For the first time in what feels like FOREVER, the weather was not completely disgusting over the weekend. I was able to walk a 2 blocks without automatically breaking out in a sweat… So, while we still can, it’s always fun to workout outside at a favorite park that has a fit trail. We decided to bring our stuff near the parallel dip bars (these are very long) and set up “shop” Using a beta tool with google maps satalite images, I had already marked out (and triangulated using visible items like rooflines and electric poles) our 50 ft “run” for a shouldered sandbag etc. After doing what feels like a whole lot of “desk work” it was definitely time to get outside. Because as much as I was liking my indoor rainy day things like tai chi, and “whenever you get annoyed go do a set of 10 pull-ups”* etc.
The other reason I wanted to go do a good old fashioned workout outside is because I’d been reading through Zach Even-Esh’s The Encyclopedia of Underground Strength and Conditioning again. I challenge you to read through any part of that book and NOT want to immediately run outside and start working out with a rock or a log or whatever’s nearby. He also has a great article out today, that’s a much needed reality check for a lot of us (The Difference Between Amateurs and Experts, Strength and Weakness). I’m amused with one of the photos that features an incline dumbbell benchpress with dumbbells that each weigh much more than me.
Here’s what we did, and it was adapted from the fun workouts all over pages 310-311 from Zach’s awesome book. This was also a great excuse to get out the Ultimate Sandbags, review the fun shouldering exercises.
We started out with a good bit of joint mobility exercises then got right to work with 5 rounds of:
- Full dips from the parallel bars 6 reps
- Dip bar “hanging” leg raises (or knee raises for intermediate level)
- 10 bodyweight rows (aka Aussie pull ups)
- Sandbag shoulder and carry (at least 50lbs) out 50 feet, reshoulder to other side, walk back. Towards the end I started doing these at a near jog just for the heck of it, but be safe
- 30 Battling rope “up-downs”
That was fun! Since we had the sandbags and had a little more energy (especially since the weather was so nice) we did a double descending ladder:
- Sandbag Zercher squats 10 reps
- Push Ups (choice of variety!) 10 reps
- Sandbag Zercher squats 8 reps
- Push Ups (choice of variety!) 8 reps
- Sandbag Zercher squats 6 reps
- Push Ups (choice of variety!) 6 reps
- Sandbag Zercher squats 4 reps
- Push Ups (choice of variety!) 4 reps
- Sandbag Zercher squats 2 reps
- Push Ups (choice of variety!) 2 reps
We did a bit of cool down active rest by packing all this stuff back into the car then concluded with some more joint mobility and headed home. Good times all around.
*There… now you know the real secret of why I am so strong in pull ups… it also may involve some growling while at the top of the bar.