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.
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
Mon 3-11-13: Glutes, Jumps & Sprints
Hip/Glutes, Jumping & Sprinting
Hip Thrust from Floor (video)
7 sets of 10:
BW,65,115,165,235,255,255
Deadlift
5 sets of 5 at 255
Sprint & Jump
10 40 yard sprints:
Regular x 2, burpee jump & sprint x 4 (video), sprint with hurdle jumps x 2 & handspring, sprint and hurdle jump x 2.
Mon 3-4-13: Lower Body & Plyos
A quick little sunshine workout in my backyard with the littlest Knapp…
Lower Body/Plyometrics
Squat
BW x 40
Baby Squat and Lunge
~13 lbs x 30 assorted reps
Squat Jump to Broad Jump
5 reps each
Jump Squat/Split Switch Jump Countdown (Video of 10,9,8)
10 reps/10 reps each side
9/9
etc.
Crab Thrust (Video)
3 sets of 10
Single Leg Crab Thrust (Video)
1 set of 10
Deep Baby Squats
1 set of 5
Thur 2-21-13: Shoulders, Biceps & Core
Shoulders, Biceps & Core
Warmup:
Powerplate 1 min
Back Lunge To Kick 10 reps (video)
2 supersets of:
Cuban Press 10 reps @ 15,20lbs
Cable Rev Fly (used beginning half of rep only) 25 reps @ 7.5lbs (video)
4 supersets of:
Hang Power Clean 12 reps @ 45,95,95,95
BB Curl (slow eccentric) 12@45, 8 reps @65,65,65
Ball Crunch (legs straight) 25 reps (video)
3 supersets of:
BB Shrug 185×12 reps (14 last set)
Cable Rev Fly 10×15 reps (11 reps last set)
DB Hammer Curl 30×12 reps
An Wheel Rollout 12 reps (10 last set)
Pull-up/Knee Tuck Combo 7 reps (video)
Wall Posture Iso 30 sec
Rope Face Pull 100 rep drop set (20 reps each @ 50,40,30,22.5,15 lbs)
Wall Posture Iso 30 sec
Wed 2-6-13: Core & Sprints
Simple little workout:
5 min misc warmup
Rocky Sit-ups 5 sets of 10-15
100 Yard Sprints 8 (60%,75%, 4@90%)
Sun 2-3-13: Bodyweight Circuit
A quick pre Super Bowl party workout:
Squats 100
Frog Squat Jumps 75 (25,20,15,10,5 ~30 sec rest between sets)
Mon 6-25-12: Sprints & Stretching
After a nice two week break got back into the swing of things…
Sprints and Stretching
A few warm up exercises, including glute bridging
Stationary Bike Sprints
5 minute warmup pedal
6 10 second sprints on the top of each minute
3 minute cool down pedal
Misc stretching of calves, hips, shoulders
A nice way to get back into “working out”.
Wed 5-30-12: Track Day
Track Work
Had planned to run a mile for time but decided not to during the workout.
1 mile run
1/4 mile walk
100 meter sprint
1/4 mile walk
1/4 mile for time – 1:06
1/4 mile walk
1/4 mile run (was planning on doing a mile for time here but legs were tired at a 6 min pace for the first 1/2 lap so I sprinted to finish out a 1/4 mile).
1/4 mile walk
100 meters for time – 11 sec
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
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 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.
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!
