Happy Friday! Feeling a little lazy today…here’s the little 15-minute PTDICE workout I did this morning. Put a #20 chain around your neck and complete a full pyramid to 7 of Prisoner Squats, Prison Push-ups, and Twisters (that’s 49 each).
And here is my review of “Disintegration” by Richard Thomas, an A+ gut-punching noir monkey wrench to the back of your skull: http://www.goodreads.com/review/show/1303236573
PTDICE (1/2 Pyramid to 10 of Wide Push-ups, Crunches w/ legs up, Dirty Dogs, Staggered Push-ups, Bicycles); Heavy Bag Kick Drill (6 x 2:00/1:00 as follows — single kicks for 2:00, shadowbox for 1:00, double kicks for 2:00, rest 1:00. Repeat twice more for a total of 6 rounds).
See that book in the background? I’m going to be doing that every time I post a workout. Who doesn’t like a good book recommendation, right?
Okay, I just sort of threw this title together from all the miscellaneous bits I’m tossing into this post.
First, I just want to share some love for my 2000 Ford Ranger which just hit the 200,000 mile mark. There have been repairs but far less than you’d expect. Still gets 23 mpg mixed. She’s my baby.
Second, today’s workout:
Dumbbells (6 x 12 of Two-Handed Triceps Ext., Crunches, Two-Handed Military Press, and Squats). Animals (10 mins of Gorilla Walk, Alligator Walk, Shrimp, 1 min each alternating). Heavy Bag (Set timer to beep every minute and alternate Punching, Push-ups, Kicks, Squats, Combos, and rest for 10 minutes).
Third, I want to share my Grinds experiment. If you’re trying to kick snus or snuff, this nicotine free product is a delicious alternative. It’s made from coffee and chocolate rather than tobacco. It does contaoin caffeine though, which kept me from feeling drowsy, but I need something to use after dinner or I’ll be up all night. More research needed!
Posted in Martial arts, Writing
Here’s a solo martial arts gut check.
Put on wrist weights (8 oz min) and leave then on for the duration of the workout.
Russian Squats – 100
Get-ups – 50
Prisoner Squats – 100
Forward Neck Bridge – 90 secs
Backward Neck Bridge – 90 secs
Staggered Push-ups – 50
Side Lunges – 100
Pikes – 50
Shadowboxing with kicks, slips, and pops – 7 x 3:00/1:00
I just finished in 56 minutes. Let me know how you feel when you’re done.
Combo Breakdown (Set timer for 15 mins. Pick a combination and practice it slowly for a couple of minutes until it starts to get more fluid. Speed up gradually. Spend the last five minutes letting it fly as quickly as possible, as many times as you can until the timer beeps. My combo was as follows: Outside slip, inside slip, LH, RU, LJ, Spin Rev. Hook Kick); Hill Climb (Go to the steepest hill you can find and get up to the top and back down again as fast as you can using whatever means you desire. If running, make it at least 1/2 mile each way, if walking, hiking or biking at least 1 mile).
This is my eBook “The Calisthenics Codex” which is pre-ordering so hard that it’s sitting at #2 at Barnes & Noble. You know you want it…
And by the way, you have only 3 days left to pre-order my new book The Calisthenics Codex for 1/2 price. On June 1st the price doubles to $4.99. Links below.
Click here to pre-order at Barnes & Noble
Click here to pre-order on iTunes/iBooks
About “The Calisthenics Codex” by Robert Mitchell Jr.:
Over 2,000,000 possible workouts! “The Calisthenics Codex” features 50 calisthenics, each fully explained, illustrated with photos, and arranged into lists that target your interests and fitness level. Choose one of 12 different workout types and then select exercises from 26 groupings like “Gym Class Flashback”, “Steampunk Nightmare”, and “Self Destruct Sequence” to create workouts that suit your goals, interests, and fitness level. The possibilities are virtually endless.
People who know the truth about functional fitness — from elite military forces to boxers, MMA fighters, models and actors — rely on calisthenics to realize their goals. Are you sick of not being in the kind of shape you want to be in? All you need to remedy the situation is a copy of “The Calisthenics Codex”, fifty square feet of available floor space in your basement, garage, den, or backyard, and a little bit of attitude and determination.
What are you waiting for?
Dumbbells (6×15 of Two-handed Bench Press, Ripcords, and Goblet Squats); Kicks (500 AFAYC)
First let’s get to today’s Cabal Fang WOD. Hike and Cane (or secondary weapon) Practice: Hike away from home with 30% body weight pack for 1 mile minimum (a local park or abandoned lot is a nice destination). Leaving your pack on, stop and drill with your practice weapon for 10 mins — all strikes, all angles, both hands, etc. Hike back and you’re done.
What’s this about a last chance deal you ask? Time’s running out to pre-order The Calisthenics Codex for $2.50. Price doubles June 1st.
Click here to pre-order at Barnes & Noble
Click here to pre-order on iTunes/iBooks
About “The Calisthenics Codex” by Robert Mitchell Jr.:
Centuries old and still going strong, calisthenics remain the most effective and efficient way to get in shape and stay that way. Whether you are a beginner just starting out, a dedicated weekday or weekend warrior craving variety, or a hardcore athlete looking for a fresh perspective or a new challenge, “The Calisthenics Codex” has something for you.
Over 2,000,000 possible workouts! “The Calisthenics Codex” features 50 calisthenics, each fully explained, illustrated with photos, and arranged into lists that target your interests and fitness level. Choose one of 12 different workout types and then select exercises from 26 groupings like “Gym Class Flashback”, “Steampunk Nightmare”, and “Self Destruct Sequence” to create workouts that suit your goals, interests, and fitness level. The possibilities are virtually endless.
People who know the truth about functional fitness — from elite military forces to boxers, MMA fighters, models and actors — rely on calisthenics to realize their goals. Are you sick of not being in the kind of shape you want to be in? All you need to remedy the situation is a copy of “The Calisthenics Codex”, fifty square feet of available floor space in your basement, garage, den, or backyard, and a little bit of attitude and determination.
What are you waiting for?
PTDICE Pyramid: Full Pyramid to 8 of Wide Push-ups, Leg Lifts, Zombie Squats.
Resistance Bands HIIT (3 sets of :40 each: Lunge/Fr. Press, Bicep Curls, Squat/Fr. Press, Seated Row, Rest. 10 minutes total); 100 spin/turn kicks (Back Kick, Spinning Rev. Crescent, Wheel Kick, etc.)
Ground Fighting Conditioner #2 followed by a PTDICE HIIT (5 x :20/:10 of each Hop/clap Push-ups, Half Squats, Twisters, Split Squats. 20 seconds of each exercise with 10 second break while transitioning to next exercise, 10 minutes total).
Bonus meditation: I like Tarot cards, but you can use a photo, greeting card, postcard, etc. as long as it is of more than just a portrait. Set a timer for 10 minutes, prop up the picture, settle into you preferred posture, and stare at the image. Relax into the exercise, gradually allowing yourself to sink into the scene depicted on the card. Imagine you are present in the scene. What do you perceive? What can you learn from being in that place and time?
Click here to download my eBooks from Smashwords.com in multiple formats, or visit these links to get them at Amazon, Barnes & Noble, Kobo, and Books2Read.com
I teach free of charge through Heritage Arts , a 501(c)(3) educational charity offering free or donation-only classes related to martial arts, fitness, outdoor skills, and spiritual development. Distance learning programs available. Visit the Heritage Arts website to find out more, or click here to join the Heritage Self-Defense group on Facebook.
What is Heritage Rough ‘n’ Tumble? It’s mind-body-spirit form of American Rough ‘n’ Tumble, which began as a manner of no-holds-barred fighting in the Southern Virginia backcountry during the Colonial Era and has since grown, evolved, and adapted to the realities of modern self-defense. An amalgam of the varying techniques brought to America by colonists from all over the world, blended with the fighting methods of the over 900 distinct indigenous tribes, American Rough ‘n’ Tumble is perhaps the world’s most fearsome martial art.
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Robert Mitchell Jr. 