It has been nice out these last few days. Nice enough for a lot of out door training. Lately I have been working on getting the human flag by pulling up from the ground with no momentum and then some pull up work. The pic is from when I did my ten days of 1000 axe swings per day with one hand. I would alternate hands every 20 or so reps to keep it even. Man my hands took a beating. Weekend workout:
Fri Alternate 20 sets of human flag pulls from the ground with one pull up and 6 sec holds at the top, middle and bottom angles.
Lots of quick jumps somewhere in the range of 50-100, mostly to focus on leg speed.
Two sets of jumping jacks of 100 reps, about 100 sumo stomps broken into a few sets and a few sets of wide stance squats to parallel to get more reps in.
Sun Started with some one leg bleacher hops up the stairs. Stayed on one leg until the top, walked or hopped down in crouched position on two legs and hopped up on the other leg. Pull ups here and there and a half dozen sets of pull ups on a flat surface to full leg raises and lower to a hanging l-set to hold for ~10 seconds, release one hand and drop after a second or two. Just to get the trunk involved. Start the sprints! Seven sprints each followed by 1/4 mile walk. The sprints were probably about 15 meters. After the sprints, a half mile walk and lots of tire flipping. One arm and two. I will get a pic up my wife got of me flipping a tire with one hand. 10 sets of flips with two hands and 6 sets of one hand flips, some heavy and some not so heavy. After I got bored (and a little tired) I moved on to long jump / precision jumping over a tire and landing on another one. 20 jumps in total with a running start.