Fun With Parallettes

Haven't been very good about posting lately.  I have now completed 4 months of the 6 month Gold Medal Bodies Paralletes 1 program and have been having a lot of fun.  The program is very well designed and has excellent progressions.  I have developed tremendous improvements in both my upper body and core strength working this program.  Below is a short video clip of 2 of the 5 exercises done yesterday.  It was my first time trying these new drills and I have to say I was pretty surprised that I was able to do them.  In order to get some cardio training during this program, I have been doing 32kg two handed swings for 20 reps between each parallette set for a total of 300-400 swings per workout.  If any of you are looking for a change up in your workouts I would recommend giving this a go.  I will try to keep posting my progress from time to time and eventually will post a video of the final flow in 2 more months.

Catching Up

Still working out, just not posting. Have continued the parallette work. Has been fun and challenging. I am getting stronger. Tuck hold is much easier. Have been struggling with how to continue the parallette program but still get in some cardio work without stretching my workout too long. Tonight the answer came to me. Instead of sitting around between sets of parallette work, I decided to do some cardio work. For the first 15 sets of parallette stuff I did 20 32kg 2 handed swings for a total of 300 swings in between the bodyweight sets. For the next 5 sets of parallette work I did RBT split squats 10R/10L. This worked great. Had my heart rate up, but spared my shoulders from getting too tired to complete the bodyweight work. There are many possible exercises that can be introduced in between the bodyweight sets. I will be experimenting over the next few weeks.

Saturday 1/21/12

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg) Various

Snatch/JR Combo(24kg)

*1 minute snatch @ 16 rpm

*1 minute jump rope

*Did 8 sets total

LevelAPhase1 Day 1 Parallette Routine

*Plank Push Up - 10 x 5 sets

*Front Dips - 10 x 5 sets

*Plank Hold - 5 sec x 5 sets

*Tuck Hold - 5 sec x 5 sets

*Plank Mountain Climbers - 10 x 5 sets

Monday 1/23/12

Parallette Warm Up

Level A Phase1 Day 2 Parallette Routine

*Plank Side to Sides - 8 x 5 sets

*Assist. Shouder Stands - 10 x 5 sets

*Jump Throughs - 8 x 5 sets

*Assist. Inverted Presses - 10 x 5 sets

*Swing Set - 10 x 5 sets

Parallette Cool Down

Wednesday 1/25/12

Mobility: Thoracic Spine, Pec Minor, Couch

Parallette Warm Up

Level A Phase 1 Day 1 Parallette Routine

*Plank Push Up - 12 x 5 sets

*Front Dip - 12 x 5 sets

*Plank Hold - 5 sec x 5 sets

(Did 20 32kg 2 handed swings between these 15 sets for total of 300 swings)

*Tuck Hold - 5 sec x 5 sets

(Did RBT Split Squats 10R/10L between these 5 sets)

*Plank Mountain Climbers - 10 x 5 sets

Parallette Cool Down

Swings and Parallettes

Still extremely sore from band leg workout on Monday!!!

Mobility: Thoracic Spine, Pec Minor, Couch

HS Swing(32kg): 20 reps in 30 sec/15 sec rest x 10 sets

Parallettes Phase A Level 1 Day 2 Workout

Saturday and Monday Workouts

Saturday Workout

Mobility

Warm Up

Parallettes Level A Phase 1 Day 2 Workout

Roundabout Swings(24kg)

*1 minute on - 40 reps/30 sec off

*10 sets completed

Monday Workout

Mobility: Thoracic Spine, Pec Minor, Couch

Paralette Warm Up

Parallette Level A Phase 1 Day 1 Workout

*Plank Pushups - 10 reps x 5 sets

*Dips - 10 reps x 5 sets

*Plank Holds - 5 secs x 5 sets

*Tuck Hold - 5 secs x 5 sets

*Mountain Climbers - 10 reps x 5 sets

RBT Leg Tabata

*Side Hops

*Prisoner Lunge

*Reach Forwards

*Front Squats

*20 sec work/10 sec rest - 8 sets done of each exercise

Band leg workout was very tough. I had a hard time getting out of the basement! Will be sore for a few days from that one. However it meets the criteria of quick and deadly.

Something New

I have decided to give some gymnastic type bodyweight exercises a go for the next several months in order to change things up a bit. I will start the parallette program by Gold Medal Bodies. I plan to follow their 3 month progression and see how things go. I made my home made PVC parallettes the other day and gave them a try today. Needless to say, I have some work to do...

Parallettes Program:

*Warm Up

*Phase 1 Day 1 Workout

*Cool Down

Kettlebell 2 Handed Swing(32kg)

*20 reps in 30 seconds/15 seconds rest x 10 sets

Monday Fitness

Mobility: First Rib, Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Fitness(24kg)

*Snatch @ 14 rpm x 6 minutes - 1 switch

*2 minutes rest

*OAJ @ 14 rpm x 6 minutes - 1 switch

*2 minutes rest

*OALCCJ @ 8 rpm x 6 minutes - 1 switch

Last Weeks Workouts

Catching up on some of last weeks workouts.

Wednesday - Band Combo

*Burpee

*Prone Run

*Burpee Jack

*Rotational Mt. Climber

*Stationary Run

*20 sec work/10 sec rest. Did circuit 5 times with no rest

Saturday - Combo Workout

Mobility - Thoracic Spine, Pec Minor

Warm Up(16kg): various

Combo

*OA GS Swing(24kg) 10R/10L

*OALCCJ(24kg) 10R/10L

*PushUP

*RBT CrissCross Squat 20

*Hollow position Hold 30 sec

*RBT assisted Pullups 8

*completed 3 cycles of above non-stop in 20 minutes

Jump Rope/Snatch Combo

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): various

Snatch/Jump Rope Combo:'

*Snatch(24kg) @ 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Combo Drill

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Combo:

*OA GS Swing(28kg) 10R/10L

*OALCCJ(28kg) 10R/10L

*Push Up x 10

*RBT Split Squat 10R/10L

*Ab Wheel Rollout x 10

*RBT Assisted Pullups x 8

*completed 3 rounds of above combo non-stop in 22 minutes

Snatch/Jump Rope Combo

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up:(16kg) Various

Snatch/Jump Rope Combo(24kg):

*Snatch @ 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Working Off the Cookies

Had a great Holiday weekend with family and friends and no work.....

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Combo Drill(24kg)

*OALCCJ 10R/10L

*Swing/Flip/Squat x 10

*Windmill 10R/10L

*Snatch 10R/10L

*Jump Rope 1 minute

*Completed 3 rounds of the above non-stop in 25 minutes

Friday Combo

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg) Various

Combo:

*OA GS Swing(24kg) 10R/10L

*OALCCJ(24kg) 10R/10L

*Push Up x 10

*RBT Spit Squat(purple) 10R/10L

*Ab Wheel Roll Out x 10

*Band Assisted Pull Ups x 8

*Completed 4 rounds of circuit, nonstop, in 33 minutes

Combo Drill

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Combo(24kg):

*OALCCJ 10R/10L

*Squat 10r/10L

*Windmill 10R/10L

*Snatch 10R/10L

*One minute rest between sets. 3 sets completed in 21 minutes total time

Snatch/Jump Rope Combo

Long weekend of work. Home a bit early today......

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up (16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) @ 16 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Ab Wheel Rollout: 10 x 2

SLDL(20kg): 10R/10L x 2

Swings and Push Ups

Still sore from Monday.

Mobility: Thoracic Spine, Pec Minor, Couch

2Handed Swings(32kg)

*20 reps in 30 seconds

*15 sec rest

*15 sets

Done

Bells/Bodyweight Combo

Bit under the weather on Friday so decided to cut my workout short. Feeling better today.

Mobility: Thoracic Spine, Pec Minor, Couch Stretch

Combo:

*Band assisted Pullups x 10

*2Handed Swing(32kg) x 20

*Push Up x 10

*RBT Split Squat(purple) 10R/10L

*Farmers Walk(2x32kg) 75 yds

*Ab Wheel Rollout x 10

*Did above combo nonstop for 30 minutes. Completed 6 cycles

Kettlebell Combo

Had to squeeze a workout in today with time limitations. This ended up being harder than I remember.

Mobility: Thoracic Spine, Pec Minor, Couch

Warm Up(16kg): Various

Combo Drill(2x20kg):

*Cleans x 5

*Press x 5

*Squat x 5

*LCCJ x 5

*Jump rope x 1 minute

*Completed 5 sets of the above combo in just under 20 minutes

Program Minimum Minimum

Mobility: Thoracic Spine, Pec Minor, Couch

Program Minimum Minimum:

*2Handed Swing(32kg) x 20

*Push Up x 10

*Goblet Squat(32kg) x 10

*Farmers Walk(2x32kg) x 60 yards

*Went for 20 minutes non-stop

Friday Night

Late night at work. Was able to fit in a workout from 9:30 to 10PM last night.

Mobility: Thoracic Spine, Pec Minor, Couch, Calf

Warm Up(16kg): Various

Snatch/Jump Rope Combo:

*Snatch(24kg) 18 rpm x 1 minute

*Jump Rope x 1 minute

*10 sets completed

Monday and Wednesday Workouts

Forgot to post Monday's band workout:

Mobility: Thoracic Spine, Pec Minor, Couch

Band Cardio Combo (purple):

*20 seconds work, 10 seconds rest. All 5 exercises done once = 1 set

*Burpees

*Prone Run

*Burpee Jacks

*Rotational Mt. Climbers

*Run in Place

*5 sets completed in 15 minutes

Todays workout with limited time:

Warm Up(16kg): Various

Kettlebell Combo Routine(24kg)

*OALCCJ 10R/10L

*Squat 10R/10L

*Windmill 10R/10L

*Snatch 10R/10L

*Completed 3 cycles of above exercises with 1 minute rest between sets in 21 minutes