Salty's log

[Salty]

Yesterday got attacked by a bunch of seagulls, would have been a funny site for people to see but it was raining a bit so no one was out. I was down on the beach sand, enjoying my tabata's as you do and at the 3 min mark, 2 seagulls swooped me one after the other. They then proceeded to squark above my head, I shat myself and sprinted the 200m or so to the stairs so I could get away from the bastards. I was buggered after that, so wasn't too bad in the end. Although next time I think i'll do it somewhere else.

Today did an ab circuit, GPP workout and a nice jog in the morning, anyways give this workout a try...

Do 10 circuits as quickly as possible:
100 Rope jumps
10 Burpees
10 Pushups
10 Squats

You get pretty exhausted by the end of it, but this is one of my favourite conditioning circuits from infinite intensity as when you get better you just do harder variations, instantly making it more difficult. Anyways that's about it for now.

[Salty]

Alright it has been quite a long time since my last update, so here's a basic rundown of what has been happening in the world of Salty.

Finished exams finally, I'm hoping they went alright, one of them I bombed out of pretty badly, I'm just hoping to pass that unit as I feel it has little importance to what my career is likely to be. First day back into the gym today and it feels great to get back and getting punched in the face.

I didn't waste any time getting back into the workouts. So Saturday was rather intense, I did my first set of dragon flags and my abs are still hurting. I underestimated them a bit, and should have done them at the start instead of the end

Did an exercise scrap suggested to me which was great, did a few more exercises that I found on here. Then hit up a quick strength session with just 1 arm snatch and 2 arm clean and press, while also trying some new one handed pushups. It seems I have outgrown the weights though and need to invest in longer handles to fit on more plates. Finished it off with timing myself doing 100 burpees, but I cheated a bit and didn't do the pushups or tuck jumps at the end. Although was pretty happy with my time at 5.47 which is just over 3 seconds a burpee.

I've also come across a few new goals; full planche pushups and one arm pushups with the feet together rather than a mile wide. So that brings my log up to date

[theonecalledtodd]

keep with it buddy, im curious to see how fast you will start seeing results. Careful with that hamstring too.

[Youngblood]

Bout time ya updated.

Get back at it Salty, you got too much share to not apply it. You got me into the tabatas sprints dude...stuff was borderline miracle.

[Scrap]

When you get use to doing it Salty, Ill give you the other bit that goes with it. its magic.

[Sharla]

I'm soooo curious about what Scrap has you doing! Perhaps if I'm meant to know then I'd recognize it with a key word hint like perhaps - horizontal?

Of course if it's something I haven't heard of you'd better not describe it to me because it's Scrap's thing and I think he'd tell me as much as i should know at the moment.

Wondering how it's all going in general too.

I update my log no matter how damn slack it is - keeps me semi honest ........... except for a multitude of excuses I make to myself! Therefore I expect you to stay current on here aswell!

Now exams are over you'd be back into wouldn't you? New ideas happening perhaps?

[Salty]

I'm soooo curious about what Scrap has you doing! Perhaps if I'm meant to know then I'd recognize it with a key word hint like perhaps - horizontal?

Of course if it's something I haven't heard of you'd better not describe it to me because it's Scrap's thing and I think he'd tell me as much as i should know at the moment.

Wondering how it's all going in general too.

I update my log no matter how damn slack it is - keeps me semi honest ........... except for a multitude of excuses I make to myself! Therefore I expect you to stay current on here aswell!

Now exams are over you'd be back into wouldn't you? New ideas happening perhaps?

Thanks for reminding me Sharla, I do need to keep this up to date and I will be as honest as possible.

Firstly my diet has been slipping as of late, wind down of end of season has put me into bad habits. No fast food, but too many of mothers home made cookies and nights out with mate does not help, so I definitely need to address that situation.

Secondly I need to make more time for practicing technique, after all boxing is not just a fitness contest sometimes I think I forget that facet. But that is where the main aim of my research has been going into as of late, maybe when these summer holidays I'll make a thread on here about what I have tried/learnt.

But yep Scrap's exercise clues are horizontal and crash mat

I've also started training a few of my mates a couple of nights a week, so that's been good as I can see improvement already. Although I keep telling them they aren't going to see great results with 2 nights a week, but hey at least I will get them some good conditioning in before footy preseason

Tonights session was pretty good, made up a new routine for you all to try, so give it a go and let me know how it goes for you. There is 4 sets, 30 second intervals for each exercise and 1 mins rest between sets for a total time of 15 mins (so you have no excuses )

Burpees
One arm Dumbell swings (right)
One arm Dumbell swings (left)
Split jumps
clap pushups
squat jumps

Basically the first half is designed to tire you out and get your heat beating madly, while the second half is for you to be explosive while tired. Don't get lazy with the swings though or you could bugger your back badly, remember straight back and drive up with your hips and you will be fine.

Other than that did 4 rounds of ab work which was really good, range of things there, all of which are in the bodyweight thread. I always start or finish each set with the extended plank for 1 min + depending how game I am feeling.

Finished the workout off with scrap's thing and then with some elastic band complex training and some footwork practise to stop myself from stepping too far. Seemed to work pretty well so I might keep that up and see how it goes for me.

My running has been slack lately, only a few tabata's and not much interval training. But that is going to change, getting back into it as the track has been repainted for the little athletic season.

That's just about it, I think that's just about the longest post i've ever written