Snow Shoveling HIIT's You
Greetings,
Today's cardio session was a combination of endurance, strength, leg work, upper body work, and core work. Yes, up here in North Dakota, we got hit with a lot of wet snow, 2-4" around my region. My new job has me in charge of snow removal, and with no major equipment to use as of yet, that means I had to shovel about 2 block length's worth of sidewalk by hand, plus all the entry/exit areas. It took me about an hour, and believe me, I was practicing some work/rest ratio's by nature. You can only shovel wet, heavy snow for so long before you need a breather.
Since I started at 5am, I got to take off at 1pm today. That allowed time for a nice nap, right in-between my work day and the start of volleyball practice. Came home after that, ate some food and at about 7pm, I went to the gym, where my weight set & other toys are currently residing.
Figured now is a great time to get re-focused with the new gym and starting up a new routine, one which I feel I can fully stick to now. With my other job, it left me so physically tired most of the time, I just couldn't get in quality, consistent workouts. Now with my new job, it feels like I have something left at the end of my work day.
Here's what I did:
3 sets of bench press, just starting out light and doing sets of 5 in increase weight.
Tried finding my 5 Rep Max (5RM) for the deadlift. Found a good weight for that.
Tried pull-ups as a max test. Man, have I really lost some pulling strength with such a long layoff. Could only get 2 pull-ups in on the Perfect Pull-Up handles I have on the chin-up bar at the gym.
Finally, I did something different & unique. The "Delaware Slide Snatch Trial". I only used my 25# kettlebell, since it has been a long time when I last did a long-duration kettlebell timed trial of a lift. I did 10 reps per side, alternating sides continously for the duration fo the song. The song was 8 minutes long, its a guitar blues song by George Thorogood. I'm a George T-good fan, love hard-rockin' blues songs. I ended up getting 160 reps on this test. The thing I like about tests like this is that you can get volume over time figured out. 25# x 160 reps is 4000 pounds of total weight, over 8 minutes, which is 500#/minute of work that you're doing. Its a great way to track progress, I think, as it gives you great goals to shoot for.
In the future I'll probably do a 30# or 35# snatch trial, but I really need to break into things here smoothly with such a layoff from this sort of thing. I just know better than years past!
In the future, it looks like I'll get back into some personal training and fitness camps to run during the winter. I thought there might be a coaching opportunity this winter, but I don't see that right now with the winter sports season starting up in about a month from now. So, that just leaves more time for possible personal training opportunities. I have some general ideas in mind, just have to get a pulse on what the people want & need the most.
Until next time,
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
Today's cardio session was a combination of endurance, strength, leg work, upper body work, and core work. Yes, up here in North Dakota, we got hit with a lot of wet snow, 2-4" around my region. My new job has me in charge of snow removal, and with no major equipment to use as of yet, that means I had to shovel about 2 block length's worth of sidewalk by hand, plus all the entry/exit areas. It took me about an hour, and believe me, I was practicing some work/rest ratio's by nature. You can only shovel wet, heavy snow for so long before you need a breather.
Since I started at 5am, I got to take off at 1pm today. That allowed time for a nice nap, right in-between my work day and the start of volleyball practice. Came home after that, ate some food and at about 7pm, I went to the gym, where my weight set & other toys are currently residing.
Figured now is a great time to get re-focused with the new gym and starting up a new routine, one which I feel I can fully stick to now. With my other job, it left me so physically tired most of the time, I just couldn't get in quality, consistent workouts. Now with my new job, it feels like I have something left at the end of my work day.
Here's what I did:
3 sets of bench press, just starting out light and doing sets of 5 in increase weight.
Tried finding my 5 Rep Max (5RM) for the deadlift. Found a good weight for that.
Tried pull-ups as a max test. Man, have I really lost some pulling strength with such a long layoff. Could only get 2 pull-ups in on the Perfect Pull-Up handles I have on the chin-up bar at the gym.
Finally, I did something different & unique. The "Delaware Slide Snatch Trial". I only used my 25# kettlebell, since it has been a long time when I last did a long-duration kettlebell timed trial of a lift. I did 10 reps per side, alternating sides continously for the duration fo the song. The song was 8 minutes long, its a guitar blues song by George Thorogood. I'm a George T-good fan, love hard-rockin' blues songs. I ended up getting 160 reps on this test. The thing I like about tests like this is that you can get volume over time figured out. 25# x 160 reps is 4000 pounds of total weight, over 8 minutes, which is 500#/minute of work that you're doing. Its a great way to track progress, I think, as it gives you great goals to shoot for.
In the future I'll probably do a 30# or 35# snatch trial, but I really need to break into things here smoothly with such a layoff from this sort of thing. I just know better than years past!
In the future, it looks like I'll get back into some personal training and fitness camps to run during the winter. I thought there might be a coaching opportunity this winter, but I don't see that right now with the winter sports season starting up in about a month from now. So, that just leaves more time for possible personal training opportunities. I have some general ideas in mind, just have to get a pulse on what the people want & need the most.
Until next time,
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
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