Day 54: Strength Endurance (Medicine Ball)

Status

Phase: 1 of 6
Week: 13 of 16
Week Cycle: 1 of 4 (Easy Intensity)

Workout

Type: Medicine Ball – 1×10 unless stated

1. Plyometrics > Upper Body > Side to Side
2. Plyometrics > Upper Body > Clap Pushup
3. Plyometrics > Lower Body > Squat Jumps (Low)
4. Plyometrics > Lower Body > Tuck Jumps (Moderate)
5. Plyometrics > Lower Body > Split Jumps (Moderate)
6. Plyometrics > Lower Body > Boundings (Moderate) 2×5 hops
7. Plyometrics > Lower Body > Zig Zag Hop (High)
8. Plyometrics > Lower Body > Single Le Hop (High)
9. Plyometrics > Medicine Ball > Arms to Core > Seated Side Throw
10. Plyometrics > Medicine Ball > Arms to Core > Standing Side Throw
11. Plyometrics > Medicine Ball > Arms to Core > Seated Situp
12. Plyometrics > Medicine Ball > Arms to Core > Kneel Throw
13. Plyometrics > Medicine Ball > Arms to Core > Overhead
14. Plyometrics > Medicine Ball > Arms and Legs to Core > Situp 1×25
15. Plyometrics > Medicine Ball > Arms and Legs to Core > Side To Side 1×15
16. Plyometrics > Medicine Ball > Arms and Legs to Core > Side To Side Standing
17. Plyometrics > Medicine Ball > Arms and Legs to Core > Split
18. Plyometrics > Medicine Ball > Arms and Legs to Core > Squat Throw Up
19. Plyometrics > Medicine Ball > Arms and Legs to Core > Back Toss
20. Plyometrics > Medicine Ball > Arms and Legs to Core > Explosive Start

Thoughts

I left the house late in the evening with a purpose. Firstly obviously I want to excel and do a good workout today. Secondly doing medicine ball during dark is a wise choice.

Well the thing is, people tend to stare. Of course I don’t care what people think of me obviously, but its better with lesser distraction around and morons just standing there gawking at ya.

It was a nice cool evening and the moment I arrived my training ground, I just realized I forgot to apply my insect repellent. Damn it!

Looks like I’ve to endure the insect bites and itchiness. The thing is I’m training on an open field, so you get the idea right.

I did a light warmup. Dynamic one that is. No static stretches yar. Remember that. Always keep moving, keep the body sweating and warm.

I had a whole list of medicine ball plyometrics workout, so one set is all that I can afford for each of it. If I added anymore, it will be a 2-3 hours workout.

I finished todays session around an hour and 15 minutes plus. I did a short sprint burst in between each workout, so as to activate my fast twitch muscle and explosiveness.

Yes Medicine Ball workout is all about working your central nervous system (CNS). Something that normal weights or gym won’t be able to work on.

As I’m writing this, I felt a tingy bit of exhaustion. I’ll see if tomorrow when I wakes up if there will be any ache.