A journey through the Age and lands of Pandora

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    Tuesday, February 14
    WoD: Huntsman lv 2 with ec
    I aim to misbehave lv 3 (no rest between sets)

    I felt low on energy today so I decided to take an active rest day doing one of my favorite workouts - the Huntsman. After the Huntsman I decided to do the 'I aim to misbehave' as I felt like doing some more push-ups and punches





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      Wednesday, February 15
      No training today

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        Thursday, February 16
        Warm-up: Two sets of 30 sec high knees, 20 sec jumping squats, 10 sec push-ups
        WOD: The Bouncer lv 3 with ec (1 min rest between sets)

        Finisher:
        Chin-ups: 5 reps each with a negative chin-up for 20 seconds (30 sec rest between each rep)
        Barbell curls: 2 * 20 reps (10 kg) with the aim to pump the biceps
        20 rep dumbbell curls (2*12)
        20 chest expansions done with a power stretch band
        Rings: Skin the Cat and Hand Stand Position (3 reps)
        Stretching

        I did the Bouncer in a fast-paced HiiT orientated way to get the most of the workout and focused on getting the whole body behind each combat move. I was pretty exhausted at the end of the workout Squats was done with a 10 kettlebell at my chest.


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          Friday, February 17
          DD: 40 Heel Taps completed with ec
          Spartan Trials: Day 1 (1 min rest between sets)

          Finisher:
          10 minutes of Stair Climbing with a weighted vest
          3* 20 Leg Raises
          2*20 chest expansions done with a power stretch band
          Stretching

          So after some delibirations on what to do after HiiT A I have decided it is time for a strength and tone program.

          Today, I therefore enlisted in the Spartan Trials. I wore wrist and ankle weights (1.5kg each) for a true "fighting in armor" experience. The squats were done with a 10 kettlebell at my chest. During squats I imagined myself building a protective stonewall (the kettlebell=stones). After Spartan Trial I decided to climb a steep hill for the true autentic Spartan experience . After 5 minutes of climbing I was really looking forward to reach the olive grove I could see in the near distant.

          Last time I did Spartan Trials was in 2015 where I did it on level 2. This time I will try to do it on level 3.

          I have chosen the Spartan Trials because
          β€œIt focuses on full body workouts for maximum body strength and functional muscle building. It also includes extensive abdominal routines for a natural body armor, and balance and coordination training for additional agility and a fight-ready body.”
          I will try to run or do a HiiT workout on abs days to maintain my cardio level.

          Besides Spartan Trials I have begun to target my biceps. One area which I tend to neglect So on days with pull-ups I will also do my bicep program which consists of chin-ups (strength), dumbbell curls (strength) and barbell curls (size). So far my bicep program is working. Especially the chin-ups with a positive/negative/isometric rep is tough. My arms are shaking badly at the 3. rep.

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            The Spartan Trials at level 3 are definitely a challenge! I still shudder when I remember some of those days...

            And have you seen the next program the team is going to unleash on us? After your performance with HIIT advanced, I thought this may be just what you need if you're looking to get kicked in the butt... but in a good way.

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              Redline - yes and I'm pretty excited about it

              Maybe we should do it together after our current programs

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                Originally posted by Sundance View Post
                Maybe we should do it together after our current programs

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                  Saturday, February 18
                  No training today.

                  We had a birthday party for my oldest daughter. I had planned to train after the party but I got a migraine headache so no training today.

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                    Sunday, February 19
                    Warm-up: The Astronaut with ec (20 sec rest between exercises)
                    Spartan Trials: Day 2 + Day 3 - both lv 3
                    Finisher:
                    10 minutes of Stair Climbing with a weighted vest

                    The Astronaut was done as warm-up. Push-ups were done as decline push-ups. Lunges were done as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each)

                    Spartan Trials Day 3: Pull-ups 6/5/3
                    Chin ups: 3 reps with a negative chin-up for 20 seconds (30 sec rest) . 2 regular rep.
                    Rows: 8/8/4
                    Barbell curls: 2 * 20 reps (10 kg) with the aim to pump the biceps
                    3 * 20 rep dumbbell curls (2*12kg)
                    2 * 20 chest expansions done with a power stretch band

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                      Monday, February 20
                      Warm-up: The Astronaut with ec (20 sec rest between exercises)
                      Spartan Trials: Day 4 lv 3
                      Finisher:
                      10 minutes of Stair Climbing with a weighted vest
                      5 minutes of boxing on a heavy bag

                      The Astronaut was done as warm-up. Push-ups were done as decline push-ups. Lunges were done as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each).


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                        Tuesday, February 21
                        DD: 40 Knee Ins & Twist completed with ec
                        Warm-up: The Astronaut with ec
                        Spartan Trials: Day 5 lv 3 - done with my weighted vest (10kg)
                        Finisher:
                        Forearms & Triceps (no rest between sets which really made me feel the burn)

                        Again, the Astronaut was done as warm-up. Push-ups were done as decline push-ups. Lunges were done as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each)

                        The Trials were great today. I was excited about doing the push-ups with my weighted vest. They felt surprisingly easy which made conclude that I have become stronger

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                          Wednesday, February 22
                          No training today because of work and family

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                            Thursday, February 23
                            Warm-up: The Astronaut with ec (20 sec rest between exercises)
                            Spartan Trials: Day 6 + Day 7 - both lv 3
                            Finisher:
                            10 minutes of Stair Climbing with a weighted vest

                            The Astronaut has become my regular warm-up Push-ups were done as decline push-ups. Lunges were done as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each)

                            Day 7
                            Pull-ups 7/5/4/3
                            Chin ups: 3 reps with a negative chin-up for 20 seconds (30 sec rest). 2 regular reps.
                            Barbell curls: 2 * 20 reps (10 kg) with the aim to pump the biceps
                            4 * 20 rep dumbbell curls (2*12kg)
                            2 * 20 chest expansions done with a power stretch band

                            Day 6
                            Body armor was done with my wrist and ankle weights. Especially the leg raises were tough... and of course my nemesis Up and down planks (I had to take a small break after 10 reps).

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                              Friday, February 24
                              No training as me and my friend continued our game of Europe Engulfed after work

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                                Saturday, February 25
                                No training today as well

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