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Respawn...
Back again to try again under the context of Guided Coaching and Accountability.
I joined the 20x in 2020 leadership coaching group with Coach Divine and am currently working through all of the onboarding prep. Part of it is identifying your strengths and weaknesses and planning to train for crucible events in those areas. Part of my primary weakness is following through. I have great plans but lack the perseverance to carry the load over the finish line for success.& …
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Week 4 - Day 1 - Balance
Warm Up
5 rds of Box Breathing, Range of motion (ROM) drills
3 Rounds:
20x 4-ct Jumping Jacks
10x Toy Soldiers
Perfect Stretch
10 Burpees
Strength
DB Curtis-P:
8-6-4-2 Reps with 90 seconds rest between sets:
Clean
Lunge Right leg
Lunge left Leg
Push Press
Work Capacity
4 MINUTE AMRAP:
5x pull ups
10x push ups
15x sit up
Rest 2 minutes
4 MINUTE AMRAP:
5x burpees
10x knees to chest
15x jumping lunges
Work rest 2 minutes
4 MINUTE AMRAP: …
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Week 3 Recap
Although I didn't post anything, I was still working. Last week I took the kids to the YMCA 4 out of 5 days and used the facility to get in my workouts. They were not exactly the SealFit workouts, but I used the right movements and work periods. Week four starts today with "Balance" and I'll post about that in a different post.
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Week 2 - Day 1 - Stamina
Warm Up
5 rds of Box Breathing, Range of motion (ROM) drills
2 Rounds:
10 4 Count Flutter Kicks
10 Superman Back Extension
10 Hand Release Push Ups
Stamina
Rounds not timed:
10x Man Makers
15x Jumping Pull up (control on the way down)
20 One Armed DB OH Lunge
Work Capacity
18-15-12-9-6-3:
Burpee
Situps
Jump rope – double under or X3 singles
Recovery
Butterfly and Twist
Bridge Pose
Tabletop
Bicycle stretch. Roll to standing
1 Sun …
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Day 5 - Discipline
Warm Up
5 rds of Box Breathing, Range of motion (ROM) drills
Body Circle warm up (neck, shoulders, knees, hips, etc.)
20 second Plank center, right side, left side
20x 4 Count Mountain Climbers
10 Knees to Chest
15 Jumping Squats
Strength
Dumbbell Push Press: 10-8-6-4-2
Complete reps with 60 seconds between sets for maximum power
Work Capacity
4 ROUNDS FOR TIME:
5x SB Squat Clean
10x Knees to Chest
15x Air Squats
Recovery
5 rounds of 5 count inhale, 5 …
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Day 4 - Commitment
Warm Up
5 rds of Box Breathing, Range of motion (ROM) drills
10 High Knee/ 10 Butt Kickers
15 Plank to Down Dog to Up Dog
25 4-ct Jumping Jacks
20 Lunges
Stamina
2 Rounds not for time:
20x Renegade row
20 Crab hand / foot crisscross touch
20x Tuck Jump
Work Capacity
8 rounds of 20 seconds on then 10 second rest
1st movement
Jumping squats
1 minute rest
2nd movement
pull ups
1 minute rest
3rd movement
Hand release Push up
1 minute rest …
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Day 3 - Kokoro Yoga
It's probably for the best that I didn't remember to start the time-lapse of me doing yoga.
You're welcome.
Also, just the two Sun Salutations (x3) were enough to wear me out. I don't know what I was thinking, planning on getting through all of the Zen Warrior movements.... Ha!
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Day 2 - Courage
Warm Up
5 rds of Box Breathing, Range of motion (ROM) drills
1 min. Jumping Jacks
20 Walking Lunge
15 Plank Thrusters
15 Hip Bridge
Strength
10-8-6-4-2 with 90 Secs Rest
Dumbbell Deadlift
Front Squat
Work Capacity
10 MINUTE AMRAP
5x Burpees
10x 4-Count Mt. Climbers
15 Air Squats
Recovery
5 rnds 4 Count Box Breathing
Quad Stretch
Standing Knee to Chest
Leg Crossed Forward Bend 5 Breaths per Side
Arms Across Chest
My legs starting REALLY burning during …
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Day 1 - Integrity / PST / Test Day
Warm Up
10 Cherry Pickers
10 Air Squats for form, use support if needed
10 Push Ups, from plank, knees, off a bench or wall
10 Lunge Twists (5 each side)
10 Arm Circles forward and back
PST
Max Push up 1 min (17)
2 min rest
Max Situps in 1 min (22)
2 min rest
Max Air squats in 1 min (33)
2 min rest
Max Pull up (8 Jumping)
2 min rest
Max Burpees in 1 min (10)
Durability
6 rds of
1 min run in place
20 second plank
10 sec rest.
Recovery
Seated twist …
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The Actor's Instrument
All artists have instruments. Muscians their pianos and flugelhorns, Painters their canvases, brushes and paints. We actors are no different, save that our instruments are us. Our Minds, bodies and voices are our instruments, and we have a responsbility to keep those instruments in good working order.
Just like a violinist replaces worn strings and rosins their bow, and a painter washes and cares for their brushes, so too must actors expand and understand our knowledge of …
A blog wherein a attempt the 12 Week Sealfit Bootcamp Training Cycle.