The Prodigal Altar Boy

Friday, December 21, 2012

T-28 Days to Go 21 December 2012 Prodigal Altar Boy 100 Day Countdown

T-28 Days to Go
21 December 2012
Prodigal Altar Boy 100 Day Countdown

Goal:  2 hours per day working on the film
·     Posters to Advisory Board members
·     Monitor Web Site stats
·     Additional mailing tube postage research
·     Added The Trouble with TQ Web Site to Blog links

Total time:  2 hours

Goal:  30 minutes per day music practice
    • Warm up on Roland Ready Strat
    • Sunday Set list work
    • Dies Irae
Total time:  60 minutes

Goal:  15 minutes exercise per day
Body Opus Week 16
Depletion Workout
Viking Warrior Conditioning
15:15 Protocol
7 Kettlebell Snatches per set with 35lb kettlebell
30 Sets in 15 minutes
Treadmill work
60secs/30secs intervals
10 sets
1.5 miles 15:43
Total time:  33:42

Depletion Workout Experiment
This was an experiment on how short a depletion workout could be.  In the previous
two weeks, I did the 15:15 Viking Warrior Conditioning protocol for 60 sets of seven
reps.  That takes 30 minutes.  I followed that with treadmill work, aiming for 3 miles
or so, which takes anywhere from 33 to 35 minutes.  Those were particularly good
depletion workouts.  The advantage was the instead of taking 90 minutes to two hours
(as estimated by Body Opus author Dan Duchaine), those workouts clocked in at about
an hour and nine minutes (12/14/12) to an hour and two minutes (12/07/12).  For today’s workout, I did not have as much time for the  depletion workout, so the goal was to cut the Viking Warrior conditioning and treadmill times in half and focus on intensity.
For the snatches, my goal was perfect form on each rep, with a good “pop” at the top of the move.  On the treadmill, I used interval sprints with a 1:2 work/rest ratio, running at 5.0mph for 60 seconds, then going at 7.0mph for 30 seconds.  Ten sets of this takes 15 minutes and I logged 1.5 miles. 

Did the experiment work?  I really know that until Monday morning, when I see how the weekend re-composition went.  On the one hand, I don’t think this would work every week, but I felt it was a quick fix for a depletion workout in a limited amount of time. 

The “experiment” piqued my interest in pursuing 60-sets of 15:15 Viking Warrior Conditioning protocol followed by just over 30 minutes of treadmill work as a practical way to fit in the depletion workout into right around an hour.  A long-term goal is to increase my treadmill speed to I can hit the three mile mark right at 30 minutes.  Interval training is a “force multiplier” for the depletion workout, and a 1:1 work/rest ratio of 60secs at 5mph and 60secs at 7mph would allow three miles in about 30 minutes, and with a quick transition from snatches to the treadmill would put a one-hour depletion workout within striking distance. 

Other strategies to consider would be interspersing 5 minutes of snatches (10 sets for the 15:15 protocol) with 5 minutes on the treadmill at 6mph.  Again, transition from one exercise to the other would be a factor adding time to the workout.  The beauty of the continuous block of snatches and a continuous block of cardio is there is only one transition, and if you can be brisk about it, you save time.

The snatches work the upper and lower body, and the treadmill work focuses on the lower body.  The Viking Warrior Conditioning pace (15 seconds of snatching, 15 seconds of rest, switch hands and repeat),  while ostensibly strength training, also has a cardio component.  The treadmill work is all cardio, but for me it is crucial to fat loss.  I found that when I added running to my Body Opus workouts, I seemed to lean out and started getting “cuts” in my legs, which I had not seen in years.

Goal:  30 Minutes “Tangential Endeavors”
“Guitar 301” – Jarius Mozee Play by Ear DVD
Total time:  30 minutes

“The Trouble With TQ” Donor Roll

Carrie J. Hughes
Toni Fesel
Minnie Thomas
Nancy Dixon
Mary Emmert
Bruce McKenna
Eugene Strelka
Fr. John Dorgan
William J. Griggs
John & Katie Zawacki
Eileen Kanzler
Hank & Claire Tessandori
Pete & Margie Langlands
Richard Mooney
Rev. Francis J. Gargani
Hal & Sally Neher
William T. Prince
Tom & Mary McFeely
Linda & Garry Cooke
Ed & Maureen Marroni
Sal Vitale
Kathleen Waugh
Joseph McDonough
Jone Langlands
Young Ja Jun
Mary Minkowski
Rev. David Ungerleider
Jean and Bob Young
Sisters of Notre Dame
Bob & Adele DellaValle-Rauth
John Buford
Kathy Heatwole
Mrs. Jean Thompson
Mr. James Wilson Jr.
Eileen Lyver
Charlotte Pacheco
Rev. Louis Benoit
Kim Howell
Kathy Dowdy
Bridget Browne
Amber Medalla
Howard and Sarah Malloy
C. Douglas and J. Claudette Starrett