Spent a beautiful evening playing in the yard....playing very hard. Cross shaped obstacle course of cones spread out about 30 yards bow to stern, 10 yards port to starboard. Sprinted from the bow to the center of the cross, heal slide left to the tip of the arm, heal slide right all the way to the opposite tip of the right arm of the cross, and heal slide back to the center. No time to stop...back pedaled back to the base, and then an all out sprint to the stern. Once you get there, hop side to side over the cone a half a dozen times. Perfect tabata protocol stuff. Took 20 to 24 seconds to make the trip. Walk back gasping hard and go again. Got out a 40lb back pack and the 60lb tube of sand for walking lunges, squats, and zercher Romanian deadlifts. The young'en did the same using the 12lb medicine ball. Throw in a few misc. rounds of push-ups. That's playing hard, and with maybe 10 whole dollars worth of toys.
Light in numbers this evening, just my step daughter and I, and she likes to drop out when I hit the "cellar dweller" mode and start hitting the weights, but it promises to be a long September with my Muay Thai instructor back from having his knee fixed, and I know he's dying to play around with some odd-object lifting, circuit training, cortex blowing good times.
Read some more from the Steel Tip (Written by Dr. Ken Leistner) and he advocates what he calls the "lift left to the archeologist". The dumbbell deadlfit. Use a set of 2inch plus handles, and set 'em for 100lbs each. I managed 5 triples on some already tired legs. The grip work and deltoid pinch is good stuff. Not a ton of compression on the lumbars like heavy squats or trap bar deadlifts, but does the trick. Lots of wrist roller and heavy gripper work. Russian twists to finish it off.
Watch out as September 2nd brings back kickboxing couple with weight lifting before hand. It promises to make everyone understand how much they've been slacking.
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