Monday Training, 10.3.11

Once again, I broke my training into two segments today, one in the morning, one in the afternoon.

AM

Trained at the Kapiolani Park fitness station in the morning, and did nothing but bodyweight work. After doing some joint mobility exercises to warm-up, I did the following circuit:

  • 5 Pull-Ups
  • 7 Parallel Bar Dips
  • 10 Hindu Push-Ups
  • 20 Hindu Squats

I repeated this circuit a total of 4 times, and then finished with 3 sets of 5 Neutral Grip Chin-Ups. I capped my morning training with some yoga on the beach and a 400m ocean swim.

PM

In the afternoon I did my kettlebell work. For the first part of the workout, I did a circuit of 3 exercises:

  • 8 Jungle Gym Chin-Ups
  • 8 1-Arm KB Military Presses
  • 5 KB Renegade Rows

I repeated this circuit 3 times, and then did 3 sets of 7 Jungle Gym Dips. To finish, I did a sprint/swing circuit:

  • 5 KB Swings, 20-m sprint
  • 10 KB Swings, 20-m sprint
  • 15 KB Swings, 20-m sprint
  • 20 KB Swings, 20-m sprint
  • 25 KB Swings, 20-m sprint
  • 20 KB Swings, 20-m sprint
  • 15 KB Swings, 20-m sprint
  • 10 KB Swings, 20-m sprint
  • 5 KB Swings, 20-m sprint

I cooled-down with a leisurely stroll through the park.

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