My internet nerd friends get the reference there "all the things". Named that because well, there's mobility, calisthenics (pull-ups),, and . Once again, Monday was being Monday and full of all kinds of interesting business related challenges. Still... I wasn't about to skip a workout because of that. After seeing a really fun Facebook Live video of some friends overseas finishing their workout with a shouldered heavy plus walk I had to try it. I couldn't wait one more day! They were going super heavy with theirs, but what I had on hand seemed just about right for my size and my waning energy level....
Here's what I did:
(For reference, for the double swings and for the one leg deadlifts--with bothbecause the were sitting there, I used a pair of . For the carries, I used an "strength" bag that weighs about 50lbs, and a (70lb) . Adjust to your needs--and to what you have around!)
In case my fancy graphic is difficult to read here it is in text:
Those of you following along ontoday you may have noticed at the end of one of the videos I kind of... attack a bowl of pepperment bark at Williams-Sonoma while on an otherwise innocent errand to pick up a box of Mavea water filters. Long story short, I might have had a little bit of a sugar rush when I came home, but I also wanted to get some reps in, and some small chores done too.
Enter the EMOM workout... Every Minute On the Minute. I set the interval timer to chime on the minute every minute for 30 minutes--which is a pretty ambitious time frame for an EMOM workout usually, but I had planned to keep the reps low on this one. I did a mobility warm up and set up everything before pressing start. Earlier today I brought up an"Strength" bag that is filled with about 50lbs of delicious smelling dry jasmine rice (50lb bags of Thai style jasmine rice were on sale the day that I went to the Asian market looking for a giant bag of rice). I wanted to the outside of the bag anyway so why not grunge it up with some of my sweat beforehand? Also, I love doing little combos with it. For tonight I felt more like "doing things" than "thinking" so an EMOM workout sounded like the right idea. FIRST, a basic ground rule: every rep must be good, if questionable reps start happening, then the game is over.
Here's the version I did and the little video I didn't think to shoot until I was about 3/4 of the way through the workout...
It's been an interesting weekend... getting a lot done, maybe a little too much because as the sun started to go down today I found myself wanting to go outside and play for lack of a better term. Some may refer to this as a "workout" but considering what I did and how fun it was I think it was more like a slightly more grown up version of playing in the yard. Unfortunately, it got a little too dark outside for me to shoot a video of it. Thankfully with the timing and the holiday weekend, I had a big chunk of the parking lot to myself. I am NOT the weirdest neighbor here by a long shot so it would have been ok if someone saw me. Many of the people in my neighborhood are active in some way--we have a guy in his late 70s who regularly practicesstyle push ups on the railings, there's someone across the street who does sledgehammer training, plenty of kayakers, stand up paddleboarders, cyclists, etc around here so my antics are pretty much par for the course--except for when I climb things and leave little footprints in unlikely, oddly far-from-the-ground places...
Still finding the time to tell you about the adventures of the past few weeks (wow this is getting embarrassing!!!) BUT in the mean time I'll share with you a really fun workout from last week. It was first intended as a stand alone for home, then a friend wanted to meet up and just blow off some steam after work with a little "cardio". Put together this combo is a neat collection of strength/skill practice then a slightly SSST-inspired cardio "finisher".
Either piece can be a workout on its own, but it was a fun thing to do together. It's very adjustable depending on what weights are chosen and which pull-up,variations are used. I chose standard pull ups (with the low rep range it was another good opportunity to practice the very high pull ups I've been into lately... there's a devious plan for those btw), and standard push-ups (very strict with feet together). I used a lighter (the Power shell) since when I use the bigger/heavier one I tend to like to flop it on the floor for that satisfying thump sound... not always appreciated by downstairs neighbors... The used for the low rep swings/squats was the I tend to keep by the couch. For the cardio portion, I walked down to my friend's house and we did that part outdoors. We used her and 25lb Power -- more about that later.
At home, I started with 5 rounds of the following with as little rest as possible:
This fun challenge I wrote up for a friend and I became a neat strength endurance challenge of the "accidental cardio" variety (in places). I've been gearing up for Zach Even-Esh's Underground Strength Coach workshop in Orlando, and essentially using that as an excuse to come up with more "General preparedness" workouts inspired by his book the Encyclopedia of Underground Strength and Conditioning. Not to go too far into this next subject, but as a lot of these sort of are usually attended by a bunch of guys, I make it my personal responsibility to be super prepared as to not be needing any special treatment. I take great pride in that sort of thing and NEVER want to be the reason that a workshop is slowed down. Gotta be able "to hang" as "they" say. Right?