T-28
Days to Go
21
December 2012
Prodigal
Altar Boy 100 Day Countdown
Goal: 2 hours per day
working on the film
Details:
·
Posters to Advisory
Board members
·
Monitor Web Site
stats
·
Additional mailing
tube postage research
Total time: 2 hours
Goal: 30 minutes per
day music practice
Details:
- 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
5.0mph/7.0mph
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
HaveScripts.com
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
.JPG)
