Tues 5-14-13: Limtinov Sprints
Continuing the Litminov series…
Litminov Sprints
10 reps Front Squat @ 135lbs
10 second treadmill sprint @ 12mph, 18 degree incline
5 rounds, 3 minute rest between rounds
Tues 5-7-13: Litminov Sprints
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.
Litminov Sprints
5 sets, each followed by 120 yard run (~15 seconds)
25 Swings
25 Goblet Squat
25 Stifflegged Deadlift
20 Alternating lunges + 5 squats
25 Swings
Legs never felt so heavy… 😊
Tues 4-30-13: Litminovs
Litminovs
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.
Tues 4-23-13: Park Day
Today was a park day.
Swinging on the swings.
Swing Jumps.
Playground Transversing.
Jumping and hanging from basketball hoops.
And the most fun…
Base running. Went to the little league field at the park and did some running around the bases. Home runs, doubles, singles, triples, 1st to 3rd, bunt singles, scoring from second, stealing bases. Simply, I just pretended I was playing a baseball game. It was pretty fun and a great conditioning workout. Hopefully no one was watching and wondering why the old guy was playing a pretend game of baseball on the kids’ field, all the way down to giving the third base coach a high five after I hit a walk off homer. 
Thur 3-21-13: Leg Challenge
Lower Body
2 mile hike down and back up a local gully trail.
Leg Challenge: 10 reps of each in a row, 50 reps total.
Step Up (10 each leg)
Lunge (same)
Squat
Set 1: Bodyweight
Set 2: +25% of BW (45 lbs for me)
Set 3: +50% of BW (90 lbs)
Set 4: +75% of BW (135 lbs)
This is where I stopped…
BONUS for the freaks:
Set 5: +100% of BW
Or
BONUS for the gluttons for punishment:
Work your way back down- 50%, 25%, BW.
You can use any apparatus to add the weight, I chose a barbell for convenience. You can also modify it for different percentages of BW (10%, 20%, 30%, etc.).
10 Ten Minute Full Body Workouts
Came across a great article at Marks Daily Apple called 10 Full Body Workouts You Can Do In 10 Minutes Flat. Some great stuff in here, bookmark this if you ever need quick and effective ways to move a challenge your body, including some gym workouts but mostly outdoor natural movement challenges.
Mon 3-18-13: Sprints & Glutes
Sprints and Hips/Glutes
Sprints
5 @ 90% 120 yards ~45 rest
Incline Treadmill Sprint
10 sec @ 12 mph, 15 degrees
10 sec @ 12 mph, 19.5 degrees
10 sec @ 10 mph, 30 degrees
Hip Thrust From Floor
10 reps @ 65,155,245,265,265,265, 15 @ 155
RDL
1 cool down set of 15 @ 155
Thur 3-14-13: Kettlebell Challenge
Got another unexpected hour so took four minutes out of it to do a 150 rep kettlebell challenge.
20 swings & 10 deadlifts with each KB, work up from lightest to heaviest with no rest between.
16k, 20k, 24k, 32k, 40k
Total time ~ 4:00
Tues 3-5-13: The Mantathalon
The Mantathalon
A client and I took on a cool exercise challenge today. My buddy Bryan over at Frontdive Fitness sent me the workout Mantathalon from T-Nation last week so today we gave it a shot. Developed by Martin Rooney (well known strength and conditioning coach) to test modern day athletes, the competition encompasses 5 events. Using bodyweight for weight and proportion, each competitor has 20 minutes to complete one attempt to failure (or 20 rep max) of the following exercises in this order:
1. Bodyweight Bench Press
2. Chin-up
3. Half Bodyweight Overhead Press
4. +25% Bodyweight Dip
5. Half Bodyweight BB Curl
Max score is 100- Add your reps up and see where you rank. Check out the link above for the article and videos with description, form guidelines and ranking chart.
At a bodyweight of 172, for simplicity I used 170 for the bench press, 85 for the overhead press and curl and 42.5 for the weighted dip.
A challenging workout that was fun to give a go at. I probably won’t do it often but might use it every few months to remeasure.
Mantathalon Final Score: 20+20+18+16+16=90
After the Mantathalon added:
Lat Pulldown 3 sets of 10
Seated Alternating Iso Row 2 sets of 8
Seated Row 2 sets of 10
Hang Power Clean & Press 2 sets of 10 @ 85lb
Tues 7-3-12: Walk, Jog & Run
Walk-Jog-Sprint
5 miles
Alternated between walking, jogging and sprinting. Jogged first mile then entered the protocol: Walked a bit, then jogged a bit, then sprinted for 10-20 seconds. Walked to recover and then repeated.
Mon 4-9-12
I had a little bit extra energy today- likely from the bowl of pastel colored M&Ms I found myself sampling every half hour yesterday…
MetCon and Upper Body Pull
MetCon
10 sets each, alternating between…
DB Single Arm Snatch 5 reps each side, 25lbs-30-35-40-45-50-55-60-65-70
Pullups 5 reps
Superset 3 sets of 15:
Body Rows
Crunch on Exercise Ball (slow)
Superset 4 sets:
Lat Pulldown 135lbs – different grips, 12-10-10-10
Dead Bug 30 seconds
Superset 3 sets of 10:
Ab Wheel Rollout
Bicep Curl 45lb BB slow, 30lb DB Alternating, BB Reverse
Mon 3-26-12
Still needed some recovery from Friday’s heavy push workout so I decided to forego the Power Clean day and do some lower body work. Didn’t plan anything, just made it up as I went. Turned out to be just what I needed.
Lower Body
Countdown 10 to 1
Swings (70 lb)
Back Lunge (alternating, 10 each, etc.)
Went straight through, but not necessarily for “best” time (Total time: 5:05)
KB Windmills 10-10-10
12k-16k-20k
Video
Movement and Footwork
10 minutes of ladder and movement drills. No structure or repeats, just one set of a bunch of different fast footwork and general moving around drills (feet in/out, side in/out, hopping, bounding, run/backpedal, side shuffle, karaoke, bear crawl, etc.).
Wed 3-21-12
Was planning on a heavy Front Squat and MetCon workout but ended up having to modify the plan a bit for lighter weight and a different order.
Lower Body Workout
Goblet Squat 3 sets of 10 (50, 60, 80lb DB)
Single Leg Stand Up Jumps from Bench 5-5-3-3-1-1
- using one leg from a seated position, stand up right into a jump, landing on same leg
- I did a set jumping up onto another bench and the next 5 sets I jumped over a bench
Front Squat 5-5-5-5-5
155 all sets. Cleaned weight to catch position, then performed front squats
MetCon #9
4 rounds for time
10 Decline pushups (feet elevated 18″)
10 Body Rows (feet elevated 18″)
15 second incline treadmill run (12 mph, 15 degree incline)
Time: 4:45
Mon 3-19-12
Power Clean & MetCon
Power Clean 3-3-3-1-1-1
175-195-200-205-210-215: Total 1200
MetCon #8 (from MEBB)
9-7-5 reps for time…
Snatch (100lbs)
Pullups (chest to bar)
Time: 3:50
In the a.m. I went to the park and played around on the playground, did a few obstacle challenges and just had a little fun.
Video 1
Video 2
Video 3
Video 4
Video 5
Fri 3-16-12
Overhead Press & MetCon
Overhead Press 5-5-5-3-3-3
105-115-120-125-130-135: Total 730 (+60)
Superset 3 sets of:
BB Bicep Curl
Cable Tricep Extension
MetCon #7
5 rounds for time:
10 Ab Wheel Rollouts
10 Lying Leg Raises
Run 1/5 mile (treadmill)
Time: 15:40
Walked to the park, swung on the swings, did a few swing jumps, told a little boy to “never stop swinging” and walked back to the gym.
Wed 3-14-12
Box Squat & MetCon
Box Squat 5-5-5-3-3-3
205-225-245-265-285-295: Total 1520 (+110)
Cuban Press w/ DB – 8×12, w/ Bar 20×12, 24×10
MetCon #6 (adapted from MEBB)
20 reps each (200 total) for time:
Double Unders
Box Jumps – 24″
Swings – 50lb
Split Jumps (10 each side)
Suspended pushup – TRX
Body Row – TRX
DB Power Snatch (10 each side) – 50lb
Toes to Bar
Burpees
Ball Push- 18lb
Time: 9:11
Video
Tough MetCon. Probably bit off a little more than I could chew today. Ideally would have done 15 reps each. But a good workout altogether.
Mon 3-12-12
Hang Power Clean & MetCon
Hang Power Clean 3-3-3-1-1-1
155-175-185-195-205-215: Total 1130 (+60)
Video
MetCon #5 (via MEBB)
3 rounds for time of:
30 Air Squats
20 Pullups
10 DB Push Press (45lb)
Time 6:03
A few hours later I wrestled and played tag with my son and his friends for 20 minutes.
Good start to the week!
Wed 3-7-12
Box Squat & MetCon
Box Squat 5,5,5,3,3,3 (185,205,225,245,265,285: Total 1410)
Cuban Press w/ Bar – 10×10, 15×10, 20×10
MetCon #4
3 rounds for time:
20 Swings (50lb)
15 Hand release pushups
20 Treefrogs
30 Rows (Keiser- 30lbs total)
Time: 5:53
Mon 3-5-12
Overhead Press & MetCon
Overhead Press 5,5,5,3,3,3 (95,105,110,115,120,125: Total 670)
MetCon #3
4 rounds for time:
5 Pull ups
10 Push ups
15 Squats (body weight)
Run 1/4 mile (treadmill)
Time: 9:45
15 minute walk in the sunshine.
Sat 3-3-12
Conditioning
MetCon #2
Countdown: 10 to 1
Jump/Lateral hop/Squat thrust
(Dunked ball on 8’6″ rim, jumped in and out of a truck tire, squat thrust)
Time: 7:50
Video
Wed 2-29-12
Walk to park, swing on the swings and see how far I can jump off and stick the landing.
Video
Hang Power Clean & Lynne
Clean 3,3,3,1,1,1 (145,165,175,185,195,205: Total 1070) (+60)
Lynne (max reps bodyweight bench followed by max pull ups, 3 sets, 3 minute rest between sets) – bodyweight 175
Bench 20, 10, 8 = 38 (+5)
Pull Ups 16, 10, 8 = 34 (+6)
Total = 72 (+11)
3 supersets of curls and tricep extensions.
2 sets of rollouts with the wheel.
Fri 2-24-12
Hand Stand Push Up (HSPU)/Pull Up Countdown: 10 to 1
Time: 6:30 (Total time of set was 7:15 because I accidentally did an extra set of 5 reps)
HSPU/Pullup Countdown
Wed 2-22-12
Squat & MetCon
Squat 5,5,5,3,3,3 (135,185,225,245,265,275: Total 1330)
MetCon #1
Countdown: 10 reps to 1
Swing/Burpee/Double Under (50lb KB swing)
Time: 6:56
Video
Mon 2-20-12
Hang Power Clean & Lynne
Clean 3,3,3,1,1,1 (135,155,165,175,185,195: Total 1010)
Lynne (max reps bodyweight bench followed by max pull ups, 3 sets, 3 minute rest between sets) – bodyweight 175
Bench 17, 9, 7 = 33
Pull Ups 13, 9, 6 = 28
Total = 61
End result: felt great!
