb: 19,3,3
Bicep Curl 90lb: 16,8
Total time ~30 minutes
All it takes is a day out in the yard to make you appreciate the amount of work that goes into gardening and landscaping. Chopping, cutting, lifting, carrying, hauling, dumping, throwing and more. Not a single muscle left out and every little movement meant something. Functional fitness at its core. Not only a nice departure from structured exercise but also outdoors in the sun. Doing work to maintain your residence/habitat is about as natural, traditional, primal and universal as you get.
Carried a 32k kettlebell to the park for some Litminov conditioning…
Tried to keep to 1 min exertion with 3 minute rest between sets. Total time ~17 minutes.
5 sets, each followed by 120 yard run (~15 seconds)
25 Goblet Squat
25 Stifflegged Deadlift
20 Alternating lunges + 5 squats
Legs never felt so heavy… 😊
One of my favorite workouts is to go through this extended warmup…
Turkish get up
Kneehug quad stretch
Side kicks alternating
Kicks front back alternating
Lunge with reach rotation
Back lunge with overhead raise
Kneeling lunge out
Switching 90/90 stretch
Elbow to instep
Step back to rotated bar raise
Med ball corkscrew press
Two foot lateral hops
Ice skaters forward/backward
Supine knee twister
Wide stance windmills
Tipping bird stiffleg deadlift
SL toe touch and reach
SL bent airplane
SL balance eyes closed
Ball work ts ys ws or bent over
Boat to superman
Quick upper body workout at home…
(15lb backpack for first two and last two exercises)
25 Decline Weighted Push-ups
20 Weighted Chin-ups
21 Handstand Push-ups
20 Weighted Dips
25 Bicep Curl (2 body bars and backpack)
3 min rest between each set
One of the hardest but best workouts I’ve come across. Simple, quick and challenging. The trifecta.
The Basic Idea
Superset a strength (or power move) and a sprint.
The strength/power set can be any type but full body/lower body exercises that can be excited or transitioned from easily and quickly work best (front squat, power clean, kettlebell swings).
The sprint can be variable as well, ranging anywhere from 5 seconds to around a minute (think 40-400 yard dashes being the two extremes).
The Detailed Explanation
The backstory behind Litminovs is kind of cool and has some wrinkles. Here’s Dan John breaking it down in way more detail.
Today, since it has been a while, my version was mild:
3 sets of:
10 jump squats (max effort each rep)
15 second sprint (~120 yards)
3-4 minute rest between sets.
Simple, quick and challenging.